This week we’re getting Grounded.
Fluid Motion is officially one week old — and this week I’m handing you another real piece of it. 🎉
Last week you got Warrior Flow. This week we’re slowing things down with Grounded—a 5-minute stability workout pulled directly from one of the full-length workouts inside the program.
It looks simple…until you try it. By gradually taking away points of contact, you’ll challenge your core, glutes and balance in a surprisingly powerful way.
Ready?
This isn’t a clip. It’s a real piece of the program.
Grounded is a fully guided five minutes your audience can press play on and follow start to finish — real cueing, real coaching, real movement.
Add your logo. Match your brand colours. Send it in an email, drop it in your membership, post it as a reel, or hand it to a client who needs five minutes of quiet, powerful movement today.
This is a genuine piece of Fluid Motion, built to help your audience feel the program instead of just hearing about it.
Five minutes of movement. A whole lot of stability built.
Small movements. Big control. That’s the magic in here.
This flow moves between Bird Dog and Booty Bow, working from a tabletop position and slowly stripping away points of contact — three pillars, then two — to challenge stability from the inside out.
It’s approachable for someone brand new to core and stability work, while still humbling anyone who thinks they’ve “done it all” in a workout.
It gives your audience a genuine taste of what Fluid Motion feels like — grounded, controlled, and surprisingly powerful by the time the five minutes are up.
The training principle behind why Grounded works so well.
Steal this one for any workout you build, branded or not.
Want to make almost any core or stability move harder without adding a single rep, a single pound, or a single extra minute? Take away a point of support.
Four points of contact down to three. Three down to two. Every time you remove one, the body has to work exponentially harder just to stay stable — the muscles that were quietly helping now have to step up and do real work. No extra load. No extra time. Just smarter progression.
It’s one of the simplest tools in a trainer’s kit, and it’s criminally underused. A few ways to put it to work with your own clients this week:
- Plank → Standard plank (4 points: two feet, two forearms) becomes a serious core challenge the moment you lift one foot. Lift an arm instead, and you’ve just made your client fight rotation with almost nothing changing on the outside.
- Bird Dog → This is Grounded’s whole foundation. Start on all fours (4 points), lift one arm (3 points), then add the opposite leg (2 points) — same position, dramatically different demand on the core and glutes.
- Glute Bridge → Two feet on the ground is approachable for almost anyone. One foot on the ground, other leg extended, and suddenly the glutes and hamstrings are working on an entirely different level — no added resistance required.
- Side Plank → Forearm and both feet stacked is already a two-point base. Lift the top leg, or the top arm reaching to the ceiling, and you’ve quietly made one of the hardest core holds in the book.
The beauty of this principle: it costs you nothing to program, it meets every client exactly where they are, and it gives you an easy, built-in way to progress someone for months without ever needing new equipment or a fancier move.
Try it with one client this week — pick a move they’ve already mastered, and see what happens when you take away just one point, or pillar, of support.
Two formats. Fully editable. Ready for your brand.
Watch the guided workout first, then grab whichever Canva format works best for your business — or take both.
Add your logo, adjust the colours and fonts, and you’ve got a professionally guided workout ready to share this week, without filming a single second of it yourself.
The final screen already invites your audience to ask about the full Fluid Motion program. Leave it exactly as it is and let the workout do the selling — or swap it for whatever your business is promoting right now. Totally up to you.
📺 Horizontal Grounded Flow
Use this version in an email, membership, coaching portal, Facebook group, YouTube channel, challenge or wellness program.
Edit the Horizontal Workout
📱 Vertical Grounded Flow
Use this version for Instagram or Facebook Reels, Stories, TikTok, YouTube Shorts or anywhere vertical video helps you reach your people.
Edit the Vertical WorkoutLet this workout help sell Fluid Motion for you.
You don’t need a big pitch. You don’t need to convince anyone of anything.
They’ve already felt it.
They’ve balanced through the flow with me. They’ve felt their core switch on. They know exactly what Fluid Motion feels like in their body — and if they loved these five minutes, the full six-week program becomes the easy, obvious next step.
Brand the workout
Add your logo and colours so it feels completely at home inside your business.
Share the experience
Let your audience actually feel the stability, the strength, the coaching — for themselves.
Open the door
Leave the final screen in place and invite them into the complete six-week program.
This is how I help make your life easier and your business more profitable.
Just a little gift from me to you.
Whether Fluid Motion joins your business today, next month, or not at all, Grounded is still yours to brand, share and enjoy.
I build these weekly workouts because I genuinely want to help you show up for your audience with something real.
So use it. Feel it. Make it your own.
Change the final screen to your membership, coaching offer, challenge, discovery call, email list — whatever you’re excited to grow right now.
Or grab the whole program and let it do the growing for you. Just saying. 😉❤️
There are five more flows just like it waiting inside Fluid Motion.
Fluid Motion is a complete six-week, yoga-inspired strength and mobility experience you can launch under your own brand.
This isn’t six random videos. It’s a full, ready-to-launch program built to help you serve your audience beautifully and create something valuable you can sell again and again.
- Six professionally guided workouts
- A complete six-week program structure
- The Flow Week 7-Day Mobility Challenge
- A Client Success Guide
- Weekly journals and reflection sheets
- Social media graphics
- Promotional and launch resources
- White label licensing
Everything’s already created, organized and ready for your brand. Skip the months of filming, writing and designing — and move straight into sharing, serving and selling.
Get Grounded, then go build something great.
I hope your crew loves this flow. I hope it gives them five minutes to steady themselves, build real core strength, and feel more capable than when they hit play.
And I hope it gives you one more beautifully created resource you can put to work right away — without adding a single thing to your to-do list.
That’s why I build these workouts every week. To help you show up, serve your people, and build a business with content you’re genuinely proud to share.
Now go get grounded, and let it work its magic. ❤️
Happy sharing!
❤️ Ro
