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What is the Step Into The New You Program?

Let's step into the new you together! 

Step Into The New You is a 4-week accountability challenge designed to help you build real momentum — with support, structure, and simple daily habits that actually work.

This isn’t about perfection. It’s about showing up for YOU, staying consistent, and seeing real results in your energy, confidence, strength, and routine.

This program helps you to reach your ending goals by going on the journey with you....helping you to step into the new you step-by-step!

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Program Description

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Enjoy training sessions each week - you can jump in at any point in time.

Take your programming at home or on the go via the Somble web and mobile apps.

Track your every workouts progress via our app and record & have option to track your physical metrics and progress at each in person session — this is completely optional.

It's important to celebrate the big and small wins!

At each in person Saturday Step Class a raffle give away will be given to challenge participants. 

At the end of our Step Into the New You Challenge a grand  and runner up prize will be given based off of Step It Up (participation) points and overall results. 

The real reward will be our every day small wins and big results that follow!

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

Community Accountability

Program Preview

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Steps, leg bands and dumbbells  increase results.
Chair and pillows are useful for modified workouts.
Normal home goods will be suggested for equipment modifications.


Necessary Equipment

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

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About your Coach

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About the Methodology

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

Let's step into the new YOU together! 


This 30 day program combines grounding, engaging customizable workouts and an engaging community to help you to step into the new you! 

💜

Welcome to the Step Into The New You  Challenge!

✨ Welcome to the 30-Day Step Into the New You Challenge!✨

I’m so glad you’re here! 

Throughout our time together I want you to know that our goal isn’t perfection. No, our goal is simply being intentional — consistently showing up for OURSELVES with the best we have to give in each moment, and with gentleness & grace when we need it as well.


Each day, aim for:

🧘🏾‍♀️ One grounding practice  
🏃🏽‍♀️ One workout (any section you choose)
📲 And one post in app

And each week, remember:

🏃🏽‍♀️ Aim for 3 workouts total — ANY style counts.  
Walking, jogging, dancing, gym workouts, or any workout inside the app all count.

That’s it. We’re building momentum — together.

You’re here. You showed up. Let’s keep going. 💜

💌 WELCOME (Please DONT SKIP)


💪🏽Workout Options (Choose What Fits Your Body)

🧱 ABS & CORE — Safe, controlled core focus
🍑 BOOTY BUILDER— Let's build that booty baby!
⬆️ UPPER BODY— Arms, shoulders, back, chest  
⬇️ LOWER BODY— Legs, glutes, hips  
🏃🏽‍♀️ TOTAL BODY — Cardio + strength together  
🧘🏾‍♀️ YOGA FLOW — One yoga flow, changes weekly


🎯 Levels — Everyone Has a Place

🤰🏽 PREGNANCY/ POSTPARTUM — modified + protective options  
🟢 BEGINNER— learning the moves, building confidence  
🟡 INTERMEDIATE — more challenge + control  
🔴 ADVANCED— stronger, deeper, more intensity

You can change levels anytime based on how your body feels that day.  

There is no “right” or “wrong” level — only progress.


✨🚀 Optional Boosters / Add-Ons (Use If You’d Like)

🌬️ Vacuum Breathing — reconnect to deep core awareness  

🤲🏽 Lymphatic Massage (Body) — gentle drainage + circulation support 
 
💆🏽‍♀️ Face & Neck Lymphatic Massage — reduce puffiness + tension 

Totally optional — they’re here to support, not to add pressure.


💪🏽 WORKOUT OPTIONS & 🚀ADD-ON BOOSTERS

💌 WELCOME TO THE STEP INTO THE NEW YOU CHALLENGE!

📱 How to Use in App (Simple)

🕒 How it flows in real time:

⬇️📱Open the Step Into the New You Challenge in our Somble app

⬇️🌅🧘🏾Perform at least one grounding practice per day

⬇️🏃🏽‍♀️ Choose what you want to work: Abs, Booty, Upper, Lower, or Total body 

⬇️🚦Choose appropriate level: Pregnancy & Postpartum, Beginner, Intermediate or Advanced.

📲 Post 


🌃🧘🏾End your day with another grounding session, if you’d like.

Minimum = show up once to ground, once to move.

Anything extra is bonus — and it all counts.

📱 How to Use in App (Simple)

📱 How to Use the App (Simple, Please do NOT skip)

☀️ Good morning,

Take a moment to arrive — to honor the intentional choice you made to show up for yourself today.

