Train to Thrive – Foundations Reset
Day 7 of 7 — Reassessment & Next Steps
Today is about clarity. You’ll quickly reassess your movement, then decide what your next step should be.
Nothing here should cause pain. Move slowly and stay intentional.
Reassessment (5–8 minutes)
1) Supported Split Squat Hold
Step into a split stance
Lightly hold a wall or rail for balance
Lower into a comfortable position
Hold 20–30 seconds
Switch sides
Notice:
Side-to-side differences
Knee comfort and tracking
Hip stability and balance
2) Overhead Reach
Stand tall
Raise arms overhead × 5 reps
Notice rib flare, shoulder stiffness, or neck tension.
3) Hip Hinge Pattern
Hinge at the hips × 5 reps
Notice hamstrings, low-back comfort, and control.
Breathing Reset (2 minutes)
Lie on your back with knees bent
Inhale through the nose, expanding the ribs
Long exhale through the mouth
5 slow breaths
Rule: If anything feels painful, reduce range or skip it.
Reflection
Take a few minutes to reflect honestly. You don’t need to write anything down unless you want to.
Ask Yourself:
Do I move more freely than I did on Day 1?
Where do I still feel restricted or unsure?
Do I understand how to progress from here without guessing?
Am I confident that my training supports my long-term health?
If I stop paying attention, will old patterns return?
There are no right or wrong answers — only clarity.
Awareness is the first step. Direction is the second.
Where You Go From Here
Over the past 7 days, you’ve moved with more intention, reduced unnecessary tension, and improved control.
If everything feels clear and you know exactly how to progress on your own — that’s a win.
If you’re still asking:
How do I progress safely?
What should I prioritize for my body?
How do I avoid slipping back into old patterns?
That’s where personalized coaching helps.
Foundations Coaching (Optional Next Step)
Foundations Coaching is a short, guided phase designed to help you:
Build on what you’ve started here
Train around your limitations intelligently
Remove guesswork from your programming
Decide whether ongoing coaching is right for you
No long-term commitment. Just clarity and direction.