Your personalised pathway

Follow only the pathway Coach Rowena assigned after reviewing your health assessment. Days 1–5 establish your foundation; Days 6–12 safely repeat, recover and progress.

Before startingUse only the pathway and movements approved for you. Stop if symptoms significantly worsen.

Day 1 of 12 · General Strength & Mobility

Core activation

Breathing and pelvic control

Coach Rowena’s reminders

Move slowly and stay within a comfortable range.
Breathe normally—do not hold your breath.
Use only the variation assigned after your assessment.
Stop and contact Coach Rowena if pain or symptoms noticeably increase.

Important safety information

This program provides general movement education and does not diagnose or treat a medical condition. It is intended for clients screened by Coach Rowena and, where required, cleared by their healthcare professional. Seek prompt medical advice for new or worsening weakness or numbness, loss of balance, bladder or bowel changes, chest pain, dizziness, recent trauma, fever or other concerning symptoms.