Level 1 – Foundation Phase

Conditioning & Mobility
Movement, Preparation & Recovery

What This Session Focuses On

This session supports your Weeks 1 – 4 training by helping you:

• Improve joint mobility and flexibility
• Build light cardiovascular fitness
• Develop movement confidence and coordination
• Support recovery between Workout A & B

This is not a high-intensity workout.

It’s designed to help you move better, feel better, and stay consistent.

You may complete this session:

• After Workout A or Workout B
• On a separate recovery-focused day

Estimated Session Time

Choose the option that fits your schedule and energy 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 full Cool-Down & Mobility. 
• Extended Session: 25 – 30 minutes
  Complete 2 rounds, and spend extra time in Cool-Down & Mobility.

All time estimates include Warm-Up, Movement Flow, and Cool-Down.



Warm-Up Movements

Complete 1 gentle round:

• March in place or step lightly — 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 session length.

Rest briefly as needed.

1. Marching in Place

• 1 minute
• Focus on posture and relaxed breathing
  
  

2. Standing Side Leg Lifts

• 8 reps per side
• Control the movement, stay upright
  
  

3. Wall Push-Up Flow

• 6 – 8 reps
• Move smoothly, focus on upper-body mobility
  
  

4. Torso Rotation - Seated or Standing

• 8 reps each side
• Keep hips stable

5. Calf Raises

• 10 reps
• Pause briefly at the top for control

Cool-Down & Mobility

Move slowly and comfortably. 

Choose 2 - 3 movements:

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

Finish with slow, relaxed breathing.

• Inhale through your nose
• Exhale slowly through your mouth

 

Progression Guidance (Weeks 3 - 4)

As your confidence improves.

• Add 1 – 2 reps per movement
• Move more fluidly between exercises
• Hold stretches slightly longer (30 – 40 seconds)

There is no need to increase intensity -- focus on control

Coaching Notes

• Move with a comfortable range
• Focus on breathing throughout
• These sessions support your other workouts -- they do not replace them
  

Consistency here will support everything else in your program.

 

Optional Low-Impact Conditioning Session

Light Movement and Continuous Flow

This session supports your Foundation Phase  Workouts by helping to develop:

• Additional mobility and control
• Light cardiovascular movement
• A simple way to stay active on lower-energy days

Estimated Session Time

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

• Quick Session: 15 - 20 minutes
  Complete 1–2 rounds only, minimal rest between movements.
• Standard Session: 20 – 25 minutes
  Recommended — complete the session as written.
• Extended Session: Up to 30 minutes
  Add an additional round or move more continuously while maintaining control.

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

Session Overview

• Frequency: 1 x per week
• Equipment: None  (chair optional)
• Intensity: Light–Moderate

You should feel warm, not exhausted.

Warm Up

Complete one gentle round at a comfortable pace.

1. Light Movement  (2 – 3 minutes)

Options:

• March in place 
• Gentle walking
• Easy step-backs
  
  Purpose:
  Gradually raise body temperature and prepare your body to move.

2. Dynamic Mobility  (2 – 3 minutes)

Options:

• Arm circles (forward & backward)
• Hip circles
• Torso rotations
• Heel raises (use support if needed)

Move smoothly and with control. This is preparation, not exertion.

Main Conditioning Circuit 

Complete 2 – 3 rounds depending on energy level.
Rest briefly between exercises as needed.

1. Marching Knees

• Lift knees comfortably, maintain upright posture at controlled pace

Option: Slower pace or seated march

 2. Step-Back Toe Taps

• Step one foot back and tap the floor, alternate sides, controlled steps

Option: Smaller steps for balance

 
3. Standing Arm Reach & Pull

• Reach arms overhead, pull elbows down, engage upper back and posture

 
4. Side Steps

• Step side to side with soft knees, controlled movement

Option: Narrow stance if space is limited

 
5. Low-Impact Squat to Chair

• Sit back toward a chair, stand tall

Option: Partial range or slower tempo

Focus on continuous, steady movement, not speed.

 

Cool-Down & Breathing

Move slowly and focus on recovery:

• Light march or walk
• Standing quad stretch (use support if needed)
• Chest and shoulder stretch

Finish with 4 - 6 slow breaths:

• Slow inhale through the nose
• Long, relaxed exhale through the mouth

Purpose:
Support recovery and help your body settle.

 

Progression Guidance

Weeks 1 - 2:

• Learn the movements
• Complete 1–2 rounds comfortably

Weeks 3 – 4:

• Add an extra round if comfortable
• Reduce rest slightly
• Move more smoothly between exercises

There is no pressure to increase intensity. 

Coaching Notes

• You should feel warm and slightly breathless, but not fatigued
• Stop if you feel pain, dizziness, or sharp discomfort
• Consistency matters more than intensity

How This Fits Into Your Program

This conditioning session remains the same throughout Weeks 1–4.

Use it when you want:

• A lighter movement day
• Active recovery
• A simple way to stay consistent