The program involves all three components, but primarily focuses on lengthening and strengthening muscles particular to women of size.
Movement is key.
I don't know if I could narrow that to women. This is the first book in 12 years on this subject. I would love to contribute many more. I'm currently developing other movement programs to include yoga and Pilates. For the beginner the book is an invitation for her to reconnect with her body and build a foundation for an active lifestyle, and for the more advanced it offers the opportunity to enhance her technique and deepen her physical awareness.