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Good morning, Flor

Week 1 of August · follow your plan, consistency does the rest

August 2026

Sessions this month

2 / 12

On track

Hip thrust

52.5 kg

+5 kg since June

Adherence

92 %

Last 4 weeks

Next review

17 Aug

In 14 days

On today

Day 2

Glutes and hamstrings · 55-70 min

7 exercises · 5 min band warm-up · 15 min incline walk to finish.

Today's habits

3 / 5

Hypopressives on an empty stomach

30-40 min walk

1.5-2 L of water

Protein in all 3 meals

7 h of sleep

August goal: firmer legs and glutes, a more defined waist and better posture, while keeping your weight stable. The sign that it's working isn't the scale: it's the weights in your log and how your clothes fit.

Day 2 · Glutes and hamstrings

Estimated time: 55-70 min including warm-up

RIR 2

Warm-up (5 min) with a resistance band: 20 standing abductions + 20 glute bridges + 15 monster walks.

Exercise	Sets × reps	RIR	Rest	Form cues	Video
1. Barbell hip thrust	4 × 8-12	2	120 s	Chin to chest, ribs down. Squeeze for 2 s at the top.	Watch
2. Romanian deadlift	4 × 10	2	90 s	Bar close to your legs. Hips back, neutral spine.	Watch
3. Bulgarian split squat	3 × 10 / leg	2	90 s	Lean your torso forward to shift the load to the glute.	Watch
4. Single-leg hip thrust	3 × 12 / leg	2	60 s	Fixes side-to-side imbalances.	Watch
5. Cable glute kickback	3 × 15 / leg	1	60 s	No arching: the movement comes from the hip.	Watch
6. Hip abduction machine	4 × 15-20	1	45 s	Lean forward to isolate the muscle better.	Watch
7. Dead bug	3 × 10 / side	—	45 s	Lower back flat on the floor the whole time.	Watch

Month calendar

August

Week	M	T	W	T	F	S	S
1 · 3-9 Aug	Day 1	Hypo.	Day 2	Hypo.	Day 3	Active	Rest
2 · 10-16 Aug	Day 1	Hypo.	Day 2	Hypo.	Day 3	Active	Rest
3 · 17-23 Aug	Day 1	Hypo.	Day 2	Hypo.	Day 3	Active	Rest
4 · 24-30 Aug	Day 1	Hypo.	Day 2	Hypo.	Day 3	Active	Rest

Weight log

Log the weight you use each week. At the review we look at numbers, not feelings.

Golden rule: when you complete every set at the top of the rep range with good form, add weight in the next session (2.5-5 kg on compounds, 1-2 kg on isolation work) and go back to the bottom of the range.

Day 2 · Glutes

Progressing

Exercise	Wk 1	Wk 2	Wk 3	Wk 4
Hip thrust
Romanian deadlift
Bulgarian split squat
Hip abduction machine

Your progress

Hip thrust

Month	Top weight	Change
June 2026	47.5 kg	Home
July 2026	50 kg	+2.5 kg
August 2026	52.5 kg	+2.5 kg

This is what turns a plan into a real plan. Without a log there are only feelings.

My nutrition

Goal: hold your weight, get leaner and tone up

100-120 g of protein / day

The plate method

For improvising

Portion	What goes there	Reference
½ plate	Vegetables or salad	No limit
¼ plate	Protein	The size of your palm
¼ plate	Carbohydrate	The size of your fist
On the side	Healthy fat	1 tablespoon of oil

Breakfasts · pick one

25-30 g of protein

No.	What to eat	Protein
1	High-protein yoghurt + fruit + 30 g of nuts	22 g
2	Wholemeal toast (60 g) with avocado, turkey and seeds	20 g
3	Omelette with 2 eggs + 1 egg white and tomato	22 g
4	Natural yoghurt (200 g) + banana + oats	18 g
5	Cottage cheese (150 g) + fruit + walnuts	20 g

If you pick a lower-protein option, add 1 boiled egg or 30 g of turkey.

Training days

Extra

Add one of these to perform better without gaining fat:

50-70 g more rice or pasta (uncooked)
1 extra medium potato (150 g)
1 medium sweet potato (180 g)
2 slices of wholemeal bread

This week

2 free meals

Free meal · Saturday

Free meal · pending

Fish (at least 1 day)

2 L of water a day

Check-in & streak

One minute a day. Your ✅ on Telegram grows your streak and gives me what I need to adjust your plan.

Streak: 12 days

Consistency is easier to train in company. Every day you tick your ✅ in Telegram with the day's habits, and every week you'll see the group's consistency ranking. You compete with yourself; the rest of the group just reminds you that you're not doing this alone.

Your streak

✅ 12 days

12 days in a row · your best: 18

Today counts if you send your ✅ before bed. And if you miss a day, that's okay: the streak resets, the habit stays.

Consistency ranking

This week

1. Marta · 7 of 7 ✅

2. Flor (you) · 6 of 7 ✅

3. Lucía · 6 of 7 ✅

4. Ana · 5 of 7 ✅

Healthy competition: nobody loses here — the one who doesn't let go wins.

How did you sleep last night?

How easy was it to stick to your nutrition today?

How much energy did you have today?

Weight (optional)

Today's habits completed

Any niggles or pain?

What was hardest for you today?

Progress

Same place, same light, same time of day. Every 4 weeks.

Private

Only you and I see them. Your photos are private and are never published anywhere without your written permission.

Upload this month's photos

August

Drag your photos here

Front, side and back · JPG or PNG

History

3 entries

Date	Photos	Weight
1 June 2026	3	—	Watch
1 July 2026	3	—	Watch
1 August 2026	3	—	Watch

Exercise library

Every exercise in your plan, explained on video.

32 videos

Barbell hip thrust

Glutes · 1:20

Chin to chest, ribs down. Squeeze for 2 s at the top.

Romanian deadlift

Hamstrings · 1:45

Bar close to your legs. Hips back, neutral spine.

Bulgarian split squat

Legs · 1:10

Torso leaning slightly forward to shift the load to the glute.

Dead bug

Core · 0:55

Lower back flat on the floor. If it lifts, shorten the range.

Face pull

Back · 1:05

At face height, pulling outwards. Posture and shoulders.

Side plank

Core · 0:48

Hip stability. Body in a straight line.

Messages with your trainer

For the day something hurts, you're travelling or you just don't feel like it.

Replies within 24 h

Hi Flor, your August plan is up. This month I've added the RIR for every set and timed rest periods: that was the missing piece so you know how hard to push.

Morning Focus · Monday, 9:14 am

Thank you! One question: on Thursday I'm away for three days and won't have a gym. What should I do?

You · Monday, 1:40 pm

Don't skip it. I've left the no-equipment version of day 3 in Documents: same movement patterns, with a band. And when you're back we pick up where you left off, with nothing to make up.

Morning Focus · Monday, 2:02 pm

Documents

All your plans, month by month. Downloadable whenever you like.

5 files

August 2026

Current

DOCX

Training plan · August 2026

3 days/week · with RIR and weight log

Download

DOCX

Nutrition plan · August 2026

With amounts, the plate method and your shopping list

Download

Previous months

DOCX

Training plan · June 2026

Archived

Download

DOCX

Nutrition plan · June 2026

Archived

Download

DOCX

Weekly menu · June 2026

Archived

Download

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