This is where change happens. Quietly. Gently. Consistently.

This is your moment to breathe and connect inward — remembering that your inner world creates your outer results.

Take one deep breath in… and a slow, soft breath out.

Now we’re ready to begin.


1️⃣ ARRIVE

Let your feet ground.
Let your shoulders soften.
Unclench your jaw.
Let the belly soften.

🎯 You don’t have to be perfect today — just present.


2️⃣ RELAX THE BODY (HEAD → TOE)

Soften the forehead… eyes… cheeks…
Relax the jaw and neck…
Let the shoulders drop… upper back soften…
Chest and ribs soften… belly loosen…
Hips, thighs, and knees relax…
Calves, ankles, and feet soften.

🎯 No forcing. Just softening.


3️⃣ BREATHE

Inhale for 4… hold for 1… exhale for 6.
Repeat 4–6 gentle breaths.

🎯 Each exhale tells your body: “I am safe.”


4️⃣ THOUGHT OF THE DAY

We are always shaping who we are — and who we’re becoming.
Every moment, every choice, every thought adds up.

We don’t become the person we want later —
we practice being them now, one small decision at a time.


🔑 WORD OF THE DAY


✨MY ACTIONS SHOW IT✨

If I say I want to be healthier — my actions show it.
If I say I want more energy — my actions show it.
If I say I want change — my actions show it.

Not through perfection — through practice.


5️⃣ AFFIRM

Repeat gently:

I am here.
I am safe.
I am capable.

My actions show it.
Today, I choose to show up for me.


6️⃣ STEP INTO MOVEMENT

Take one soft inhale… and a long exhale…

Move into your workout at your own pace.

🎯 Small actions add up. And I’m right here with you.


🌅🧘🏾QUICK MORNING FLOW

❤️💛💚💙💜Chakra Balancing Sound Healing (10 min)

🌿🔊 Sound Healing

⛰️🔊Sound Healing (1 hr)

Please take a moment at some point today to have a listen…

Connect to the power that is you…

If God is omnipresent (everywhere at once), that includes within you… you are an extension God and his glory… made perfect from your conception.

You are missing NOTHING!

“It” (what every you’re wanting to experience/ your goal) need only be tapped into. Show physically through your actions.

Woman, you are powerful! You are worthy! You can do this! 🙌🏾💜Please take a moment at some point today to have a listen…

Connect to the power that is you…

If God is omnipresent (everywhere at once), that includes within you… you are an extension God and his glory… made perfect from your conception.

You are missing NOTHING!

“It” (what every you’re wanting to experience/ your goal) need only be tapped into. Show physically through your actions.

Woman, you are powerful! You are worthy! You can do this! 🙌🏾💜

The Power of Woman 👸🏽💜

🔊Sound Healing

God is omnipresent. Present and existing everywhere at the same time...

That includes, within you...

Please take a moment to connect and be present within yourself

🧘🏾‍♀️ 5 Minute Grounding

🧘🏾‍♀️10 minute Grounding

🧘🏾‍♀️ 16 Minute Grounding

🧘🏾‍♀️Grounding

15 minute Yoga Flow

🌈 Our Vision for Pregnancy & Postpartum Workouts
Our goal is not to push your body — it’s to partner with it.

These workouts are designed to help you stay strong, supported, and connected to yourself during one of the most transformational seasons of life. 

We’re focusing on:

• building deep core stability (from the inside-out)

• strengthening the muscles that support pregnancy, birth, and motherhood

• reducing pain and strain in the back, hips, and pelvis

• restoring confidence in movement — gently and progressively

This is not about “bouncing back.”

It’s about healing, honoring your body and growing stronger from the inside out with each and every workout.

Every move here supports your long-term health — your core, your pelvic floor, your energy, and your mental peace.

You are not behind.

You are rebuilding — safely, intentionally, beautifully and right on time.

⚠️Now that we're on the same page, please take a moment to read over our Pregnancy / Post-Pregnancy Safety Guidelines: 

🤱🏽Always get clearance from your provider.

🤱🏽Stop if you feel dizziness, pain, leaking, pressure, or doming.

🤱🏽Avoid: breath-holding, straining, high-impact jumping, deep twisting, and heavy “max effort” lifting.

🤱🏽If belly domes or bulges → regress the movement.

