Week 6 of 6 · Ignite: Foundations
Integration
Bring everything together. Most complex movements, heaviest loads, longest cardio. You are not a beginner anymore — you are finishing a program that took real work. Week 6 is your proof.
Most complex movements
Heaviest loads
Longest cardio
You earned this
Final week
Day 1 · Strength
Upper Body
Incline DB press. Single arm DB row. Lateral raise superset. Dips and drag curls. The most complete upper session of the program.
Push · Pull · 4 Sets · 8–10 Reps · Most Complex Session
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Week 6 — integration
You have done every upper body pattern for 5 weeks. This week uses the most complete version of each. Notice how these movements feel compared to Week 1.
Main Lifts — 4 sets · 8–10 reps · 90 sec rest
Incline DB Press
4 sets · 8–10 reps
45-degree incline. Targets upper chest. Heavier than Week 1 DB press.
Single Arm DB Row
4 sets · 8–10 reps each
One hand on bench. Full range — stretch at bottom, squeeze at top.
DB Lateral Raise into Press
4 sets · 10 reps
Raise DBs to shoulder height, then press overhead from there. Combo movement.
Close Grip Pulldown
4 sets · 10 reps
Neutral grip attachment. Pulls lat from a different angle than wide grip.
Superset Finish — 4 rounds
↕ Superset
Dip (bench or bar)
10 reps · full range
Lower until upper arms parallel. Full extension at top.
Drag Curl
10 reps
DB curls where you drag the bar up your torso. Full bicep peak contraction.
Home Upper — 4 sets · final week
Feet-Elevated Push-Up
4 sets · 10–12 reps
Feet on chair. Targets upper chest.
Single Arm DB Row
4 sets · 10 reps each · heaviest DB you have
Lateral Raise + Press
4 sets · 10 reps
Raise to shoulder, press overhead.
Inverted Row (under table)
4 sets · 10 reps
Feet on floor, body inclined. Pull chest to table edge.
Finisher — 4 rounds
↕ Superset
Dip
10 reps
Drag Curl or Regular Curl
10 reps · heaviest
Bodyweight Upper — 4 rounds · peak
Archer Push-Up
8 reps each side
Decline Push-Up (feet elevated)
12 reps
Chair Dip
15 reps
Pike Push-Up
12 reps · slow eccentric
Superman Hold
15 reps · 3 sec hold
Day 2 · Cardio
Interval Run
5 × 1 min hard intervals + 10 min tempo finish. Longest and most demanding run of the program.
5 × 1 min hard + 10 min Tempo Finish · ~42 min
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Week 6 — mixed format run
Five hard intervals to start, then instead of cooling down — a 10-minute tempo run at a comfortably hard pace. This is your most complete cardio session of the program.
Easy jog warm-up
8 min
Hard effort — 9 out of 10
1 min
Easy jog recovery
60 sec
Repeat × 5 rounds
10 min
Tempo run — 7 out of 10 sustained
10 min
Cool-down walk
5 min
Tempo Pace
Tempo = comfortably hard. You can speak a full sentence but it takes effort. Hold this for the full 10 minutes. This is the biggest aerobic challenge of the program.
March warm-up
5 min
High knees — 9 out of 10
45 sec
Slow march
60 sec
Repeat × 5 rounds
9 min
Sustained moderate cardio — jumping jacks or step jacks
10 min
Cool-down stretch
5 min
Easy jog warm-up
8 min
Hard run — 9 out of 10
1 min
Easy jog recovery
60 sec
Repeat × 5 rounds
10 min
Tempo run — hold a hard but sustainable pace
10 min
Cool-down walk
5 min
Day 3
Rest & Recover
🌿
Rest is where progress lives.
You showed up twice. Let the adaptation happen today.
Today's Toolkit
🚶 Gentle Walk
— 20 min easy. No intensity.
🧘 Naja On-Demand
— Restorative or gentle class with Amber.
💧 Hydrate & eat well
— Muscle repairs using the protein and nutrients you eat today.
😴 Sleep
— 7–9 hours. The most powerful recovery tool available.
Day 4 · Strength
Lower Body
Quad dominant. Front squat or hack squat. Sissy squat introduced. Single leg press. Final quad session.
Quad Dominant · 4 Sets · 8–10 Reps · Final Week
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Week 6 — final quad session
The most demanding quad workout of the program. Front squat, sissy squat, single leg press. You have 5 weeks of squat practice — use it.
Quad Focus — 4 sets · 8–10 reps · 90 sec rest
Front Squat or Hack Squat
4 sets · 8 reps
Add weight from Week 5. Elbows high. Drive knees out.
Deficit Lunge
4 sets · 8 reps each
Add DBs this week if you did bodyweight in Week 5.
Single Leg Press
4 sets · 10 reps each
One leg at a time. Isolates each quad. Heavier than bilateral press.
