Challenge
Free 14-day challenge
Free glutes & core challenge
Awaken your core, build strong glutes, and lay the foundation for strength gains in just 14 days
Is this you?
Struggling to build strength in your glutes & core?
- Frustrated with back pain from lower-body workouts, or everyday tasks?
- Tired of core exercises that deliver minimal results?
- Feeling like your glutes disappeared?
The solution
Our free 14-day Ignite Challenge lays a solid foundation for strength gains, addresses discomfort and pelvic floor symptoms, and integrates the entire body — in under 30 minutes a day.
Equipment needed
Minimal gear, maximum impact
We keep equipment minimal during the challenge — proving you don't need much to make big shifts in your core and glute function and strength.
- Yoga block or book
- Foam roller
- Pilates or squishy ball (a rolled-up towel works too)
- Bench or elevated surface
- Dumbbells (added as the challenge progresses)
- Long resistance band
Real women, real results
Hear it from our members
Swipe to see more →
This has been incredibly beneficial to help me identify proper alignment and engagement. Looking forward to day 3 — thank you!
I loved the description Caroline gave of what she felt with her pelvis tipping forward (more irritation) and back (more stable and equal distribution). It helped me tune into things that I struggled to articulate!
I've never felt so strong doing a bridge! This course is making all kinds of connections I wasn't quite getting before.
I've never felt my glutes fire this much! Your cueing and the way you break things down is phenomenal.
TMI? I have had decades-long issues with constipation. Today is the first time in forever I had an easier BM. I had ZERO idea this could be related to pelvic floor dysfunction (and I'm an RN). Thank you!
I've been struggling with back expansion in the lower rib, mid-waist area — that last exercise with the Pilates ball under the rib cage is just perfect for it. I really felt the mid-back expansion.
Two c-sections, hip dysplasia with a CAM impingement, three months of PT last summer. Four years of pain. This two-week challenge changed something — I've had the least pain alongside increased mobility in those four years. Thank you!
The glute and core challenge has been the extra focus I've needed to get a grip (but not too much grip!) around the pressure management aspect of my pelvic floor issues. The challenge has gotten me to that place — I am thankful.
I've had some lower lumbar/sciatica issues and massive tension in my glute, hip, and quad muscles. These workouts have helped keep me loose. Today's adjusted my back and neck — literally felt them pop back into place. What relief!
Finally made it to the end. I have a lot to work on! I had pubic symphysis disorder during pregnancy — this is the first time after 8 years I felt strengthening in that area. Thank you!
Thank you, Caroline! These 14 days have been so informative and transformational for me in my training. So excited to continue on in the app and really dial in to load and move 100x better. Thank you, again!
Great program! Really helped me dial into my form and recognize areas where I had been "cheating." I'm going to go back and do Foundations all over again with these new cues and awareness.
Ready to transform?
Don't miss your chance to transform your strength, confidence, and stability
Join thousands of women who've already taken the first step toward a stronger body in just 14 days.
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