The Foundation of Fitness

Follow along with guided stretches to build a personalized routine, test each move, and use posture photos with a cheat sheet to tailor your program.

Prioritize stretching to address tight areas, with sessions from five minutes to an hour. Be patient, practice consistency, and strengthen opposing muscles through habit stacking to improve flexibility.

Perform a quad and hip flexor stretch in a half-kneeling couch position, elevating the back leg with a towel under the knee and an ottoman for support, tucking the hips.

Perform the 90/90 stretch to target the glutes, hamstrings, and groin with a tall spine and gradual forward fold, using the rainbow technique.

Learn to safely stretch the hamstrings with kneeling and ground variations, keep a tall spine, a slight knee bend, and a hip hinge while holding each stretch for 1–2 minutes.

Explore the world's greatest stretch in a half-kneeling position that targets the upper hamstring and groin, with elevation options and straight spine for both sides in 1–2 minutes.

Learn a groin stretch targeting the groin area. Keep a straight spine, rock hips back and forth, and place the foot for a deeper hold, sustaining one to two minutes.

Perform the clock stretch to mobilize the neck and peck muscles, using controlled arm rotations to improve posture and shoulder blade alignment.

Guide the spine through flexion and extension with the cat/cow stretch, a gentle mobility exercise; keep shoulders over hands, hips over knees, and exhale up, inhale down.

Thread the needle is a shoulder and mid-back stretch from an all-fours position, guiding a hand through and down to the ground. Alternate sides and hold for 1–2 minutes.

Identify calf tightness and perform the calf stretch by elevating the foot on a dumbbell or block to improve ankle mobility for a better squat.

Learn neck stretches from chair and floor, anchoring the shoulder to relieve tension, keep a tall spine, and explore tilts and twists with chair or ottoman.

Learn foam rolling for myofascial release. Target the thoracic spine, IT band, quads, and hip flexors with safe, gradual techniques and mindful breathing for greater mobility.

Congrats on completing the first major section; stretch daily or more often, taper over weeks, and build a relationship with your body by addressing tight areas.

Learn to set fitness goals that stick by applying the smart framework—specific, measurable, actionable, realistic, and time-bound—turning dreams into concrete plans with tracking milestones.

Learn to make fitness habits stick by setting implementation intentions, simplifying actions, and rewarding progress, using obvious, easy, attractive, and satisfying framework to shape your environment and get stuff done.

Performance prep uses stability-based exercises to build resilience and a solid foundation, strengthening the core, butt, and back, improving posture, balance, and safe movement.

Master the pelvic rock to develop pelvis awareness and control, stabilizing the lower back. Tilt the pelvis forward (anterior tilt) and backward (posterior tilt, called sad dog) toward neutral.

Activate your glutes with the glute bridge to learn proper pelvic position and how to contract the glutes, hamstrings, and core while protecting the lower back.

Master the side plank by starting from the knee, aligning the shoulder over the elbow, and engaging the obliques to keep a proud chest and progress to side plank.

Master the lower ab brace to strengthen the core, stabilize the spine, and build endurance with pelvic tuck, a pinned low back, and gradual time under tension.

Master a precise plank setup with elbows under shoulders, hips aligned with the upper back, and a pulled-in belly to engage the deep core; learn knee regression and two-minute holds.

Strengthen and mobilize the back postural muscles with the prone cobra to improve upper and middle back posture, shoulder alignment, chin tuck, and endurance through held positions.

Begin with performance prep exercises and a stretch routine, then progress to performance exercises as you build strength. Rest between workouts and focus on personal progress rather than comparisons.

Discover how motivation fluctuates and how to cultivate discipline to take consistent action toward fitness goals, guided by your why, fear, and future-self vision.

Introduce core human movement patterns—bend, squat, lunge, push, pull, twist—as pillar exercises that power long-term fitness, while distinguishing pain from discomfort and prioritizing safe progress.

Choose a safe variation you can perform at least ten reps with, maintain good form, while Collette demonstrates muscles worked, common mistakes, and regressions and progressions.

Master the bodyweight squat, the base of the squat movement, by learning proper foot stance, knee tracking, hips back, and breathing to safely engage quads, hamstrings, glutes, core, and back.

Master the lunge with proper setup and execution—feet on separate tracks, a 90-degree front knee, tall spine, inhale down, exhale up, plus regressed and progressed options.

Master the hip hinge for safe deadlifts, engaging the butt, hamstrings, back, and core with a neutral spine. Use bands, dumbbells, or a kettlebell, and breathe: inhale down, exhale up.

Learn the band row, a key pull pattern, to strengthen back muscles, improve posture, and master scapular retraction, tension, and proper form through setup, grips, breathing, and progressions.

Learn the seated twist to mobilize the spine, engage the obliques and erector muscles, and master setup, breathing, and common form mistakes.

Learn the proper push up technique with correct hand placement, a neutral spine, and core engagement, then explore regressed knee variations and a floor press progression.

Finish the foundation of fitness by mastering the most important movements and organizing your knowledge to confidently build and execute your own workout programs.

Choose a simple six-step workout plan by selecting lower body, row, push, twist, isolation, and core exercises, then stick with the same routine for four workouts to master form.

Learn how progressive overload drives fitness gains by increasing reps, intensity, sets, tempo, or weight, while logging green, yellow, and red light days to optimize recovery and progress.

practice the goldilocks principle: dose exercise to trigger positive adaptation, recover fully, and avoid overtraining, with 2–3 weekly sessions and 48–72 hours between workouts.

This intro explains that fitness rests on four recovery pillars: nutrition, sleep, stress management, and exercise, stressing that progress comes from recovering well, not just training.

Learn the basics of nutrition for fitness: manage calories, prioritize protein at each meal, and eat real, whole foods, small incremental changes help you lean out or build muscle.

Explore the autonomic nervous system’s sympathetic and parasympathetic branches, and how balancing fight-or-flight with rest-and-digest through practices like sleep, yoga, and journaling supports fitness.

Prioritize sleep to boost recovery and positive adaptation to exercise. Maintain a consistent circadian rhythm and sleep-wake cycles to improve workouts and daily performance.

Identify your key progress markers, monitor measurable and qualitative changes, and stay patient as you track scale, clothes fit, and movement toward your fitness goals.

Commit to consistent workouts and small incremental changes that add up to massive change over time, and refer back to this master class for guidance and motivation.