Feminization Program — exercise catalog

💡 Drive heels, ribs down, squeeze glutes hard at top. 2-sec hold.

💡 Rear foot elevated 30-40cm. Weight through front heel. Torso tall.

💡 Hinge from hips. Knees soft not locked. Bar slides down legs. Feel hamstrings.

💡 Wide stance, toes ~30° out. Knees track over toes. Hips below knees if mobility allows.

💡 Lift top leg slowly, NO hip roll. Feel glute med on side. Add mini-band for progression.

💡 Stack hips/shoulders. Heels together. Open knee like a clamshell. Pelvis STILL.

💡 Opposite arm + leg. Hips SQUARE — imagine a book on lower back. 2-sec hold at extension.

💡 Drive through HEELS not toes. Squeeze hard at top. 2-up/2-hold/3-down tempo.

💡 Hips stay UP as you march. Supporting glute is the target. Don't rock side-to-side.

💡 Elbow under shoulder. Hips UP, straight line. Breathe steadily — don't hold breath.

💡 Chin to chest first, then vertebra-by-vertebra. Let gravity take you. Stack on the way up.

💡 HR target 120-128 bpm. Conversational pace. 30-45 min. Audiobook-friendly.

💡 4×4 min work at HR 146-160 + 3 min walk recovery. Don't chase pace, chase HR.

💡 Stand upright, don't lean on handrails (kills the stimulus). 4x4 intervals same as treadmill.

💡 Elbows under shoulders. Hips neutral (not high or sagging). Breathe through.

💡 Elbow under shoulder. Hips UP, straight line. Breathe steadily — don't hold breath.

💡 Elbows inside knees at bottom. Chest up. Weight held at chest like a goblet.

💡 Lift top leg slowly, NO hip roll. Feel glute med on side. Add mini-band for progression.

💡 Feet high + wide = glute emphasis. Lower bar until knees ~90°. Don't lock out hard at top.

💡 Step length controls quad-vs-glute bias. Longer step = more glute. Back knee hovers just above floor.

💡 Same cue as glute bridge — drive heels, ribs down, squeeze at top.

💡 Full range: deep stretch at bottom, full peak contraction at top. Slow tempo.

💡 Arms straight, squeeze shoulder blades. Don't shrug. Rear delt activation.

💡 Drive elbows back, squeeze mid-back. Chest up. Slight lean if needed for range.

💡 Same cue as low row — retract scapulae, neutral spine, 3-4 RIR always on this day.

💡 Slight bend in elbows, keep them there. Squeeze rear delts at peak. LIGHT stack.

💡 Full stretch at bottom (bicep lengthens). Supinate (turn palm up) on the way up. Light DB.