Complete Realignment Premium- Wieteke

I've set you up with 3 sessions a week in total.

You can finish each one in a little over an hour, but you need to work efficiently.

That means knowing what you're going to do before every workout and preparing your equipment in advance: a medicine ball, yoga blocks, a bench, a few weights, and small resistance bands will be with you throughout the coming period.

Every week I'd like an update on how you're feeling. Please also film yourself, at least for the first two weeks, so I can see you're on the right track and give you pointers.

As I see it, this program is only part 1 of 4 in the process of balancing your body. It could take a few months, even though you'll already start feeling better in the first few weeks. I really believe in this.

Below is the list of exercises from each session that I'd like you to set up a camera and film:

Session 1

1. Ball Rotation (5 kg)

2. Hip Flexors and Rotation

3. Hip Flexors and Core Compression

4. Elevated Pigeon Pose and Rotation (120 degrees)

5. Butterfly Pose (8 kg each leg)

6. R.B Seated Good Morning (medium–strong resistance)

7. Hip Dips (use support)

8. Hip Rotation with Foam Roller (BW)

Session 2 (Spine & Shoulders)

1. Jefferson Wall (foam roller)

2. Quadruped Breathing – Shoulder Protraction

3. Shoulder Core Connection (max 1.25 kg each hand)

Session 5 – Lower Body

1. Big Toe Anchor and Knee Control

2. Squat on Your Toes

3. Long Lunge Hold

I’ve chosen exercises that will start moving you in the direction I want to take your body. I already have a bigger picture in mind for the process I want to go through with you.

The goal is to get you to a place where you can feel good, get stronger, and feel alive and capable.

Let’s go. We’re getting started! 💪