Level 1 – Foundation Program

Conditioning & Mobility – Weeks 1–4
Movement Preparation & Recovery

Low Impact Conditioning Session

What This Session Focuses On

This session supports your Weeks 1–4 workouts by helping to develop:

• Joint mobility and flexibility
• Gentle cardiovascular conditioning
• Movement confidence and coordination
• Recovery between Workout A & B

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 Workout B
• On a separate active recovery day

Estimated Session Time

Choose the option that fits your schedule and energy level today:

• Quick Session: 15 minutes
  Complete 1 round only, move slowly with minimal rest.
• Standard Session: 20 minutes
  Complete 1–2 rounds as written, 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, Conditioning Flow, and Cool-Down & Mobility.

Warm-Up Movements

Complete 1 gentle, controlled round:

• Gentle marching or step in place — 60 seconds
• Arm swings (forward & backward) — 10 each
• Neck turns (left / right) — 5 each direction
• Hip circles — 5 each direction

Move smoothly. This is preparation, not exertion.

 

Conditioning & Movement Flow 

Perform 1-2 rounds depending on your chosen session length.

Rest briefly between movements as needed.

1. Bodyweight Marching in Place

• 1 minute
• Focus on posture, relaxed breathing, and gentle knee lift

2. Standing Side Leg Lifts

• 8 reps per side
• Keep torso upright, and movement controlled
  
  3. Wall Push-Up Flow
  
• 6–8 reps
• Move smoothly, focus on shoulder and upper-body mobility

4. Seated or Standing Torso Twist

• 8 reps each side
• Keep hips facing forward
  
  5. Calf Raises
  
• 10 reps
• Hold briefly at the top for control

Cool Down & Mobility

Move slowly and comfortably. No stretch should cause pain.

Choose what feels most helpful for your body today:

• Shoulder rolls — 10 forward, 10 back
• Cat-Cow stretch — 6 slow reps
• Gentle forward fold —  20–30 seconds

Finish with slow, relaxed breathing.

OPTIONAL ADJUSTMENT 
If time allows, slow the pace of each movement and focus on controlled breathing rather than repeating the sequence.

Progression Guidance (Weeks 3-4)

During Weeks 3–4, keep the same movements and gradually increase control.

You may:

• Add 1–2 reps per exercise
• Slow transitions between movements
• Hold stretches slightly longer (30–40 seconds)

 

Coaching Notes

• Always move within a comfortable range of motion
• Focus on breathing during mobility stretches
• These sessions are designed to support your other workouts -- they do not replace them
  

Completing Weeks 1–4 consistently prepares you to progress confidently into Weeks 5–8 of the Level 1 Program.

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.