Train to Thrive – Foundations Reset

Day 1 of 7 — Awareness & Baseline

Today is about awareness. You’ll establish a baseline and notice where your body feels restricted or compensates.
Move slowly. Nothing should cause pain.

Session (15–20 minutes)

1) Posture & Movement Check (5 minutes)

Stand tall and relaxed. Notice:

• Head position

• Shoulder height

• Rib flare

• Pelvic tilt

Now do:

• Overhead reach × 5 reps

• Hip hinge pattern × 5 reps

Goal: Observe. Don’t fix yet.

2) Breathing Reset (5 minutes)

• Lie on your back, knees bent

• One hand on chest, one on stomach

• Inhale through nose → expand ribs

• Long exhale through mouth
  5 breaths × 2 rounds

3) Gentle Mobility Flow (5–8 minutes)

• Standing torso rotation(slow) × 6

• Cat–cow × 6

• Hip circles × 6/side

Key Takeaway

Awareness comes before change