The method
The system
Four sessions. One rotation. Five different weights in every room.
The rotation
Squat and Push
Hinge, Pull, and Glute
Unilateral and Three-Plane
Heavy and Loaded Carry
Everyone trains the same four-letter rotation — A, B, C, D — but not on the same letter on the same day. Each client picks up on the letter she left off on last time, then moves to the next one, so five women can share the floor at once with five different sessions running. Your loads, regressions, and progressions are yours — assigned from your movement screen, never matched to the person next to you.
Three lanes
Every client is assigned a loading lane based on her screen. Same movements, different loads, different ranges, different regressions.
Measured, not felt
At sessions 12, 24, and 36 you retest the same movements at your day-one loads. You get a number, not an opinion.
Perimenopause vs. postmenopause
Perimenopause and postmenopause are different physiology and they get programmed differently. In perimenopause, hormones fluctuate — training has to account for variable recovery. In postmenopause, your body has become less responsive to both training and protein, which means more stimulus and more protein per meal, not less.
Bone-cautious does not mean light
It means no loaded spinal flexion and no impact. It does not mean light weights. Progressive loading through the trap bar, the front squat, the hip thrust, and loaded carries is what bone actually responds to. Strength training supports bone density. It does not reverse osteoporosis, and anyone telling you otherwise is selling something.
What I don't do
I don't manage hormone therapy — that's your prescribing physician. I don't treat pelvic floor dysfunction — if symptoms show up under load, we regress the load and I refer you to a pelvic floor PT. I don't count your calories — nutrition guidance here is protein per meal, and that's it.