This is your complete training system — everything I built for you, in one place, on any device. Each tab is its own category. Open the one you need for that session and work top to bottom. Every exercise card opens with a tap — inside you'll find your coaching cue, why that movement matters for your specific body and your specific job, and a log where you enter your weight, reps, and notes for every set. Those logs save automatically so you can track your progress over time. The Neuro tab is your nightly work — 3 to 5 minutes before bed, same drills all week, new focus every week. The Program tab shows you exactly what each week of the month looks like with a note from me at the top. When you want to make a session harder or switch up the format, the Variation and Intensity tabs give you every tool to do that on your own. The Goals tab is yours. The Reassess tab is what we use together at the end of every month. You are designed to be self-sufficient with this — our two sessions a month complement it, they don't run it. Open it, trust it, and use it.
— Amanda 🔥
THIS WEEK
WEEKLY STRUCTURE
3× Full-body Strength (non-consecutive days, EMOM/circuit format) 2× Deep Core + PF (30–40 min, recovery days) 1× Calisthenics Day (pull-up focus + TRX + slackboard) 1× Complete Rest (nervous system reset + breathwork only) Cardio → PT runs + outdoor pack walks at work Neuro Drills → Every night, 3–5 min, same drills all week
NUTRITION
2250
CAL/DAY
130
PROTEIN G
230
CARBS G
30g protein at breakfast · 30g lunch · 30g dinner + one snack 20–30g. Log 4–5 days/week. Screenshot macro wheel 2–3× per week for Amanda.
RPE GUIDE
3–4
EASY · FULL SENTENCE
5–7
WORKING · SHORT WORDS
8–9
HARD · 1–2 REPS LEFT
YOUR WINS
Built in Phase 1: Ran a full mile without stopping · 1.5 miles outside with minimal shin irritation · No ankle pain post-fibula · Improved posture and body awareness · Stronger glutes and back visible in progress photos · Consistency through anxiety, sickness, and life transitions. That foundation is still here. Everything builds on it.
STRENGTH
Full body · 3× week · EMOM format · 65–70 min full / 45 min short
Format: EMOM Circuit. You're ready for something dynamic. Each minute you complete one exercise — rest whatever is left of that minute — then move to the next. Same exercises every session, building week over week. PUP work is embedded after the main circuit. See the Variation tab to switch formats when needed.
⏱ Short on time? If you have 45 min instead of 65: do the warm-up (shortened to 7 min), run 2 EMOM rounds instead of 4 (12 min), do the PUP block (10 min), skip the finisher. You still hit the most important work. Never skip the warm-up or PUP to save time — those are the sessions inside the session.
10–12 min · Every session. Primes your ankles (fibula history), activates glutes and scaps before loading, and brings the nervous system online. Not optional — this is what keeps you injury-free on uneven terrain.
EMOM Circuit — 24 minutes total (4 rounds of 6 exercises). Set a 24-min timer. Each minute: do the prescribed exercise, rest what's left. Cycle through Ex 1→6, then repeat. If you can't complete the reps: reduce load, not reps. Pacing matters more than maxing out. Week 1 tip: 2 rounds is enough — you're re-acclimating. Build to 4 rounds by Week 3.
EXERCISE 1 — HINGE (Hip Dominant)
EXERCISE 2 — VERTICAL PULL (PUP linked)
EXERCISE 3 — SQUAT (Knee Dominant)
EXERCISE 4 — HORIZONTAL PUSH
EXERCISE 5 — UNILATERAL SQUAT
EXERCISE 6 — HORIZONTAL PULL
🔥 PUP DRIP — 10 MIN AFTER CIRCUIT
After the 24-min EMOM, set a 10-minute timer and run through the PUP block. Level 3 focus: attempt + negative combos. This is where your first pull-up lives.
FINISHER — CARRY + CORE
8–10 min · Every session. Your spine just worked hard for 45 minutes. This is not optional — it's where the nervous system downshifts and tissue starts to recover.
