Level 1 – Foundation Program

Conditioning & Mobility
Movement, Preparation & Recovery

Low Impact Conditioning Session

What This Session Focuses On

This session supports your Weeks 1–4 workouts by helping to develop:

• Joint mobility and flexibility
• Gentle cardiovascular conditioning
• Movement confidence and coordination
• Recovery between Workout A & B

This is not a high-intensity workout.
It is designed to help you move better, feel better, and recover well.

You may complete this session:

• After Workout A or Workout B
• On a separate active recovery day

Estimated Session Time

Choose the option that fits your schedule and energy level today:

• Quick Session: 15 minutes
  Complete 1 round only, move slowly with minimal rest.
• Standard Session: 20 minutes
  Complete 1–2 rounds as written, including the full Cool-Down & Mobility.
• Extended Session: 25–30 minutes
  Complete 2 rounds, move more fluidly between exercises, and spend extra time in the Cool-Down & Mobility.

All time estimates include Warm-Up, Conditioning Flow, and Cool-Down & Mobility.

Warm-Up Movements

Complete 1 gentle, controlled round:

• Gentle marching or step in place — 60 seconds
• Arm swings (forward & backward) — 10 each
• Neck turns (left / right) — 5 each direction
• Hip circles — 5 each direction

Move smoothly. This is preparation, not exertion.

 

Conditioning & Movement Flow 

Perform 1-2 rounds depending on your chosen session length.

Rest briefly between movements as needed.

1. Bodyweight Marching in Place

• 1 minute
• Focus on posture, relaxed breathing, and gentle knee lift

2. Standing Side Leg Lifts

• 8 reps per side
• Keep torso upright, and movement controlled

3. Wall Push-Up Flow

• 6–8 reps
• Move smoothly, focus on shoulder and upper-body mobility

4. Seated or Standing Torso Twist

• 8 reps each side
• Keep hips facing forward

5. Calf Raises

• 10 reps
• Hold briefly at the top for control

Cool Down & Mobility

Move slowly and comfortably. No stretch should cause pain.

Choose what feels most helpful for your body today:

• Shoulder rolls — 10 forward, 10 back
• Cat-Cow stretch — 6 slow reps
• Gentle forward fold —  20–30 seconds

Finish with slow, relaxed breathing.

OPTIONAL ADJUSTMENT 
If time allows, slow the pace of each movement and focus on controlled breathing rather than repeating the sequence.

Progression Guidance (Weeks 3-4)

During Weeks 3–4, keep the same movements and gradually increase control.

You may:

• Add 1–2 reps per exercise
• Slow transitions between movements
• Hold stretches slightly longer (30–40 seconds)
• Refer to Optional Conditioning Session below

 

Coaching Notes

• Always move within a comfortable range of motion
• Focus on breathing during mobility stretches
• These sessions are designed to support your other workouts -- they do not replace them
  

Completing Weeks 1–4 consistently prepares you to progress confidently into Weeks 5–8 of the Level 1 Program.

 

Optional Low Impact Conditioning Session

Light Conditioning and Movement

This session supports your Weeks 1–4 workouts by helping to develop:

• Joint mobility and control
• Light cardiovascular conditioning
• Movement confidence and coordination

 

Estimated Session Time

Choose the option that fits your schedule and energy level today:

• Quick Session: 15-20 minutes
  Complete 1–2 rounds only, shorten rest between movements.
• Standard Session: 20–25 minutes
  Recommended — complete the session as written, including full Warm-Up and Cool-Down.
• Extended Session: Up to 30 minutes
  Add an additional round or move more continuously while maintaining control.

All time estimates include Warm-Up and Cool-Down.

 

Session Overview

• Frequency: 1 x per week
• Equipment: None  (chair optional)
• Intensity: Light–Moderate  (you should still be able to talk)

 

Warm Up

Complete one gentle round at a comfortable pace.

1. Light Movement  (2–3 minutes)
Options:

• March in place with relaxed arm swing
• Gentle walking
• Easy step-backs
  
  Purpose:
  Gradually raise body temperature and prepare your body to move.

2. Dynamic Mobility (2–3 minutes)

Options:

• Arm circles (forward & backward)
• Hip circles
• Gentle torso rotations
• Heel raises (use support if needed)

Move smoothly and with control. This is preparation, not exertion.

Main Conditioning Circuit 

Complete 2–3 rounds depending on energy level.
Rest briefly between exercises as needed.

1. Marching Knees

• Lift knees comfortably, maintain upright posture

Option: Slower pace or seated march

 2. Step-Back Toe Taps

• Step one foot back and tap the floor, alternate sides

Option: Smaller steps for balance

 
3. Standing Arm Reach & Pull

• Reach arms overhead, pull elbows down, engage upper back and posture
   
  4. Side Steps
• Step side to side with soft knees 

Option: Narrow stance if space is limited

 
5. Low-Impact Squat to Chair

• Sit back toward a chair, then stand tall

Option: Partial range or slower tempo

Focus on continuous, controlled movement, not speed.

 

Cool-Down & Breathing

Move slowly and focus on recovery:

• Easy march or walk in place
• Standing quad stretch (use support if needed)
• Chest and shoulder stretch

Finish with breathing:

• Slow inhale through the nose
• Long, relaxed exhale through the mouth
• 4–6 slow breaths

Purpose:
Support recovery and help your body settle.

 

Progression Guidance (Weeks 1–4)

During the first two weeks:

• Focus on learning movements
• Stay relaxed
• Complete 1–2 rounds comfortably

During Weeks 3–4, as confidence improves, you may:

• Add an additional round
• Reduce rest slightly
• Move more smoothly between exercises

There is no requirement to increase intensity. 

Coaching Notes

• You should feel warm and slightly breathless, but not exhausted
• Stop if you feel pain, dizziness, or sharp discomfort
• Consistency matters more than intensity

How This Fits Into Weeks 1–4

This conditioning session remains the same throughout Weeks 1–4.

Use it when you want:

• A light continuous movement on busy days
• A gentle conditioning focus
• Support recovery between strength sessions