🤱🏽Hydrate + breathe — slow, controlled reps always win.

🤱🏽LISTEN TO & HONOR YOUR BODY! (Don't force/ talk your body into doing more than it's comfortable with).

⚠️ SAFETY FIRST — Pregnancy / Postpartum Safety Guidelines (Do NOT skip)

🌬️ 360 BREATHING (8-10 breaths)

How: Lie on your back with knees bent and feet down. Inhale to expand ribs all the way around. Exhale and gently “zip” belly inward without sucking in.

🎯 Ribs move — shoulders stay relaxed. No belly pushing out.


🌬️ 360 BREATHING (8-10 breaths)

👣 HEEL SLIDES x10 each

How: On your back, knees bent, heels on floor. Exhale and slowly slide one heel out, inhale as it returns. Alternate.

🎯 Hips and ribs stay still. Keep belly flat. Shorten the slide if doming appears.


👣 HEEL SLIDES x10 each

🐞 MINI DEAD BUG x10 each

How: On your back, knees bent at 90°. Lift arms up. Slowly move opposite arm and leg a few inches, then return slowly.

🎯 Low back gently presses into floor. Keep movements small and steady.



🐞 MINI DEAD BUG x10 each

➖ SIDE PLANK (KNEES) (15–20 sec each)

How: Lie on side, knees bent, elbow under shoulder. Lift hips up into a straight gentle diagonal line.

🎯 Keep neck long and body stacked — no twisting forward or backward. Long spine. Lower early if belly, back, or shoulder strains.



➖ SIDE PLANK (KNEES) (15–20 sec each)

🌉 MARCHING BRIDGE x10

How: On back, knees bent. Lift hips into bridge. Lift one foot slightly, set it down, switch.

🎯 Hips level the whole time — slow and steady. Imagine balancing a glass of water on your pelvis.




🌉 MARCHING BRIDGE x10

🧱🤰🏽ABS & CORE: PREGNANCY & POSTPARTUM (Safe, 2 rounds)

🐞DEAD BUG (SMALL RANGE) x10 each

How: Lie on back, legs bent tabletop, arms up. Slowly reach opposite arm and leg away a little, then return with control.

🎯 Keep back pressed down and ribs tucked.



🐞DEAD BUG (SMALL RANGE) x10 each

⬆️ CRUNCH REACH x12

How: On back, feet down. Reach hands toward knees and lift shoulder blades off floor, then lower slow.

🎯 Eyes look up — chin off chest. Small controlled lift. Gentle crunch, not neck pull.


⬆️ CRUNCH REACH x12

🤲🏽 PLANK (KNEES) (20 sec)

How: On forearms and knees, body from head to knees in a straight line.

🎯 Light belly brace. No sagging hips or arched back.


🤲🏽 PLANK (KNEES) (20 sec)

↔️ SIDE-TO-SIDE HEEL TAPS x12 each

How: On back, feet down. Slight crunch, reach right hand toward right heel, switch.

🎯 Keep core tight — movement is small and controlled. Shoulders will be lifted the whole time — small side moves.


↔️ SIDE-TO-SIDE HEEL TAPS x12 each

🌉 GLUTE BRIDGE HOLD (20 sec)

How: On back, feet planted. Lift hips and hold steady.

🎯 Squeeze glutes, keep ribs down — don’t arch your low back.


🌉 GLUTE BRIDGE HOLD (20 sec)

🧱🟢 ABS & CORE: BEGINNER (2 rounds)

🐞 DEAD BUG (FULL RANGE) x12 each

How: On back, knees tabletop, arms up. Extend opposite arm and leg toward floor, return slowly.

🎯 Back stays glued down — stop if ribs pop up.


🐞 DEAD BUG (FULL RANGE) x12 each

⬆️ CRUNCH TO TOE REACH x12

How: On back, legs lifted straight up. Lift and reach hands toward toes, lower slowly.


🎯 Move slow, control the lowering phase — don’t drop.


⬆️ CRUNCH TO TOE REACH x12

🤲🏽 PLANK (TOES OR KNEES) (30 sec)

How: Forearms on floor, long/ straight body. Press the floor away with your forearms or hands.

🎯 Push floor away, glutes gently tight, steady breathing. Brace like someone might poke your stomach — firm but breathable.


🤲🏽 PLANK (TOES OR KNEES) (30 sec)

↔️ SIDE PLANK (STACKED KNEES) (20 sec each)

How: On side, knees bent and stacked. Lift hips into side plank and hold.

