Level 1 – Foundation Program

Workout B – Weeks 1-4
Foundation Phase

(Slightly shorter, simpler movement patterns)

What This Workout Focuses On

Weeks 1–4 of Workout B focus on developing:

• Upper body pulling strength
• Balance and single-leg control
• Shoulder stability
• Core engagement and coordination

These sessions are designed to complement Workout A and reinforce total-body movement confidence.

Workout Overview

Workout B complements Workout A by focusing on pulling movements, balance, and total-body coordination.
You’ll alternate this workout with Workout A during the week, allowing your body time to recover while still making steady progress.

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: 20–25 minutes
  Shortened warm-up, reduced rest periods, or 1 set per exercise instead of 2. Skip add-ons. Ideal for busy days or when your energy is lower.
• Standard Session: 25–30 minutes
  Complete the workout as written — full sets, reps, and Cool-Down & Mobility. This is the recommended pace for most days.
• Extended Session: 35-40 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: Upper body pull, balance, core stability

Move with control and choose the option that feels right for you today.

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)

Choose one option:

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

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

2. Dynamic mobility  (3 minutes)

Complete each movement slowly and with control:

• 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: Pull Movement

Options:

• Resistance band row
• Seated row with band or light weight
• Towel row (anchored securely)
  
  Sets: 2
  Reps: 8–10
  Rest: 60 seconds

How:
Pull elbows back while keeping your chest tall and shoulders relaxed.

Progression:
Use a slightly stronger band or slow the return phase.

Regression:
Use lighter resistance or reduce range of motion.

 

Exercise 2: Lower Body - Single Leg Focus

Options:

• Supported split squat
• Step-back lunge
• Static lunge (small range)
  
  Sets: 2
  Reps: 6–8 each side
  Rest: 60 seconds
  

How:
Step back or lower with control while holding support as needed.

Progression:
Reduce hand support or increase reps gradually.

Regression:
Take a smaller step or limit depth.

Exercise 3: Upper Body - Shoulder Stability

Options:

• Wall Shoulder Taps
• Standing lateral raises (light weight or band)
• Arm raises without weight (controlled)
  
  Sets: 2
  Reps: 8–12 
  Rest: 45 seconds

How:
Lift arms with control while keeping shoulders down and relaxed.

Progression:
Increase reps or slow the lowering phase.

Regression:
Use lighter resistance or perform fewer reps.

 

Exercise 4: Core & Balance

Options:

• Standing balance hold
• Bird dog (slow and controlled)
  
  Sets: 2
  Time / Reps:
• 20–30 second balance hold per side

OR

• 6–8 bird dog reps per side

How:
Maintain steady breathing and controlled movement.

Progression:
Increase hold time or slow movement speed.

Regression:
Use support or reduce duration.

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 session.
  
  If short on time, complete the breathing reset and one lower-body stretch.
  
  
  

Weeks 3–4

Progression Within the Foundation Phase

Continue with the same exercises while increasing control and volume where comfortable.

What Changes

• Increase to 3 sets if form is solid
• Add 2 reps per set where appropriate
• Slow the tempo to increase time under tension

 

Weeks 3–4 Progression

As confidence improves in Weeks 3–4, increase volume gradually while maintaining good form.

Pull Movement

• 3 sets of 10–12 reps
• Use slightly stronger band or slowe the reps

Single-Leg Exercise

• 3 sets of 8–10 reps per side
• Reduce support gradually

Shoulder Stability

• 3 sets of 12–15 controlled reps

Core & Balance

• 30–40 second holds
  
  OR
  
  
• 8–10 slow bird dogs
  
  

Cool Down & Mobility

Repeat from Weeks 1-2

 

Important Foundation Notes

• Balance-focused movements may feel challenging at first — this is normal
• Use support whenever needed
• Quality reps always matter more than quantity

These four weeks prepare your body for the Progression Phase (Weeks 5–8), where strength and confidence continue to build.

 

Video Support

Videos are provided for each movement in this workout.
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.