innerblüm spring reset
14 days to pause • move • integrate
welcome —
This reset is a guide.
I’ll walk you through the structure and movements, but the real shift comes from the moments you choose to show up and actually do the practice. Consistency matters more than intensity in here. You’re not chasing perfect, you’re reconnecting with your body.
Each day we’ll follow a simple rhythm: pause, move, and integrate. We’ll start with a short pause to slow down and arrive in your body. Then move through about 10 minutes of beginner friendly strength and mobility you can do at home. Each practice will finish with a moment to integrate through reflection, celebration, or taking one small action that carries this into your day.
This reset is a small window into the innerblüm community of strength and support 💛
[need help? click here to email meg]
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tips before you begin:
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bookmark this page so it’s easy to come back to
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watch the breathwork & movement demos inside each day so you know what to expect
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choose a small window of time to set aside for yourself each day
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consistency > perfection. keep showing up as best you can
breathwork
day one — reset
2min pause
breathwork : box breathing
10min move
2 rounds of
30 seconds of work / 30 seconds of rest for each
— inchworm
— cat/cow
— deadbugs
— glute bridges
— alternating 90/90
1min integrate
day two — mobility
2min pause
breathwork : crocodile breathing
12min move
3 rounds x 30sec each
— seated hamstring pulse [R/L]
— seated figure-4 folds [R/L]
— seated twist [R/L]
— seated reach [R/L]
1min integrate
take a moment to notice how your body feels now compared to before you started 💛
day three — coordination
2min pause
breathwork : physio sigh
9min move
3 rounds
— pogo hops x 20 sec / 10 sec rest
— standing cross crawl x 20 sec / 10 sec rest
— single leg balance x 20 sec [R] / 10 sec rest
— single leg balance x 20 sec [L] / 10 sec rest
— squat to calf raise x 20 sec / 10 sec rest
— bird dogs x 20 sec / 10 sec rest
1min integrate
drink a full glass of water slowly before moving back into the rest of your day, and notice how it feels to nourish your body on purpose.
day four — strength
2min pause
breathwork : box breathing
10-12min move
3 rounds x 10 reps each
— glute bridge march
— rocking push up
— side plank hip dips [R/L]
— supermans
1min integrate
step outside for 60 seconds [no matter what the weather is like right now] and feel your feet on the ground. take one deep breath in and out.
day five — circulation
2min pause
breathwork : crocodile breathing
10min move
1 round
— original strength head nods x 10 each
— tabletop rocking x 10 each
— full body taps x 1min
2 rounds
— hop / bounce x 1min
— arm swings x 1 min
— twists x 1 min
1min integrate
choose one small action today that supports your body (walk, stretch, rest) and commit to it now.
day six — stability
2min pause
breathwork : physio sigh
10min move
2 rounds
— single leg deadlift to knee drive x 5 each
— plank shoulder taps x 10
— bridge march x 5 each
— side plank + rotation x 10 each
rest & repeat
1min integrate
place your hand on your chest or stomach. take 3 slow breaths and let your shoulders drop.
day seven — reflect
2min pause
breathwork : box breathing
10min move
steady easy pace walk / bike / cardio of choice
*bonus points if you can get outside*
1min integrate
what felt easiest this week? what felt hard?
no judgment, just notice.
day eight — strength
2min pause
breathwork : crocodile breathing
10min move
30 seconds of work / 30 seconds of rest
— inchworm
— cat/cow
— deadbugs
— glute bridges
— alternating 90/90
1min integrate
day nine — mobility
2min pause
breathwork : physio sigh
12min move
3 rounds x 30sec each
— seated hamstring pulse [R/L]
— seated figure-4 folds [R/L]
— seated twist [R/L]
— seated reach [R/L]
1min integrate
notice your posture right now. gently sit or stand taller and take one slow breath.
day ten — coordination
2min pause
breathwork : box breathing
10min move
3 rounds
— pogo hops x 25 sec / 10 sec rest
— standing cross crawl x 25 sec / 10 sec rest
— single leg balance x 25 sec [R] / 10 sec rest
— single leg balance x 25 sec [L] / 10 sec rest
— squat to calf raise x 25 sec / 10 sec rest
— bird dogs x 25 sec / 10 sec rest
1min integrate
think of one thing your body did well today, even if it felt small.
day eleven — strength
2min pause
breathwork : crocodile breathing
10-12min move
3 rounds x 10-12 reps each
— glute bridge march
— rocking push up
— side plank hip dips [R/L]
— supermans
1min integrate
choose one moment today when you can intentionally slow down instead of rushing.
day twelve — circulation
2min pause
breathwork : physio sigh
10min move
1 round
— original strength head nods x 10 each
— tabletop rocking x 10 each
— full body taps x 1min
2 rounds
— hop / bounce x 1min
— arm swings x 1 min
— twists x 1 min
1min integrate
put your water bottle somewhere visible and commit to finishing it today.
day thirteen — stability
2min pause
breathwork : box breathing
10min move
2 rounds
— single leg deadlift to knee drive x 6 each
— plank shoulder taps x 12
— bridge march x 6 each
— side plank + rotation x 12 each
rest & repeat
1min integrate
take 3 slow breaths before your next task today instead of jumping straight into it..
day fourteen — integrate
2min pause
breathwork : crocodile breathing
10-12min move
steady easy pace walk / bike / cardio of choice
*bonus points if you can get outside*
1min integrate
say out loud: “I’m someone who shows up for myself” and choose one way you’ll prove that this week.
keep your momentum
having structure, guidance, & support makes it easier to show up
inside innerblüm, we build strength in a way that fits your life
with personalized programming, guidance, & ongoing support.
this is your invitation to keep going
→ [start with a structured strength system]