The Wind-Down Reset
Sleep starts before your head hits the pillow. This short, calm sequence helps your body shift out of "doing" mode — easing the day out of your muscles and slowing your breathing so sleep comes more easily.
🔥 Warm-up
Slow Nasal Breathing
WatchIn through the nose for 4, out for 6. Longer exhales are a signal to your body that it’s safe to switch off.
⚡ Workout
Standing Forward Fold
WatchSoft knees, let your head and arms hang heavy. Releases the back and neck the day tightened up.
Cat–Cow
WatchMove with your breath, no rush. Unwinds a spine that’s been sitting all day.
Lying Knee-to-Chest
WatchGently hug one knee in at a time. Eases the lower back and hips.
Supine Spinal Twist
WatchDrop both knees to one side and breathe into the stretch. Calms the whole system down.
🧘 Cool-down
That’s it — do this in the hour before bed and notice how much faster you settle. Consistency is everything with sleep: same wind-down, same time, and your nights start to deepen on their own.
That was Day 1 — a taste
Want your own plan — and a real coach in your corner?
The plan is where it gets personal — built around your body, adapting as you go, with a real coach checking your progress. Here’s what that gives you:
Built around your body
Your result, goals, injuries and equipment shape every session — not a generic list.
It progresses every week
Three phases across 90 days that get harder as your body adapts. No guessing what comes next.
A real coach in the loop
Your coach reviews your logged sessions and adjusts the plan as you go — a real person, not an algorithm.
Progress you can see
We re-check your result along the way, so you watch it actually move.