Functional Movements 101

MASTER THE KEY MOVEMENTS EVERY WOMAN NEEDS TO FEEL CONFIDENT LIFTING WEIGHTS - IN LESS THAN 15 MINUTES A DAY

Stop jumping into random workouts that just leave you feeling even more lost.

Start with the basics: the micro-movements that make strength training finally click.

STRENGTH TRAINING BECOMES SO MUCH EASIER ONCE YOU UNDERSTAND HOW YOUR BODY IS SUPPOSED TO MOVE.

If you’ve ever jumped into a workout and felt lost, embarrassed, overwhelmed, or worried you were doing everything wrong… you’re not alone.
Most women were simply never taught the foundations — and that gap creates years of insecurity.

Functional Movements 101 fills in what you’ve been missing.

Inside, you’ll learn the 4 essential core-strengthening exercises and the 5 foundational movement patterns (push, pull, hinge, squat, lunge) that every woman needs to feel strong, safe, and capable — all using just your bodyweight, and without having to jump into workouts or join a gym.

You can move through the lessons in quick 10–15 minute sessions, or dive in all at once when you’re feeling motivated. There’s no pressure. No complicated equipment. Just support, clarity, and simple cues that actually make sense.

These lessons are gentle, beginner-friendly, and designed to give you that “Oh… THIS is how it’s supposed to feel” moment —
so you can stop doubting yourself and finally start strength training with confidence, self-trust, and a sense of calm instead of overwhelm.

Everything you need to build real strength - using only your body weight.

You'll learn how to properly:

WHY MOST BEGINNERS STRUGGLE

(and why it's not your fault)

Most women try to start strength training by doing the workouts first. No wonder everything feels:

Confusing

Awkward

Overwhelming

Painful

Discouraging

Too advanced

It's not that you're "bad at working out."

It's that no one ever taught you how to move.

Functional Movements 101 fills in the missing pieces - gently, clearly, and without pressure of "trying to keep up."

GET IT NOW FOR JUST $297

GET IT NOW FOR JUST $9.99

WHAT'S INSIDE FUNCTIONAL MOVEMENTS 101:

4 x CORE STRENGTH & STABILITY VIDEO TUTORIALS ($197 value):

Start the course by mastering core strength and stability, the key ingredients for safe and effective movement. These tutorials teach you essential core engagement techniques that will protect your spine, improve balance and stability and prepare you for more advanced exercises later in the course—and in life!

10+ FUNCTIONAL MOVEMENT VIDEO TUTORIALS PLUS BONUS COMMON MISTAKE LESSONS ($297 value):

These video tutorials are designed to simplify the basics of the 5 functional movements: squat, lunge, hinge, push and pull, giving you the confidence to build strength from the ground up. Each tutorial is paired with a bonus video where we cover common mistakes, so you can move with confidence and avoid setbacks. With each lesson you'll get a breakdown of key points on form, muscles being used, and how the movement applies to everyday life. You'll also learn how each movement progresses into more advanced exercises, for example, how the hinge sets you up for deadlifts as you advance in strength training. This way, you can start strong and safely add weights down the line!

BONUS EXERCISES & HOME TRAINING SESSION ($197 value):

Take your practice to the next level with bonus exercises and a 30 minute training session with me! This workout blends all the functional moves you've learned, letting you refine your form and continue to build strength. Join me for a non-intense, effective session that supports your journey towards mastering these essentials at home.

GET IT ALL FOR $9.99

By the end of this course you'll:

✔️ Understand how your body is meant to move — and what each movement should feel like

✔️ Feel confident starting strength training instead of intimidated or unsure

✔️ Know how to properly engage your core so you feel stable and supported

✔️ Be able to identify the right muscles in every movement (no more guessing)

✔️ Move with control and safety, without worrying about hurting yourself

✔️ Step into future workouts feeling prepared instead of overwhelmed

✔️ Feel proud of yourself for learning a brand-new skill at your own pace

✔️ Have the confidence, clarity, and calm you need to stick with your strength journey

No more guessing.

No more "am I doing this right?"

No more psyching yourself up to do a workout.

Just clarity and confidence.

SAY NO MORE, I'M IN!

THIS COURSE IS FOR YOU IF:

✔️ You’ve jumped into workouts before and felt lost, confused, or overwhelmed

✔️ You want to start strength training but the gym feels intimidating

✔️ You want to avoid injury and learn how to move safely

✔️ You want to finally understand your form and what you should be feeling

✔️ You prefer simple, bodyweight-only movements to start

✔️ You want a clear, gentle, beginner-friendly starting point

✔️ You’re tired of guessing or hoping you’re doing it right

✔️ You want to feel confident practicing at home before going to a gym

✔️ You want the foundations before joining Strength Starts Here

✔️ You want to build strength with clarity, not confusion

YOU DON'T NEED A GYM OR FANCY EQUIPMENT

Everything in functional movements can be done:

At home
In 10-15 minutes a day (or binged over a couple of days)
No complicated equipment (just one long band which I've linked in the course)
In your pyjamas if you want

This course teaches you how to move - not keep up with a workout.

Hey there, I'm Adelade - a Personal Trainer and Behavior Change Specialist who teaches women how to feel confident lifting weights, without the overwhelm.

After years of working with women who felt anxious, unsure, or intimidated about joining a gym, I realized something important: the real problem wasn’t motivation — it was that no one had ever taught them the foundations.

Once they learned how to brace, hinge, squat, push, and pull — everything changed.
They felt safer. Stronger. More capable.
Their confidence finally clicked into place.

I’ve taught these exact foundations hundreds of times in my one-on-one training sessions… and now I want more women to have access to them without needing to hire a trainer and spend hundreds of dollars just to learn the basics.

That’s why I created Functional Movements 101:
To give you the same clear, simple starting point I give my clients — so you can feel grounded, confident, and ready to lift weights, all at your own pace and from the comfort of home.

I’m so glad you’re here — you’re going to do amazing!