Weekly progress
Movement Stack
Workout Planner
Align training with body-type goals, posture work, and playful sport electives that keep the vibe light yet effective.
Configure body-shape assessments, target muscle groups for fashion silhouettes, and log routines that sync with future account dashboards.
Weekly Feminine Expression Intensive
Cycle through posture, expressive movement, vocal work, and soft-skill integrations so femininity stays practiced every day.
Customize the prototype schedule, log completions, and prototype how categories flex across your week.
Monday
Posture Alignment & Core Stability
- Foam roller chest opener and thoracic extensions (3 sets).
- Wall angels plus band pull-aparts to refine scapular control (2 × 12).
- Core bracing with dead bug and Pallof press variations (3 × 8 each side).
Walk tall check-ins each hour and rehearse a gentle sway while you wait in line.
Milestone not started
Tuesday
Expressive Movement & Dance Flow
- 20-min waacking/voguing basics emphasizing wrists and rib-cage articulation.
- Mirror drills to smooth transitions between poses, turns, and levels.
- Cool-down with hip circles and ankle articulations to keep lines fluid.
Capture a 30-second freestyle clip to track expressiveness over time.
Milestone not started
Wednesday
Vocal Resonance & Breathwork
- 5-min straw phonation warm-up and gentle sirens to wake placement.
- Pitch glide ladder from A3–E4 keeping the jaw relaxed and cheeks lifted.
- Diaphragmatic box breathing paired with soft-spoken affirmations.
Log three voice notes practicing light, conversational exchanges.
Milestone not started
Thursday
Social Grace & Micro-Interactions
- Role-play open body language and soft eye contact in common scenarios.
- Practice delicate hand gestures and object handling for 10 focused minutes.
- Send a gratitude text or voice note that spotlights warmth.
Note one moment of softness you created in public spaces.
Milestone not started
Friday
Mindfulness & Body Awareness
- Guided 15-min body-scan meditation to track subtle sensations.
- Yin yoga poses—butterfly, sphinx, supported fish—for 3–4 minutes each.
- Journal about how femininity felt in your body today.
Set a calming reminder using lavender or your favorite scent.
Milestone not started
Saturday
Creative Self-Expression Lab
- Curate an outfit session mixing textures and silhouettes for softness.
- Play with makeup or skincare, highlighting glow points and gentleness.
- Build a mood board or playlist that captures your feminine vibe.
Share one highlight with a friend or on social to celebrate play.
Milestone not started
Sunday
Active Recovery & Reflection
- Leisure walk or light cycling for 30 minutes with graceful arm swings.
- Gentle fascial release with a massage ball on calves, hips, and glutes.
- Plan next week's micro-goals and refresh props or wardrobe pieces.
Close with a soothing bath or tea ritual to honor progress.
Milestone not started
Weekly progress
0 / 21 complete
Monday
Posture Alignment & Core Stability
Foam roller chest opener and thoracic extensions (3 sets).
Posture & AlignmentWall angels plus band pull-aparts to refine scapular control (2 × 12).
Posture & AlignmentCore bracing with dead bug and Pallof press variations (3 × 8 each side).
Posture & Alignment
Walk tall check-ins each hour and rehearse a gentle sway while you wait in line.
Tuesday
Expressive Movement & Dance Flow
20-min waacking/voguing basics emphasizing wrists and rib-cage articulation.
Social FluencyMirror drills to smooth transitions between poses, turns, and levels.
Social FluencyCool-down with hip circles and ankle articulations to keep lines fluid.
Social Fluency
Capture a 30-second freestyle clip to track expressiveness over time.
Wednesday
Vocal Resonance & Breathwork
5-min straw phonation warm-up and gentle sirens to wake placement.
Voice & BreathPitch glide ladder from A3–E4 keeping the jaw relaxed and cheeks lifted.
Voice & BreathDiaphragmatic box breathing paired with soft-spoken affirmations.
Voice & Breath
Log three voice notes practicing light, conversational exchanges.
Thursday
Social Grace & Micro-Interactions
Role-play open body language and soft eye contact in common scenarios.
Social FluencyPractice delicate hand gestures and object handling for 10 focused minutes.
Social FluencySend a gratitude text or voice note that spotlights warmth.
Social Fluency
Note one moment of softness you created in public spaces.
Friday
Mindfulness & Body Awareness
Guided 15-min body-scan meditation to track subtle sensations.
Posture & AlignmentYin yoga poses—butterfly, sphinx, supported fish—for 3–4 minutes each.
Posture & AlignmentJournal about how femininity felt in your body today.
Posture & Alignment
Set a calming reminder using lavender or your favorite scent.
Saturday
Creative Self-Expression Lab
Curate an outfit session mixing textures and silhouettes for softness.
Social FluencyPlay with makeup or skincare, highlighting glow points and gentleness.
Social FluencyBuild a mood board or playlist that captures your feminine vibe.
Social Fluency
Share one highlight with a friend or on social to celebrate play.
Sunday
Active Recovery & Reflection
Leisure walk or light cycling for 30 minutes with graceful arm swings.
Voice & BreathGentle fascial release with a massage ball on calves, hips, and glutes.
Voice & BreathPlan next week's micro-goals and refresh props or wardrobe pieces.
Voice & Breath
Close with a soothing bath or tea ritual to honor progress.