LEVEL 1 — FOUNDATION PROGRAM

WORKOUT A - WEEKS 9-12 
Strength & Control
 

Workout Overview

This workout builds on your earlier phases by reinforcing strength, control, and confidence with familiar movement patterns.

In Weeks 9–12, the focus shifts toward refinement — smoother execution, stronger positioning, and greater consistency in each lift. Intensity does not increase significantly, movement quality does.

Complete this workout alongside Workout B and the Conditioning & Mobility sessions to ensure balanced, full-body progress. While Workout A reinforces strength and control in key patterns, Workout B supports coordination and movement integration, creating a well-rounded and sustainable training approach.

What This Workout Focuses On

Weeks 9–12 continue building:

• Strength endurance
• Balance and stability
• Confident movement patterns
• Controlled progression
• Movements remain familiar.
• Execution becomes smoother and more intentional.

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, lower end of set ranges
• Standard Session: 35–40 minutes
  Complete workout as written — including full Cool-Down & Mobility)
• Extended Session: 40-45 minutes
  Use higher set ranges, slightly longer rest, full Cool-Down & Mobility

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

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 Pattern (Progressed Control)

Example Options:

• Bodyweight squat
• Chair squat
• Goblet squat (light weight)

Description:
Lower your hips back and down with control, keeping chest tall and knees tracking over toes.

Sets: 2–3
Reps: 10–12

Options:

• Deeper range if comfortable
• Light resistance if available

How:
Move slowly on the way down (2–3 seconds), pause briefly at the bottom, then stand tall.

Progression:
Increase depth slightly
Add light weight
Add a 2-second pause at the bottom

Regression:
Use chair assistance
Reduce depth
Perform fewer reps
Slow tempo without adding load

2. Push Pattern (Incline or Floor Option)

Example Options:

• Incline push-up (hands elevated)
• Knee push-up
• Wall push-up

Sets: 2–3
Reps: 8–12

Focus:

• Steady tempo
• Strong body alignment

How:
Lower with control, keep elbows slightly angled (not flared wide), press back up smoothly.

Progression:
Lower the incline
Slow the lowering phase
Add 1–2 reps per set

Regression:
Use a higher surface
Reduce range of motion
Perform fewer reps

3. Split Stance or Reverse Lunge

Example Options:

• Supported split squat
• Step-back lunge
• Static split stance hold

Sets: 2
Reps: 8–10 each side

How:
Lower slowly and evenly, keeping torso upright and weight centered over front foot.

Progression:
Increase depth slightly
Add light dumbbells
Pause briefly at the bottom

Regression:
Hold onto support
Reduce range of motion
Take a smaller step back

4. Row Pattern (Band or Weight)

Example Options:

• Resistance band row
• Dumbbell row
• Seated band row

Description:
Pull hands toward ribs while squeezing shoulder blades gently together.

Sets: 2–3
Reps: 10–12

How:
Pull with control, pause briefly, then return slowly to starting position.

Progression:
Use slightly stronger resistance
Slow the return phase
Add 1–2 reps per set

Regression:
Use lighter resistance
Reduce reps
Perform one arm at a time

 
5. Core Stability Hold or Press

Example Options:

• Front plank (elevated or floor)
• Dead bug
• Standing Anti-Rotation Press (Pallof Press – Band)

Description:
Engage core muscles to maintain a stable spine while resisting movement.

Sets: 2
Reps / Time
20–30 second hold
OR
8–10 controlled reps

How:
Breathe steadily and keep ribcage stacked over hips.

Progression:
Extend hold time slightly
Slow tempo
Reduce support

Regression:
Reduce range of motion or perform seated.

Cool-Down & Stretch

• Hamstring stretch – 30 each leg
• Chest opener – 30
• Standing quad stretch – 30 each leg
• Slow breathing (inhale 4 sec / exhale 6 sec) x 5 breaths
• 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.

Coaching Notes

This phase is about refinement, not intensity.
Move with intention, maintain good form, and rest as needed.

Consistency and control matter more than adding load or speed.

Video Support

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

Play videos directly on page or stream to a larger screen for home workouts.