DEEP CORE + PELVIC FLOOR
2× week · 35–45 min · Mobility on both ends
This is spinal architecture — building the deep inner cylinder (pelvic floor + transverse abdominis + diaphragm + multifidus) that holds your spine stable at 9,000ft with a 45lb pack. Every session starts with breath-based activation and ends with down-regulation.
⚡ Watch for: Doming (ridge rising along midline during exercise) · Pressure or heaviness below · Low back strain. If any appear: stop and make the movement smaller. These are signals, not failures.
6–8 min · Breath activation + PF wake-up. The PF works in synergy with breath. We establish this connection before any loading.
Circuit: complete all exercises in order, rest 60 sec, repeat twice (2 rounds total). Focus on quality of connection over rep count. You should feel low belly and inner thigh — not upper abs or neck tension.
5–8 min · Nervous system down-regulation. The body needs explicit permission to release after intentional core activation. This closes the session.
Calisthenics is about owning your body in space. Level 3 PUP means you are close to your first unassisted pull-up — this day is built around making that happen. TRX and slackboard are woven throughout. This is also your most mentally challenging session by design.
Equipment today: Pull-up bar (confirmed) · TRX suspension trainer · Slackboard / balance board · Bodyweight only as backup for everything
8–10 min · Joint prep + neural activation + slackboard. Calisthenics demands full proprioceptive readiness. The slackboard goes first — it wakes up everything from foot to hip simultaneously.
Format: AMRAP blocks + straight sets for PUP. Two 8-minute AMRAPs separated by a 10-minute focused pull-up block. The AMRAPs build mental toughness and work capacity. The PUP block is precision skill work — completely different energy.
AMRAP BLOCK 1 — 8 MIN (upper + core)
As many rounds as possible of the 4-exercise circuit below. Quality reps only — if form breaks, that's your round done.
🎯 LEVEL 3 PUP BLOCK — 10 MIN
This is the most important 10 minutes of your week. You are at Level 3 — attempting reps and close to your first unassisted pull-up. This block is entirely focused on closing that gap. Set a 10-min timer and move through in order.
AMRAP BLOCK 2 — 8 MIN (lower + slackboard)
Same concept — as many quality rounds as possible. Log your rounds to beat next week.
NEURAL RE-EDUCATION
Every night · 3–5 min · Same drills all week · Changes weekly
Your nervous system guards against movement patterns it doesn't trust — especially after injury (right fibula), chronic asymmetry (scoliosis), and compensation habits built over years. These drills are a curriculum. Each week targets one specific neurological gap. Repetition every night is the language the brain understands.
Your specific targets: Right ankle proprioception (fibula) · Lateral spinal asymmetry (scoliosis) · Anterior pelvic tilt · Forward head posture · Glute med underactivation / knee valgus · Hip-spine dissociation · Jaw and neck tension pattern
YOUR MONTH
4-week breakdown · Phase 2
Week 1 ramps up. Week 2 establishes. Week 3 peaks. Week 4 deloads so your body absorbs what you built. Don't skip Week 4. The deload is when the gains consolidate.
WORKOUT VARIATION
Same exercises · Different formats · Different stimulus
The exercises never change — that consistency builds strength. The format changes. Each format trains a different quality. You now have every tool here to self-program your sessions without needing to ask. Swap one format in when the current one starts to feel stale.
INTENSIFICATION TOOLS
Use one tool at a time · Layer over months
Don't stack these. Pick one tool per week to apply. This is how you keep progressing for months without hitting a plateau or getting hurt.
GOALS
What we're building toward together
AMANDA SUGGESTS
YOUR GOALS
Write up to 3 personal goals. What does success feel like in your body and your life — not just on paper.
Saves automatically. Review at the start of every week.
END-OF-MONTH REASSESSMENT
Amanda's coaching guide · After Week 4 deload
Clinical, structured, thorough. The goal is not to check boxes — it's to listen to what the body is reporting and update the program accordingly.