Level 1 Foundation Program
Workout A - Weeks 5-8
Strength & Stability Progression
Intensity increases slightly, volume increases modestly, time expands naturally.
What This Workout Focuses On
Weeks 5–8 build on your foundation by gently increasing:
- Strength endurance
- Core stability
- Balance and control
- Confidence with familiar movements
Progressive overload: more sets, slightly longer sessions
Workout Overview
Workout A in Weeks 5–8 builds on your foundation by increasing strength demands while reinforcing stability, control, and confidence with familiar movement patterns.
This session works alongside Workout B to support balanced, full-body progress throughout the week.
Conditioning & Mobility sessions support recovery, movement quality, and overall consistency across the program.
You may complete these sessions after your strength workouts or on separate recovery-focused days.
Estimated Workout Time
Choose the option that fits your schedule today:
Quick Session: 30 minutes
Shortened warm-up, reduced rest periods, or 1 set per exercise instead of 2–3. Skip add-ons. Ideal for busy days or lower energy.
Standard Session: 35–40 minutes
Complete the workout as written — full sets, reps, and Cool-Down & Mobility. Recommended for most training days.
Extended Session: 40-45 minutes
Include extra sets, slightly higher reps, or add-on mobility/conditioning movements, plus full Cool-Down & Mobility. Use this if you have more time or want a slightly harder session.
All time estimates include Warm-Up and Cool-Down & Mobility.
Reminder: Choose the option that feels right for your body.
Warm-Up
Complete 1 round at a comfortable pace:
- Marching on the spot or light walk – 1 minute
- Arm circles (forward & backward) – 10 each
- Hip circles – 10 each direction
- Bodyweight squats to chair (slow) – 10 reps
- Gentle torso rotations – 10 each side
Goal: warm joints, elevate heart rate slightly, prepare to move.
Main Workout
1. Squat to Chair (Progressed)
- Reps: 10–12
- Sets: 2–3
- Rest: 45–60 seconds
How:
Lower to a chair with control, lightly touch, stand tall.
Progression:
Hold light dumbbells or household weight, pause for 1 second at the bottom
Regression:
Take a smaller step, reduce depth, use arm support
2. Incline Push-Ups
- Reps: 8–12
- Sets: 2–3
- Rest: 45 seconds
How:
Place hands on bench, wall, or sturdy surface. Keep body straight, lower slowly, and push back up.
Progression:
Lower incline or slower tempo
Regression:
Wall push-ups or reduce reps.
3. Supported Reverse Lunge
- Reps: 8 each leg
- Sets: 2
- Rest: 45–60 seconds
How:
Step back into a reverse lunge while holding a chair or wall for balance.
Progression:
Add light weights or increase reps to 10 each side
Regression:
Take a smaller step back or perform a static split stance.
4. Bent-Over Row (Band or Weights)
- Reps: 10–12
- Sets: 2–3
- Rest: 45 seconds
How:
Hinge slightly forward, pull elbows back, squeeze shoulder blades.
Progression:
Increase resistance or slow the return.
Regression:
Perform one arm at a time or reduce resistance.
5. Standing Core Press (Anti-Rotation)
- Reps: 10 each side
- Sets: 2
- Rest: 30–45 seconds
How:
Hold band or weight at chest, press forward while resisting rotation.
Progression:
Widen stance or use heavier resistance.
Regression:
Perform seated or reduce range of motion.
Cool-Down & Stretch
Move slowly and mindfully. Focus on gentle tension, not pain. Each stretch targets muscles used in today’s workout. Pause 1–2 breaths extra if needed.
- Hamstring stretch – 30 secs each leg
- Chest opener – 30 secs
- Standing quad stretch – 30 secs each leg
- Slow breathing (inhale 4 secs / exhale 6 secs) x 5 breaths
Coaching Notes
- Move slowly and mindfully.
- Focus on gentle tension, not pain.
- Each stretch supports recovery from today’s workout.
Pause 1–2 extra breaths where needed.
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.