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For logging lifts and ensuring "double progression" (increasing weight or reps weekly).

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The program was divided into 30 days of lessons, each focusing on a specific aspect of building confidence and charisma. Emily was instructed to set aside 15 minutes each day to work on the exercises and reflections. The program's creator, a charismatic coach named Max, explained that consistency and patience were key to transforming her mindset and behavior. the capped shoulders