Nina Marie

STRONG MOTHER FITNESS COACH

⚔️ PHASE 1: FOUNDATIONS (WEEKS 1–4)

“Built, Not Rushed”

Phase 1 establishes the strength, control, and discipline your body needs before intensity. Instead of rushing results, you build a foundation that supports real, lasting progress.

In these first 4 weeks, you will:
	•	Improve movement quality and control
	•	Activate and strengthen glutes and core
	•	Build upper body posture and stability
	•	Develop consistency in training
	•	Begin building endurance

This phase is not just physical—you are building discipline, confidence, and the ability to follow through.

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🔁 WEEKLY TRAINING SPLIT

Day 1 — Quads + Glutes (Strength)
Day 2 — Upper Push
Day 3 — ⚔️ Conditioning (Speed + Unilateral + Core) ✅
Day 4 — Glutes + Hamstrings (Strength)
Day 5 — Upper Pull
Day 6 — ⚔️ Conditioning (Sumo Deadlift + MetCon) ✅
Day 7 — Rest / Active Recovery

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⚙️ SYSTEM RULES
	•	Main Lift = progressive overload weekly
	•	A/B rotates each time you repeat the day
	•	Supersets/Trisets = minimal rest (30–45 sec)
	•	Activation = 3–5 min
	•	Finishers = fast burn

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🙏 PHASE FOCUS

“I show up with discipline. I build strength with intention.”

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⚔️ RESULT BY WEEK 4

You will move better, feel stronger, build consistency, and create the foundation needed for real transformation.

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