Level 1 - Foundation Program

Workout A Weeks 1-4 
Foundation Phase

What This Workout Focuses On

Weeks 1–4 are designed to establish a strong base by developing:

• Lower body strength
• Upper body pushing strength
• Core stability
• Balance and movement confidence

Progressive overload will begin modestly, increasing sets and control gradually

Workout Overview

This workout is designed to help you build a strong foundation through simple, effective movements that improve strength, balance, and confidence.
Repeat Workout A once or twice per week, alongside Workout B and Conditioning & Mobility sessions.

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: 25–30 minutes
  Shortened warm-up, reduced rest periods, or 1 set per exercise instead of 2. Skip optional add-ons. Perfect for busy days or when your energy is lower.
• Standard Session: 30-35 minutes
  Complete the workout as written — full sets, reps, and Cool-Down & Mobility. This is the recommended pace for most days.
• Extended Session: 40-45 minutes
  Include optional extras such as an additional set, slightly higher reps, or extra mobility/conditioning sequences, 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.

Focus: Lower body strength, pushing movements, core stability

Move with control and choose the option and pace that feels right for you. Consistency is more important than perfection.

 

Weeks 1–2

Warm-Up 

The goal of this warm-up is to gently prepare your body for movement.
 Move slowly and focus on control — this is not a workout.

1. Light movement  (2 minutes)
Options:

• Marching on the spot
• Easy step-backs
• Gentle walking

Purpose:
Raise your heart rate slightly and warm your muscles.

2. Dynamic mobility  (3 minutes)
Options:

• Arm circles (small to large, forward and backward)
• Hip circles (hands on hips, slow circles)
• Bodyweight squats (comfortable depth)
• Standing torso rotations (slow and controlled)
  
  

Important notes:

• Movements should feel smooth, not rushed
• You should feel warmer, not tired

Stop if you feel sharp pain or dizziness

If short on time, complete the light movement and one mobility exercise.

Main Workout

Exercise 1: Squat Pattern
Options (choose one):

• Chair-assisted squat
• Bodyweight squat
  Sets: 2
  Reps: 8–10
  Rest: 60 seconds

Focus on:

• Sitting back through the hips
• Chest tall
• Comfortable depth

Progression:
Hold light dumbbells or household weight
Pause for 1 second at the bottom

Regression:
Use chair assistance
Reduce depth of movement
Perform fewer reps

Exercise 2: Upper Body Push
Options:

• Wall push-ups
• Incline push-ups (bench or chair)
  Sets: 2
  Reps: 6-10
  Rest: 60 seconds
  Stop before form breaks down.

Progression:
Lower incline or slow tempo

Regression:
Perform wall push-ups or fewer reps

Exercise 3: Hip Bridge
Options:

• Glute bridge on the floor
• Elevated glute bridge (feet on chair)
  Sets: 2
  Reps: 10–12
  Rest: 45 seconds
  Pause briefly at the top and squeeze glutes.

 How:
Lift hips into a bridge, pause at top, squeeze glutes.

Progression:
Add single-leg variation or hold longer at top

Regression:
Perform smaller range of motion, use feet on floor only

Exercise 4: Core Stability
Options:

• Standing core brace
• Dead bug (slow)
  Sets: 2
  Time/Reps:
• 15–20 seconds hold OR
• 6 controlled reps per side

How:
Brace core and maintain posture (Standing core brace) or Perform controlled reps (Dead bug)

Progression:
Hold slightly longer or increase reps

Regression:
Reduce hold time or reps

 

Cool-Down & Mobility

Move slowly and stay relaxed. No stretch should cause pain.

1. Breathing reset  (1 minute)

• Inhale slowly through your nose
• Exhale longer through your mouth
• Allow your heart rate to come down

2. Full-body mobility & stretching  (2–4 minutes)

Choose 3–4 of the following and hold each for 20–30 seconds:

• Hamstring stretch (seated or standing)
• Quad stretch (standing or lying on side)
• Chest and shoulder stretch (arms behind or against a wall)
• Upper back stretch (hug arms forward or child’s pose)
• Hip flexor stretch (half-kneeling or standing)

Purpose:
Support recovery, reduce stiffness, and help your body feel ready for the next sessions.

If short on time, complete at least one stretch for the main muscle groups trained today.

Weeks 3–4

Progression Within the Foundation Phase

During Weeks 3–4, keep the same exercises but increase control or volume slightly.

What Changes

• Increase to 3 sets where comfortable
• Add 2 reps per exercise if form stays strong

Slow the lowering phase (2–3 seconds)
 
Updated Guidelines

Squats
3 sets of 10–12 reps
Option to remove chair assistance if confident

Push-Ups
3 sets of 8–12 reps
Option to lower incline slightly

Glute Bridges
3 sets of 12–15 reps

Core
20–30 second holds OR
8–10 controlled reps

Cool-Down & Mobility 

Use the same Cool-Down & Mobility session as Weeks 1–2.

Foundation Guidance and Next Steps

• If any movement causes pain (not muscle effort), stop and choose an easier option
• Rest longer if needed — quality always matters more than speed
• Feeling slightly challenged is good, feeling overwhelmed is not
  
  Completing these four weeks consistently prepares you perfectly for the Progression Phase (Weeks 5–8).

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.