Level 1 Foundation Program

Conditioning & Mobility - Weeks 5-8
Progression Phase

 

Purpose Of This Session

This session supports your Weeks 5–8 workouts by improving: Conditioning & Mobility - Weeks

• Joint mobility and control
• Light cardiovascular conditioning
• Movement confidence and coordination
• Recovery between strength sessions

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 B
• On a separate active recovery day

Estimated Session Time

Choose the option that fits your schedule today:

• Quick Session: 15 minutes
  Complete 1 round only, shorten rest between movements.
• Standard Session: 20 minutes
  Complete 1–2 rounds as written, including full Cool-Down & Mobility.
• Extended Session: 25 minutes
  Complete 2 rounds, move more fluidly between exercises.

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

 

Warm-Up Movements

Complete 1 controlled round:

• March or step in place (approx. 1 min)
• Arm swings (forward & backward, approximately 30 secs each)
• Hip circles (approximately 30 secs each direction)
• Gentle torso rotations (approximately 30–45 secs)

Move smoothly -- This is preparation, not exertion.

 
Conditioning & Mobility Flow

Perform 1–2 rounds depending on energy and schedule.

Rest briefly between movements as needed.

1. Controlled March with Arm Drive

• Lift knees comfortably, opposite arm to leg
• Focus on posture and breathing

2. Side Step & Reach

• Step side to side
• Reach arms gently overhead or forward
• Maintain soft knees

3. Supported Squat to Stand

• Use chair support if needed
• Slow lower, smooth stand
• Focus on control, not depth

4. Standing Row or Pull-Back
 
(Band or Bodyweight)

• Pull elbows back
• Squeeze shoulder blades
• Keep chest tall

5. Balance Hold or Slow Heel Raises

Choose one:

• Single-leg balance (support allowed), or
• Controlled heel raises
   

Cool-Down & Mobility

Move slowly and comfortably:

• Standing quad stretch
• Hamstring stretch (standing or seated)
• Chest & shoulder opener
• Gentle spinal movement (cat-cow or torso flex/extend)

Finish with:

• Slow nasal breathing
• Long, relaxed exhales
   

Progression Guidance (Weeks 5–8)

As confidence improves:

• Add a second round
• Reduce rest time slightly
• Move more fluidly between exercises

There is no requirement to increase intensity. 

Coaching Notes

• You should feel warm, mobile, and refreshed — not exhausted
• Stop if you feel pain, dizziness, or joint discomfort
• Consistency matters more than effort
  
  

Video Support

Videos are provided for each movement in this session.
Watch first if needed, then move at your own pace.

You can play videos directly on this page or stream to a larger screen for at-home workouts.