Hardware (Gym) – The Glute Reconstruction

Focus: Waking up the glutes from "accounting mode" and adding load to create shape.

1. Activation (Do not skip):

   • Banded Clamshells: 2 sets of 15 reps per side.

   • Bodyweight Glute Bridges: 2 sets of 20 reps (Hold for 2 seconds at top).

2. The Main Lift: Barbell (or Dumbbell) Hip Thrusts

   • The "Why": This creates the shelf of the booty.

   • 3 sets of 10-12 reps. (Start light, focus on the squeeze at the top).

3. Goblet Squats (Holding one dumbbell at chest)

   • The "Why": Builds legs while forcing the upper back to stay upright (posture correction).

   • 3 sets of 10 reps.

4. Romanian Deadlifts (Dumbbells)

   • The "Why": Target the "hamstring tie-in" (the line between leg and butt).

   • 3 sets of 10 reps. Cue: Imagine closing a car door with your butt.

5. Walking Lunges

   • 3 sets of 10 steps per leg.

Software (Home) – Kinetic Ignition (HIIT)

Focus: Metabolic output without heavy impact. Short, sharp, effective.

Format: 20 seconds work, 10 seconds rest. Repeat the circuit 4 times.

1. High Knees or Marching in Place (Fast pace).

2. Incline Mountain Climbers (Hands on a sturdy chair/couch, not the floor – protects the lower back).

3. Bodyweight Step-Ups (Use a sturdy chair or stair).

4. Plank Hold (As long as possible with good form).

Finish with 10 minutes of light stretching (focus on neck and wrists).

Hardware (Gym) – Upper Body "The Lift & The Pull"

Focus: The specific mechanics for the Push-Up and Pull-Up goals.

1. The "Natural Lift": Incline Dumbbell Chest Press

   • The "Why": Building the upper pecs pulls the breast tissue upward, creating a perkier look.

   • 3 sets of 10-12 reps.

2. The Pull-Up Prime: Lat Pulldowns (or Assisted Pull-up Machine)

   • The "Why": Strengthening the "wings" (lats) to create an hourglass illusion.

   • 3 sets of 10 reps. Focus on driving elbows down, not pulling with hands.

3. The Push-Up Builder: Smith Machine (or Bench) Incline Push-Ups

   • Setup: Set the bar at waist height. Do push-ups against the bar.

   • 3 sets to failure. Progression: Every week, lower the bar one notch closer to the floor.

4. The "Just One More" Secret: Negative Pull-Ups

   • Setup: Use a box to jump up to the top of the pull-up bar. Hold, and lower yourself as slowly as possible (aim for 5 seconds).

   • 3 sets of 3 reps. (This builds strength faster than anything else).

5. Tricep Rope Pushdowns (Tones the back of the arm).

   • 3 sets of 15 reps.

Maintenance (Home) – Deep Tissue Release (Yoga)

Focus: Opening the front of the body (which is closed off from sitting).

• Pigeon Pose (or Figure-4 stretch on back): 3 minutes per side. (Deep hip opener).

• Cobra Pose: Opens the abs and chest.

• Child’s Pose: Open the chest and shoulder muscles to fix rounded shoulders.

• Cat-Cow Flow: Lubricate the spine.

• Goal: 30 minutes of continuous, slow movement.

Hardware (Gym) – Structural Integrity (Full Body)

Focus: Ties the upper and lower body together.

• Dumbbell Overhead Press (Standing)

  • The "Why": Core must stabilize while arms push. Shaping the shoulders makes the waist look smaller.

  • 3 sets of 10 reps.

• Cable Pull-Throughs

  • The "Why": Pure glute targeting without loading the spine.

  • 3 sets of 15 reps.

• Farmer’s Carries

  • The "Why": Hold heavy dumbbells and walk. This fixes posture and strengthens grip for the pull-up.

  • 3 sets of 40 steps.

• Face Pulls (Cable Machine)

  • The "Why": The ultimate antidote to "desk posture."

  • 3 sets of 15 reps.

Software (Home) – Flow State

Focus: Movement for the sake of movement.

• 20-Minute Brisk Walk (Outside if possible).

• The "Just One More" Test: Attempt 1 perfect Push-up on the floor. If she fails, go to knees. Just do one perfect rep. Attempt 1 dead-hang on the pull-up bar (just hanging for 10 seconds).

• Foam Rolling: Quads, upper back (avoid lower back), and glutes.Item description

Maintenance – System Reboot

• No structured exercise.

• Hydrate.

• Meal prep for the week.

• Mindset: "The structure is hardening."