Before You Begin - Read This 📖. To get the most out of your programme here's what key coaching terms mean: BRACE Gently tighten your stomach muscles like someone is about to poke you. You should still be able to breathe normally. CONTROL THE RETURN Move back slowly to the starting position. Don't let gravity drop the weight. SLOW TEMPO (3 SECONDS DOWN) Count 1-2-3 as you lower the weight. Lift normally. ADD ONE EXTRA SET If the exercise says 3 sets, complete 4. MUSCLE EFFORT VS PAIN Feeling muscles work is good. Sharp joint pain is not. This programme is about strength, control and consistency - not rushing. If unsure ask in the comments.

We've trained upper body. We've trained lower body. Now we strengthen the centre that holds it all together. Core work isn't about chasing a flat stomach. It's about: - Stability - Longevity - Confidence in movement - Protecting your back This is where real strength matures. Head over to today's lesson and complete your session. When you're done comment 'Core Done' below 👇. Consistency over intensity. Always.

Today we build the foundation. Strong legs mean: - Stability - Power - Better balance - Long-term independence This isn't about going fast. It's about moving with control and intention. If you did upper body yesterday you might feel it today - that's a very good sign. We train smart. We recover well. We progress steadily. Let me know once you've completed today's session 👇. Strength is built one session at a time.

Yesterday we focused on upper body progression - and I want you to really reflect something. Did you feel stronger than last week? Progression doesn't always mean heavier weights. Sometimes it means: - Better control - Better posture - More confidence - Less hesitation Strong shoulders, back and arms aren't just aesthetic. They support posture, reduce injury risk and help us move through life with strength. If you completed it - tell me what felt stronger this week 👇. We build this together.

Last week we laid the foundation. This week we build strength. Progression isn't about ego. It's about intention. It might mean: - Adding 1-2 reps - Slowing the movement - Improving your form - Holding your core tighter - Increasing weight slightly After 45+, we train smarter - not harder. Strength is built through consistency, not punishment. Lean into the process this week. Feel your muscles working. Notice your confidence rising. This is how strong women are built.