🎯 Think “tall through the top of your head.”


↔️ SIDE PLANK (STACKED KNEES) (20 sec each)

🚲 BICYCLE CRUNCH (CONTROLLED) x12 each

How: On back, legs tabletop. Twist gently elbow toward opposite knee, switch slow.

🎯 Slow twist, full exhale — don’t yank the neck.


🚲 BICYCLE CRUNCH (CONTROLLED) x12 each

🧱🟡 ABS & CORE: INTERMEDIATE (2-3 rounds)

🐞DEAD BUG WITH HOLD x12 each

How: On back, arms up, knees tabletop. Extend opposite arm and leg and hold for 2 seconds, then return.

🎯 Nothing else moves — trunk stays rock-solid.


🐞DEAD BUG WITH HOLD x12 each

⬆️ LEG RAISES x12

How: Lie flat, legs together. Lift legs up and lower slowly toward floor.

🎯 Lower only as far as your back stays pressed down.


⬆️ LEG RAISES x12

🤲🏽 PLANK (NARROW FEET) (40 sec)

How: Forearm plank, feet close together.

🎯 Brace core and breathe — avoid shrugging shoulders.


🤲🏽 PLANK (NARROW FEET) (40 sec)

↔️ SIDE PLANK (STRAIGHT LEGS) (25–30 sec each)

How: Feet stacked, hips lifted high.

🎯 One straight line from ankles to shoulders — no bending.


↔️ SIDE PLANK (STRAIGHT LEGS) (25–30 sec each)

🔥 HOLLOW HOLD (20–25 sec)

How: On back, arms overhead, legs extended off floor.

🎯 Press low back down. Bend knees if it breaks.


🔥 HOLLOW HOLD (20–25 sec)

🧱🔴 ABS & CORE: ADVANCED (3 rounds)

🍑 Squats — 15  
How: Sit back into hips, chest tall, push through heels to stand.  
🎯 Knees out, squeeze glutes at the top.


🍑 Squats — 15  

Glute Bridges — 20  
How: Heels down, ribs tucked, lift hips and squeeze.  
🎯 No arching — think tuck + squeeze.


🌉 Glute Bridges — 20 

Reverse Lunges — 10/side  
How: Step back, drop straight down, push through front heel.  
🎯 Front glute should feel the burn.


↩️ Reverse Lunges — 10/side

🐴Donkey Kicks — 15/side  
How: On hands & knees, lift heel toward ceiling.  
🎯 Keep ribs down, no low-back arch.


🐴Donkey Kicks — 15/side 

🔥Fire Hydrants — 12/side  
How: Lift knee out to side.  
🎯 Torso still — move from the hip.


🔥Fire Hydrants — 12/side

🔥🍑 Wall Sit + Glute Squeeze — 30–60 sec  
How: Sit against wall, knees 90°, squeeze glutes every 5 sec.  
🎯 Burn out the booty.


🔥🍑 Wall Sit + Glute Squeeze — 30–60 sec  

🍑🟢 BOOTY BUILDER: BEGINNER

🍑 Pause Squats — 15  

How: Squat down, pause 2 sec, stand.

🎯 Push knees out, sit into glutes, squeeze glutes at the top.


🍑 Pause Squats — 15  

🌉Single-Leg Glute Bridges — 10 
  
How: One foot down, lift hips using working glute.
 

🎯 No arching — think tuck + squeeze. Hips level-no twisting.


🌉Single-Leg Glute Bridges — 10  

↩️ Reverse Lunges + Knee Drive — 12/side
 
How: Step back, rise and drive knee up.

🎯 Front heel powers the move.


↩️ Reverse Lunges + Knee Drive — 12/side

🐴Donkey Kicks — 15/side  🐴 Straight-Leg Donkey Kicks — 20/side 

How: On hands & knees, lift straight leg back.
 
🎯Small controlled range.


🐴Donkey Kicks — 15/side 🐴 Straight-Leg Donkey Kicks — 20/side 

🔥Fire Hydrants (3-sec Hold) — 12/side
 
How: Lift knee out to side, hold 3 seconds, lower. 
 
🎯 Torso still — move from the hip. Stability=activation. 


🔥Fire Hydrants (3-sec Hold) — 12/side

🍑🟡 BOOTY BUILDER: INTERMEDIATE

🍑 Slow Squats (3 sec down) — 20   

How: Lower slowly, explode up.

