Feb 18 • Strength. Mobility. Cardio.
Muscle for Shape + Protection: Lesson 1
As we head into our March Muscle Building Challenge💪🏽 (with an optional April fat loss phase), I want you to understand the structure behind strength training.
🤩 It’s about learning the framework so you can train anywhere:
⏰5 minutes or 50
🏠Gym or hotel room
🏋🏽♂️Barbell or dumbbells
😵💫Full routine or chaotic week
Most women don’t fall off because they lack effort.
They fall off when life stops being predictable ... which is always.
If you understand the structure and your minimum effective dose, you can train regardless of time, place, energy, or budget.
I’ll teach this in short lessons leading into March.
If you want accountability, progression, and coaching — join us in the March membership.
If not, consider this your DIY blueprint!🎁💎
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LOWER Body PUSH + PULL
Balanced lower body training requires two compound patterns:
- Lower Body Push:
Any squat or lunge variation.
Primary driver: quads.
Examples: squat variations, lunge variations
2. Lower Body Pull:
Any hip hinge variation.
Primary driver: glutes and hamstrings.
Examples: Any deadlift variation; glute bridge variations
That’s it.
Train at least one push plus one pull 2–4 times per week.
Learn BASIC FIRST then you can vary:
🦵🦵 Single leg or double leg
🔄↔️ Rotational; lateral
🔢🔢 Rep ranges
⏱️⏱️Rest time
The pattern matters the most
Next Lesson: Upper body push and pull.
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Muscle for Shape + Protection: Lesson 1
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