Survival moves π 14-Day Smart Holiday Pack
How to Follow the Program
β Why this works
These movements target your neuromuscular system β the communication between your brain and your muscles.
When this connection improves:
- stabilizers fire before big movers
- your posture lifts naturally
- joints feel lighter
- muscles activate deeper with less effort
Thatβs why even one minute can tone your core, legs, and glutes when done with intelligent mechanics.
β One move a day
You only need 1 minute per day.
Each movement is designed using smart movement principles β combining neuromuscular activation, joint-friendly mechanics, and deep control.
Thatβs why even one minute creates real change when performed with intention.
If you want more, you can repeat the movement for up to 3 rounds.
β Follow the order
The sequence is intentional.
It builds from activation β rotation β hips β control β coordination β strength
so your body learns, adapts, and progresses without overwhelm.
β Move slowly and with intention
Smart movement is not about intensity or speed.
Itβs about neural input β teaching your brain to find, activate, and coordinate the right muscles.
When your brain fires the correct pathways, your body changes faster and more efficiently.
β Breathe with your ribs
Use wide rib breathing to support your core from the inside.
This keeps your spine long, your deep core engaged, and your movement light and controlled.
β Look forward
Keep your gaze (look forward) where appropriate.
It helps with alignment, balance, and neck safety, allowing your body to move as one connected system.
β If something feels too intense
Reduce the range of motion, slow down, or simply do fewer reps.
Smart movement is adjustable β it meets you where you are.
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β Want deeper sculpting?
Pair this program with Stop Sagginess to strengthen your glutes, deep core, posture, and full-body tone through longer, guided smart sequences.
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