LEVEL 1 — FOUNDATION PROGRAM

CONDITIONING & MOBILITY — WEEKS 9–12
Movement Flow & Recovery

Level 1 – Performance Confidence Phase

This is the final progression within Level 1.
Intensity stays controlled — coordination, flow, and confidence continue to improve.
 

What This Session Focuses On

This session supports your Weeks 9–12 strength workouts by continuing to develop:

• Joint mobility and control
• Movement confidence and coordination
• Light cardiovascular conditioning
• 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 of the Conditioning & Mobility Flow, minimal rest.

• Standard Session: 20 minutes
  Complete 1–2 rounds at a controlled pace, 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 movements, Conditioning & Mobility flow, and Cool-Down & Mobility.

 Warm-Up Movements

Complete 1 controlled round:

• March or step in place
• Arm swings (forward & backward)
• Hip circles
• Gentle torso rotations

Move smoothly. This is preparation, not exertion.

 

Conditioning & Mobility Flow

Perform 1–2 rounds, depending on your chosen session length.

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 with slow transitions (support allowed)
  
  OR
• Controlled heel raises (longer hold at the top)
   

Cool-Down & Mobility

Move slowly and comfortably:

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

Finish with:

• Slow nasal breathing
• Long, relaxed exhales
   

Progression Guidance (Weeks 9–12)

As confidence improves, you may:

• 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.