🎯 Time under tension builds muscle. 


🍑 Slow Squats (3 sec down) — 20   

🌉Hip Thrusts/ Elevated Glute Bridges — 20 
  
How: Upper back or feet elevated, lift hips.
 

🎯 No arching — think tuck + squeeze. Hips level-no twisting. Full glute lock out.


🌉Hip Thrusts/ Elevated Glute Bridges — 20  

↩️ Reverse Lunges + 2 Pulses — 12/side

How: Step back in back lunge, pulse twice,  rise.

🎯 Stay low- glutes on fire.


↩️ Reverse Lunges + 2 Pulses — 12/side 

🐴 Donkey Kicks + Pulse — 20/side 

How: On hands & knees, kick up, pulse small at top.
 
🎯Burn the glute.


🐴 Donkey Kicks + Pulse — 20/side 

🔥Fire Hydrants Pulses — 20/side

How: On all fours,  lift leg in 90 degree angle, pulse. 

🎯Keep hips stacked.


🔥Fire Hydrants Pulses — 20/side

🔥🍑 Wall Sit + Glute Squeeze — 60 sec  
How: Sit against wall, knees 90°, squeeze glutes every 5 sec.  
🎯 Burn out the booty.


🔥🍑 Wall Sit + Glute Squeeze — 60 sec  

🍑🔴 BOOTY BUILDER: ADVANCED

✋🏽 INCLINE PUSH-UPS x10-12

How: Hands on wall or counter. Lower chest forward, press back while staying in one straight line.

🎯 Exhale on the push. If belly domes, make incline higher.



✋🏽 INCLINE PUSH-UPS x10-12

🏹 BAND ROW x15

How: Stand tall, slight hinge. Pull elbows back to your ribs, pause, then return slowly.

🎯 Think “squeeze from the back, not the neck.” Control the way down — that’s where strength builds.


🏹 BAND / TOWEL ROW x15

🕊️ Y-RAISE (LIGHT) x12

How: Light hinge forward. Raise arms in a wide “Y” to shoulder height, then lower slowly.

🎯 Small, controlled lift. If neck tightens, drop the weight or range.


🕊️ Y-RAISE (LIGHT) x12

🤲🏽 SHOULDER TAPS (INCLINE) x10 each

How: Hands on bench or counter. Hold plank. Tap opposite shoulder without letting hips twist.

🎯 Move slow. Belly gently braced. Stability > speed.



🤲🏽 SHOULDER TAPS (KNEES) x10 each

👣 KNEE TAPS (TABLETOP) x12 each

How: On back, knees bent. Exhale and tap one toe toward floor, bring it back, switch sides.

🎯 Belly stays flat. If you see bulging or doming, make taps smaller.


👣 KNEE TAPS (TABLETOP) x12 eacheach

⬆️🤰🏽UPPER BODY: PREGNANCY & POSTPARTUM (Safe, 2-3 rounds)

✋🏽 PUSH-UPS (INCLINE OR KNEES) x10-12

How: Choose either hands on a bench/counter OR plank on knees. Lower chest slowly, then press back up in one straight line.

🎯 Pick the version that lets you keep control. Exhale as you push up — no sagging hips.


✋🏽 PUSH-UPS (INCLINE OR KNEES) x10-12

🏹 BAND ROW x15

How: Pull band toward ribs and pause, then return under control.

🎯 Imagine sliding shoulder blades into back pockets — no shrugging up.


🏹 BAND ROW x15

🕊️ Y-RAISE x12

How: Lift arms into “Y” with light weights or none. Lower twice as slow as you lifted.

🎯 Focus on upper back doing the work — not shoulders creeping up.


🕊️ Y-RAISE x12

🤲🏽 SHOULDER TAPS (KNEES) x10 each

How: From plank on knees, tap opposite shoulder and switch while staying steady.

🎯 Keep hips quiet. Spread fingers and press into the floor.


👣 PLANK KNEE TAPS (KNEES) x12 each

How: From knee plank, lightly tap one knee out to the side, return, alternate.

🎯 Belly gently engaged. Move controlled — no rocking.
12

👣 PLANK KNEE TAPS (KNEES) x12 each

⬆️🟢 UPPER BODY: BEGINNER (2 rounds)

✋🏽 PUSH-UPS (KNEES OR PLANK) x12

How: Start on knees if needed, or full plank if strong. Lower chest with control, then press back up.

