Level 1 – Foundation Phase 

Workout B Weeks 1 - 4

 

What This Workout Focuses On

This phase is designed to support your overall development by building:

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

These sessions complement Workout A and help improve total-body movement confidence.

Progression is gradual.

Focus on controlled movement, good technique, and building consistency across each session.

Workout Overview

Workout B complements Workout A by focusing on pulling movements, balance, and coordination.

Complete Workout B - 1 to 2 times per week, alternating with:

• Workout A
• Conditioning & Mobility sessions

Consistency is more important than intensity.

Exercise Guidance

If you’re unsure about any movement:

• Use the Exercise Library to review demonstrations and technique cues before or during your session.

Conditioning & Mobility

These additional sessions are designed to support your progress by improving recovery, mobility, and overall movement quality.

You can complete them:

• After your strength sessions
• On separate recovery-focused days

Estimated Workout Time

Choose the option that fits your schedule and energy today:

• Quick Session: 20–25 minutes
  Shortened warm-up, reduced rest periods, or 1 set per exercise. Skip optional extras. Ideal for busy days or when your energy is lower.
• Standard Session: 25–30 minutes
  Complete the workout as written, including warm-up and cool-down. Recommended for most days.
• Extended Session: 35-40 minutes
  

  Add an extra set, slightly increase reps, or include additional mobility or conditioning work.
  Best suited when you have more time or feel ready for a slightly greater challenge.

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

Move with control and choose a pace that feels right for you.
Consistency will always matter more than perfection.

Weeks 1–2

Warm-Up

Optional: If you feel comfortable progressing the exercises, you may perform some movements using light dumbbells. Choose a weight that feels controlled and manageable while maintaining good technique.

The goal of this warm-up is to gently prepare your body for movement.
Move slowly, stay controlled and avoid rushing — this is preparation, not performance.

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: Dumbbell Row (Kneeling)

Sets: 2
Reps: 8–10
Rest: 60 seconds

How:
Place one knee and hand on a bench or chair for support.
Hold a dumbbell in the opposite hand and pull it toward your hip while keeping your back flat.

Focus On:

• Flat back
• Pull elbow toward hip
• Squeeze shoulder blades

Progression:
Increase weight slightly
Slow the lowering phase
Add extra reps

Regression:
Use lighter weight
Reduce range of motion
Perform fewer reps

 

Exercise 2: Split Squat

Options:

• Split Squat
• Alternating Lunge

Alternate legs each set or complete all reps on one side before switching.

Sets: 2
Reps: 6–8 each side
Rest: 60 seconds

How:
Lower your body straight down by bending both knees, then press back up.

Focus On:

• Chest upright
• Lower with control
• Keep front knee stable

Progression:
Increase reps gradually
Hold light dumbbells
Reduce hand support

Regression:
Hold support for balance
Shorten step length
Reduce depth

Exercise 3: Dumbbell Lateral Raise

Sets: 2
Reps: 8–12 
Rest: 45 seconds

How:
Hold light dumbbells at your sides.
Raise arms out to the sides until they reach shoulder height, then lower slowly.

Focus On:

• Soft bend in elbows
• Lift to shoulder height
• Control the lowering phase

Progression:
Increase reps
Slow the lowering phase
Use slightly heavier weights

Regression:
Use lighter weights
Perform fewer reps
Lift only part of the range

 

Exercise 4: Core & Balance

Options:

• Single Leg Balance
• Bird Dog (slow and controlled)
  
  Sets: 2
  Option A: Single Leg Balance -- 20 seconds each side
  Option B: Bird Dog -- 6 to 8 reps per side

How: Single Leg Balance
Stand on one leg and maintain posture while keeping your body steady.

How: Bird Dog
From hands and knees extend the opposite arm and leg, keeping your back stable.

Focus On:

• Slow controlled movement
• Maintain balance and posture
• Steady breathing

Progression:
Increase hold time
Slow repititions
Add small pauses

Regression:
Hold support when balancing
Reduce hold time
Shorten arm / leg reach

Cool-Down & Mobility  

Move slowly and stay relaxed. No stretch should feel painful -- only gentle tension:

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:

• 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 prepare your body for your next session.
  
  If short on time, complete the breathing reset and one lower-body stretch.
  
  
  

Weeks 3 – 4 Progression 

During weeks 3 - 4 increase workload slightly if movement feels comfortable.

What Changes

• Increase to 3 sets where appropriate
• Add 2 reps per exercise if form stays strong
• Slow the lowering phase (2 - 3 seconds)
  
  

Updated Guidelines

Dumbbell Row (Kneeling)

• 3 sets of 10 - 12 reps

Split Squat

• 3 sets of 8 - 10 reps each side

Dumbbell Lateral Raise

• 3 sets of 12 - 15 reps

Core / Balance

• 30–40 second holds
  
  OR
• 8–10 Bird Dog reps
  
  

Cool Down & Mobility

Continue using the same cool-down session as Weeks 1 – 2.

 

Foundation Guidance

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

These sessions are designed to build a strong foundation for continued progress within your training.

 

Need Help with an Exercise?

Videos are available for each movement via the Exercise Library.

You may choose to:

• Watch demonstrations before starting.
• Refer back to them during your session
• Stream or  cast to a larger screen for easier viewing.

Move at your own pace and focus on understanding each movement.