A Healthy You

LEVEL 1 — FOUNDATION PROGRAM 

WORKOUT B - WEEKS 9–12 
Movement Variety & Stability

 

Workout Overview

This workout builds on earlier phases by introducing slightly more movement variety while reinforcing stability and control.

In Weeks 9–12, the emphasis is on coordination, joint awareness, and balanced movement. These sessions support how your body moves as a whole, complementing the strength refinement developed in Workout A.

Complete this session alongside Workout A and the Conditioning & Mobility sessions for balanced, full-body progress. Together, both workouts strengthen key movement patterns while improving overall movement quality and consistency.


What This Workout Focuses On

This session complements Workout A by emphasizing:

  • Movement variety
  • Coordination
  • Joint stability
  • Light conditioning support


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

 

 

Go to Conditioning & Mobility Session

Estimated Workout Time

How to Choose Your Session:

• Quick Session: 25-30 minutes
Use the lower end of set ranges, shorten rest, and keep transitions efficient.

• Standard Session: 35–40 minutes
Complete the workout as written, including full Warm-Up and Cool-Down & Mobility.

• Extended Session: 40–45 minutes
Add optional extra sets where indicated, allow slightly longer rest, and complete the 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 with control.


Main Workout

Move with control and intention.
Focus on smooth transitions and steady breathing.

Rest 45–75 seconds between sets.

1. Step Pattern  (Forward or Lateral Step)

Example Options:

  • Forward step-back
  • Lateral step-out
  • Low step-up (onto stable surface)

Sets: 2
Reps: 8–10 each side

How:
Step with control, keep chest upright, and gently press through your front heel to return.

Progression:
Increase step depth or add light resistance.

Regression:
Reduce range of motion or hold onto support.

 

2. Upper Body Push or Stability Hold

Example Options:

  • Wall push-up
  • Incline push-up
  • Plank hold (elevated or floor)

Sets: 2–3
Reps or Time: 8–12 reps or 20–30 sec hold

How:
Keep body aligned. Lower with control. Press smoothly without rushing.

Progression:
Lower incline or increase hold time.

Regression:
Use higher support surface or reduce time.

 

3. Hip Hinge or Posterior Chain Movement

Example Options:

  • Glute bridge
  • Bodyweight Romanian deadlift
  • Light dumbbell hinge

Sets: 2
Reps: 10–12

How:
Push hips back while keeping spine long. Squeeze glutes gently at the top.

Progression:
Add light resistance or slow tempo.

Regression:
Reduce range or perform supported bridge.

 

4. Upper Body Pull Variation

Example Options:

  • Resistance band row
  • Seated band row
  • Light dumbbell row

Sets: 2–3
Reps: 10–12

How:
Pull elbows toward ribcage. Pause briefly. Lower with control.

Progression:
Increase tension or add pause at top.

Regression:
Use lighter band or reduce range.

 

5. Balance or Core Control Movement

Example Options:

  • Single-leg balance hold
  • Bird dog
  • Dead bug

Sets: 2
Time or Reps: 20–30 sec or 6–8 controlled reps

How:
Move slowly. Focus on posture and breathing.

Progression:
Extend limbs further or increase hold time.

Regression:
Use wall support or reduce range.

 

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

 

Coaching Notes

  • Move with intention rather than speed.
  • Prioritize control over depth.
  • If balance feels challenged, slow down and use support.
  • Mild muscle fatigue is expected — joint discomfort is not.
  • Consistency matters more than intensity.

 

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.