🎯 Stay tight through core and glutes. Elbows about 45° — not flared out.



✋🏽 PUSH-UPS (KNEES OR PLANK) x12

🏹 SINGLE-ARM ROW x12 each

How: One hand supports on bench. Pull weight to ribs, pause, lower slowly.

🎯 Keep your torso square. Think “pull from your back, not your arm.”


🏹 SINGLE-ARM ROW x12 each

🕊️ Y-RAISE (MODERATE) x12-15

How: Slight hinge, raise arms in “Y,” hold briefly, then lower slow.

🎯 Stop before shoulders hike up. Quality range beats big range.


🕊️ Y-RAISE (MODERATE) x12-15

🤲🏽 SHOULDER TAPS (FULL PLANK) x12 each

How: Plank on toes or knees. Tap opposite shoulder without shifting weight.

🎯 Widen feet if hips wobble — goal is zero rotation.


🤲🏽 SHOULDER TAPS (FULL PLANK) x12 each

👣 KNEE TAPS (PLANK) x12 each

How: From plank, lightly tap one knee to floor, switch sides.

🎯 Keep belly tight and hips level — light tap, don’t drop.


👣 KNEE TAPS (PLANK) x12 each

⬆️🟡 UPPER BODY: INTERMEDIATE (3 rounds)

✋🏽 PUSH-UPS (3-SEC LOWER OR FEET ELEVATED) x12-15

How: Lower your chest for a slow 3-count and press up — OR place feet on a low bench for added challenge.

🎯 Smooth, controlled reps. No collapsing. If form fades, switch back to regular push-ups.


✋🏽 PUSH-UPS (3-SEC LOWER OR FEET ELEVATED) x12-15

🏹 BENT-OVER ROW (DUMBBELLS) x12 each

How: Hinge forward. Pull weight toward ribs, pause, lower slowly.

🎯 Keep spine neutral. Avoid jerking or using momentum.


🏹 BENT-OVER ROW (DUMBBELLS) x12 each

🕊️ Y-RAISE (HEAVIER LIGHTS) x15

How: Slight hinge. Lift into “Y,” hold 1 second, lower twice as slow.

🎯 You should feel upper back burning — not straining your neck.


🕊️ Y-RAISE (HEAVIER LIGHTS) x15

🤲🏽 SHOULDER TAPS (NARROW PLANK) x15 each

How: Bring feet closer together while tapping shoulders.

🎯 Stay perfectly still — imagine balancing a glass of water on your back.


🤲🏽 SHOULDER TAPS (NARROW PLANK) x15 each

👣 KNEE TAPS (PLANK TO PUSH-UP) x12 each

How: Tap knee, perform a push-up, switch sides and repeat.

🎯 Smooth transitions. If form breaks — remove the push-up.


👣 KNEE TAPS (PLANK TO PUSH-UP) x12 each

⬆️🔴UPPER BODY: ADVANCED (3 rounds)

🪑 SIT-TO-STAND x10-12

How: Sit near the edge of a chair. Lean forward slightly, press through heels to stand. Lower back to a light tap on the chair.

🎯 Heels heavy. Knees track with toes. Feel glutes and thighs — not your back.


🪑 SIT-TO-STAND x10-12

⬇️ SUPPORTED REVERSE LUNGE x8-10 each

How: Hold a counter or chair. Step one foot back a short distance, bend both knees slightly, return to standing.

🎯 Short, controlled steps. Torso tall. If balance feels off — slow down.


⬇️ SUPPORTED REVERSE LUNGE x8-10 each

🌉 GLUTE BRIDGE x12

How: On your back, feet hip-width. Squeeze glutes and lift hips into a line, then lower slowly.

🎯 Ribs stay down. Belly stays flat. Lift with glutes — not low back.


🌉 GLUTE BRIDGE x12

➡️ SIDE-LYING LEG RAISE x12 each

How: Bottom knee bent, top leg straight. Lift slightly back and up, then lower slowly.

🎯 Toes slightly down, heel slightly back — feel side-glute, not front hip.


➡️ SIDE-LYING LEG RAISE x12 each

⛰️ CALF RAISES x15

How: Hold a wall lightly. Rise onto balls of feet, pause, lower slowly.

🎯 Slow lower = ankle strength + stability. Keep weight even across toes.
