Monday
Upper Body + Core
Chest, shoulders, abs & deep connection work
1
Missionary Plank Hold
Missionary Position
Standard missionary, top partner holds plank position throughout.
💡Slow, deep thrusts on the way down
Mark complete
2
Cowgirl Shoulder Press
Cowgirl Position
Bottom partner lies back, top rides while pressing hands on chest.
💡Top partner controls depth
Mark complete
3
Reverse Cowgirl Crunch
Reverse Cowgirl
Reverse cowgirl + crunch at the top of each thrust.
💡Squeeze at the top
Mark complete
Tuesday
Lower Body + Glutes
Glutes, hamstrings, quads & lower body power
1
Doggy Style Hip Thrusts
Doggy Style
Doggy with exaggerated hip drive.
💡Bottom partner can arch back more
Mark complete
2
Standing Carry
Standing
Standing, bottom partner wrapped around top (carry position).
💡Switch who carries halfway
Mark complete
3
Spooning Side Leg Lifts
Spooning
Spooning with top leg lifted and held.
💡Slow and controlled
Mark complete
Wednesday
Full Body Cardio
Heart rate up, full body engagement & endurance
1
Lotus Thrusts
Lotus
Lotus (face-to-face sitting) with rhythmic thrusting.
💡Deep breathing, eye contact
Mark complete
2
69 Plank Hold
69 Position
69 position held as plank (top or bottom).
💡Alternate who is on top
Mark complete
3
Wall Push (Standing Doggy)
Standing Doggy
Against wall, standing doggy with push off.
💡Great for quick heart rate spikes
Mark complete
Thursday
Core & Flexibility
Deep stretches, inner thigh work & core stability
1
Bridge Hold (Missionary Bridge)
Missionary
Bottom partner bridges hips up in missionary.
💡Top partner adds gentle pressure
Mark complete
2
Butterfly Stretch Thrusts
Missionary Butterfly
Missionary with legs in butterfly position.
💡Deep stretch + pleasure
Mark complete
3
Wheelbarrow
Wheelbarrow
Wheelbarrow position (bottom partner on hands, top holds legs).
💡Engage core tight, go slow
Mark complete
Friday
Glutes & Legs
Heavy glute focus, leg endurance & power
1
Prone Bone Hip Lifts
Prone Bone
Prone bone with bottom partner lifting hips.
💡Slow and deep
Mark complete
2
Squatting Cowgirl
Cowgirl Squat
Cowgirl but bottom partner does full squats.
💡Top partner stays still
Mark complete
3
Side Lying Scissors
Side Lying
Side by side scissoring with leg hooks.
💡Great recovery style day
Mark complete
Saturday
Active Recovery & Fun
Low intensity, connection-focused, playful
1
Lazy Spooning
Spooning
Slow spooning with minimal movement.
💡Focus on connection
Mark complete
2
Seated Lotus Make Out
Seated Lotus
Lotus position, kissing, light grinding.
💡No thrusting — just connection
Mark complete
3
Optional 69
69 Position
Mutual oral in 69 for active recovery.
💡Light and playful
Mark complete
Sunday
Rest or Light Play
Recovery, hydration & reflection
Rest Day
Full rest or optional gentle spooning / massage. Hydrate, stretch, talk about the week. Recovery is where the gains happen.
Weekly Log
Track your progress week by week.