NorthStar Reset · November 2026

Your November Movement Plan

One planned action each day. Complete the plan, modify it when needed, and keep moving forward.

Minimum week 2 strength + 2 walks

Target week 3 strength + 3 walks

Walk effort Purposeful but conversational

Strength effort Finish with 2 good reps available

Mon

Tue

Wed

Thu

Fri

Sat

Sun

0 of 25 planned sessions complete

The rule: A busy day or sore area changes the version—it does not automatically erase the plan. Use the Yellow-Day option when the scheduled session does not fit.

Your exercise guide

Strength A, B & C

Begin with 3–5 minutes of easy walking and practice repetitions. Most sessions should take 25–35 minutes.

Strength A

Squat · push · pull

Goblet squat2–3 × 8–12

Dumbbell chest press2–3 × 8–12

One-arm dumbbell row2–3 × 8–12/side

Dumbbell Romanian deadlift2–3 × 8–12

Farmer carry2 × 30 sec

Dead bug2 × 6–10/side

Strength B

Single-leg · press · row

Supported split squat2–3 × 8–12/side

Dumbbell shoulder press2–3 × 8–12

Pulley or band row2–3 × 8–12

Glute bridge or hip thrust2–3 × 10–15

Suitcase carry2 × 30 sec/side

Bird dog2 × 6–10/side

Strength C

Hinge · push · step

Dumbbell deadlift2–3 × 8–12

Incline push-up or floor press2–3 × 8–12

Pulley or band pulldown2–3 × 8–12

Step-up or squat2–3 × 8–12

Dumbbell lateral raise2 × 10–15

Plank or supported march2 × 20–30 sec

How November progresses

Week 1 · LearnComplete 2 sets and identify comfortable starting weights.

Week 2 · BuildComplete 3 sets of the first four exercises when capacity allows.

Week 3 · ProgressIf all sets reach 12 controlled reps, increase weight slightly.

Week 4 · RepeatKeep the heavier weight or add one controlled repetition.

Yellow-Day Plan · 10–15 minutes

Use this when capacity is lower or a movement is uncomfortable—not for sharp, radiating, or worsening pain.

Walk easily for 5–10 minutes.
Choose two pain-free strength movements.
Complete one controlled set of each.
Return at the next scheduled session.

Simple progression rule

When you reach the top of the repetition range with good form and could still perform about two more repetitions, add the smallest available amount of weight next time.

Starting weight/load End-of-month weight/load What became easier?

This coaching tool provides general education and is not individualized medical treatment. Stop exercise and seek appropriate evaluation for chest discomfort, faintness, new neurologic symptoms, or sharp, radiating, or worsening pain.