The 30-Day Cheek Check

Thirty days of showing up. Workouts, walks, and one real rest day each week all count. The scoreboard is your own checkmarks.

Start when you are ready. 26 checkmarks complete it. Badge: Checked In.

Rules

Start on any day. Your day 1 is the day you begin.
A workout from the exercise library, a program session, or an easy walk can complete a training day.
Rest days are scheduled on purpose. Skipping the rest day does not make you more consistent.
Participation is private unless you choose to tell someone. There is no public ranking.

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Schedule

Day 1: Groundwork
Do session 1 from The Cheek Starter, or 3 rounds of sit-to-stands, glute bridges, and a supported split squat.
Day 2: Bridge day
Three sets of glute bridges and two sets of frog pumps. Leave a little gas in the tank.
Day 3: Walk it off
A 20–40 minute easy walk. This counts. Consistency includes the days you do not sweat through your shirt.
Day 4: Single-leg practice
Reverse lunges or supported split squats, plus standing hip abductions.
Day 5: Hinge practice
A slow hip hinge or Romanian deadlift you can brace, then donkey kicks.
Day 6: Repeat a favorite
Redo the session that felt best this week. Same plan, slightly cleaner reps.
Day 7: Full rest
No workout. Sleep, stretch if you like, and let the week settle.
Day 8: Groundwork
Do session 1 from The Cheek Starter, or 3 rounds of sit-to-stands, glute bridges, and a supported split squat.
Day 9: Bridge day
Three sets of glute bridges and two sets of frog pumps. Leave a little gas in the tank.
Day 10: Walk it off
A 20–40 minute easy walk. This counts. Consistency includes the days you do not sweat through your shirt.
Day 11: Single-leg practice
Reverse lunges or supported split squats, plus standing hip abductions.
Day 12: Hinge practice
A slow hip hinge or Romanian deadlift you can brace, then donkey kicks.
Day 13: Repeat a favorite
Redo the session that felt best this week. Same plan, slightly cleaner reps.
Day 14: Full rest
No workout. Sleep, stretch if you like, and let the week settle.
Day 15: Groundwork
Do session 1 from The Cheek Starter, or 3 rounds of sit-to-stands, glute bridges, and a supported split squat.
Day 16: Bridge day
Three sets of glute bridges and two sets of frog pumps. Leave a little gas in the tank.
Day 17: Walk it off
A 20–40 minute easy walk. This counts. Consistency includes the days you do not sweat through your shirt.
Day 18: Single-leg practice
Reverse lunges or supported split squats, plus standing hip abductions.
Day 19: Hinge practice
A slow hip hinge or Romanian deadlift you can brace, then donkey kicks.
Day 20: Repeat a favorite
Redo the session that felt best this week. Same plan, slightly cleaner reps.
Day 21: Full rest
No workout. Sleep, stretch if you like, and let the week settle.
Day 22: Groundwork
Do session 1 from The Cheek Starter, or 3 rounds of sit-to-stands, glute bridges, and a supported split squat.
Day 23: Bridge day
Three sets of glute bridges and two sets of frog pumps. Leave a little gas in the tank.
Day 24: Walk it off
A 20–40 minute easy walk. This counts. Consistency includes the days you do not sweat through your shirt.
Day 25: Single-leg practice
Reverse lunges or supported split squats, plus standing hip abductions.
Day 26: Hinge practice
A slow hip hinge or Romanian deadlift you can brace, then donkey kicks.
Day 27: Repeat a favorite
Redo the session that felt best this week. Same plan, slightly cleaner reps.
Day 28: Full rest
No workout. Sleep, stretch if you like, and let the week settle.
Day 29: Groundwork
Do session 1 from The Cheek Starter, or 3 rounds of sit-to-stands, glute bridges, and a supported split squat.
Day 30: Bridge day
Three sets of glute bridges and two sets of frog pumps. Leave a little gas in the tank.