Sissy Squat or Spanish Squat
3 sets · 10 reps
Sissy: lean back, knees forward, rise on toes. Advanced quad isolation.
⭐ New and challenging. Bodyweight only. Use wall for balance at first.
Single Leg Calf Raise
4 sets · 15 reps each
Add weight if Week 5 felt easy.
Home Quad Focus — 4 sets · final week
Slow Squat (5-count) + Jump Squat Combo
4 sets · 5 slow + 5 jump
Do 5 slow squats then immediately 5 jump squats. Strength then power.
Deficit Lunge (on step)
4 sets · 8 reps each · add weight
Single Leg Slow Squat
3 sets · 8 reps each
Pistol squat prep. Lower on one leg as far as possible.
Single Leg Wall Sit
3 sets · 25 sec each
Travel Quad Circuit — 4 rounds · peak
Jump Squat
10 reps
Deficit Lunge
8 reps each
Single Leg Step-Up + Knee Drive
10 reps each
Sissy Squat (bodyweight)
8 reps
Day 5 · Yoga
45 Min Yoga Flow
Full guided sequence by Amber · Naja Yoga On-Demand
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On the mat today
Notice how your body moves differently than Week 1. That is real progress.
Sequence Overview
01
Centering + Breath
5 min · Land in the body. Let the week go.
02
Cat / Cow + Spinal Flow
3 min · Warm the spine. Move with breath.
03
Sun Salutation A × 6
12 min · Full flow — own the sequence.
04
Sun Salutation B × 3
6 min · Chair and Warrior I integrated.
05
Standing Flow
8 min · Warrior II, Triangle, Half Moon.
06
Hip Opening
7 min · Pigeon, Lizard, Figure Four. Hold each side fully.
07
Seated Folds + Twists
5 min · Forward fold, seated spinal twist.
08
Savasana
3 min · Full rest. Do not skip this.
Day 6 · Aerobic Base
Zone 2 Cardio
50 minutes at a conversational pace. Build your aerobic engine.
Zone 2 · 50 Minutes · Conversational Pace
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What is Zone 2?
60–70% of max heart rate. You should be able to hold a full conversation. If you cannot — slow down. The adaptation happens when you stay in zone.
Easy walk warm-up
5 min
Zone 2 easy jog or walk
40 min
Cool-down walk
5 min
Zone 2 Check
Full sentence test. If you can't speak comfortably — slow down. Week 6 target: 50 minutes.
March warm-up
5 min
Steady low-impact cardio — step jacks or march
40 min
Cool-down stretch
5 min
Home Option
Put on a podcast. Step jacks, marching, stationary bike — all valid. Stay at a pace where you could hold a conversation.
Easy walk warm-up
5 min
Brisk walk or easy jog
40 min
Cool-down walk + stretch
5 min
Travel note
City walking at a brisk pace counts. Let the environment be your treadmill.
Day 7 · Strength
Glute & Hamstring
Posterior chain. Single leg hip thrust. Conventional deadlift. Nordic curls. Final and most complete glute session.
Glute & Hamstring Dominant · 4 Sets · 8–10 Reps · Final Week
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Week 6 — final posterior chain
The most complete glute and hamstring session of the program. Single leg hip thrust, conventional deadlift, and Nordic curls if available. Finish the program strong.
Posterior Chain — 4 sets · 8–10 reps · 90 sec rest
Single Leg Hip Thrust
4 sets · 8 reps each
One leg. Barbell or bodyweight. Maximum glute activation. Hold 1 sec at top.
Nordic Curl or Slider Curl
4 sets · 6–8 reps
Most demanding hamstring exercise in the program. Control the descent.
⭐ Use hands to return to start if Nordic — that is correct form.
Conventional Deadlift
4 sets · 6–8 reps
Full conventional. Heaviest pull of the program.
Lying Hamstring Curl
4 sets · 10 reps
Slow eccentric — 4 counts down. Final hamstring session.
Banded Walk + Kickback
3 sets · 20 steps + 10 kicks each
Band above knees. Walk sideways 20 steps, then 10 kickbacks. Glute med and max.
Home Posterior Chain — 4 sets · final week
Single Leg Hip Thrust (elevated)
4 sets · 10 reps each · 1 sec pause
Feet on couch. One leg. Maximum load on hips.
Nordic Curl Attempt
4 sets · 6 reps
Best attempt of the program. Control every degree of descent.
Stiff Leg RDL
4 sets · 10 reps each · heaviest weight
Banded Walk
3 sets · 20 steps each direction
Travel Posterior Chain — 4 rounds · peak
Single Leg Hip Thrust
10 reps each · 1 sec pause at top
Nordic Curl or Slider Curl
6–8 reps
Good Morning
15 reps · slow and controlled
Banded Walk or Lateral Step
20 steps each direction
