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Sovereign Start: 4 Weeks to Stronger Glutes at Home
What it is
Sovereign Start is a 4-week home training guide for wāhine who know, deep down, they were never meant to be small. The workouts are short, simple and repeatable so you can actually get through them with kids around, dinner to cook and a brain that’s already holding a lot. Over a few weeks you’ll notice your glutes, hips and core backing you more – when you’re lifting, carrying, getting up and down off the floor.
Inside you’ll find clear strength sessions, softer options for low-energy or bleed days, and a few small rituals to help your body, mind and spirit move in the same direction. You don’t have to nail every session or be a “disciplined person”. You just have to keep coming back. This isn’t a bounce-back plan. It’s a realistic, kind way to remember how strong you already are – one little chunk of time at a time.
What you get
Weeks 1–4 sessions
– Morning Activation + Afternoon Sculpt
– Cycle, Pregnancy & Postpartum Cooldowns
– Safety + Glossary
– Progress tracker
How it feels
Challenged but in control – never smashed. You’ll feel your glutes and hips doing more of the work, your core switching on, and your nervous system slowly trusting that strength work can feel safe, not punishing. The structure is there to hold you; you stay sovereign over how you use it.
Perfect for
• Busy mums who want a structured but realistic way to get strong at home
• Wāhine returning to strength after a break who don’t want a hardcore gym vibe
• Anyone who wants glute-focused training that honours their cycle, season, pregnancy or postpartum recovery (with medical clearance)
Important
This guide is for general information only and is not medical or physiotherapy advice. Please check with your health provider before starting, especially if you’re pregnant, newly postpartum, injured or managing any medical condition. Stop any exercise that doesn’t feel right in your body.
This is a digital download delivered instantly after checkout. No physical item is shipped. Due to the nature of digital products, all sales are final. If you have trouble accessing your file, email sovereignmama@sovereign-body-lab.com and I’ll help.
Single-household license. Please don’t share or resell. If you’d like to use this for a team/class, email me for a group license.
What it is
Sovereign Start is a 4-week home training guide for wāhine who know, deep down, they were never meant to be small. The workouts are short, simple and repeatable so you can actually get through them with kids around, dinner to cook and a brain that’s already holding a lot. Over a few weeks you’ll notice your glutes, hips and core backing you more – when you’re lifting, carrying, getting up and down off the floor.
Inside you’ll find clear strength sessions, softer options for low-energy or bleed days, and a few small rituals to help your body, mind and spirit move in the same direction. You don’t have to nail every session or be a “disciplined person”. You just have to keep coming back. This isn’t a bounce-back plan. It’s a realistic, kind way to remember how strong you already are – one little chunk of time at a time.
What you get
Weeks 1–4 sessions
– Morning Activation + Afternoon Sculpt
– Cycle, Pregnancy & Postpartum Cooldowns
– Safety + Glossary
– Progress tracker
How it feels
Challenged but in control – never smashed. You’ll feel your glutes and hips doing more of the work, your core switching on, and your nervous system slowly trusting that strength work can feel safe, not punishing. The structure is there to hold you; you stay sovereign over how you use it.
Perfect for
• Busy mums who want a structured but realistic way to get strong at home
• Wāhine returning to strength after a break who don’t want a hardcore gym vibe
• Anyone who wants glute-focused training that honours their cycle, season, pregnancy or postpartum recovery (with medical clearance)
Important
This guide is for general information only and is not medical or physiotherapy advice. Please check with your health provider before starting, especially if you’re pregnant, newly postpartum, injured or managing any medical condition. Stop any exercise that doesn’t feel right in your body.
This is a digital download delivered instantly after checkout. No physical item is shipped. Due to the nature of digital products, all sales are final. If you have trouble accessing your file, email sovereignmama@sovereign-body-lab.com and I’ll help.
Single-household license. Please don’t share or resell. If you’d like to use this for a team/class, email me for a group license.