Foundation Block 1 - Pillar Strength & Aerobic Base

Movement Prep - Lower Body Push + Pillar Control

Watch the video's below if you don't know these movements. Movement Prep (8–10 min) 1️⃣. 90-90 Wall Breathing 4–5 slow breaths Ribs soften down, pelvis heavy 2️⃣. Quadruped Rock Back 2 × 6 Neutral spine, hips move without shape change 3️⃣. Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4️⃣ Split Squat ISO (Short Hold) 2 × 10–15s each side Tall torso, quiet back knee 5️⃣. Front Plank Shoulder Taps (Slow) 2 × 6 each side No trunk shift 6️⃣. Leg lowering (FMS) * Static hold of the position for 30 seconds, then * Dynamic movement of the "down leg" x 10 reps

Goblet Squats

4 x 6

Half-kneeling cable lift

4 x 12

Bulgarian Split squat

3 x 6

Suitcase Carry

3 x 30

Band Resisted Front Plank Pull

20, 25, 30

90-90 Wall Breathing

3 x 5

Leg Lowering (FMS)

3 x 10

Movement Prep - Upper Push / Pull + Anti-Rotation

Movement Prep — 8–10 min ESSENTIAL (May be condensed to ~5–6 min) 1. Supine Breathing with Reach – 4 breaths 2. Wall Posture Hold – 30–45 s 3. Scap Push-Ups – 2 × 6–8 4 .SA Band Row & Reach – 2 × 6 5. Tall-Kneeling Pallof Hold – 2 × 15–20 s/side

DB Bench Press

4 x 6

Tall kneeling Pallof Press

4 x 16

Chest-Supported DB Row

3 x 8

Half Kneeling Landmine Press

3 x 12

Scap Push-Up

10, 9, 8

Diaphragmatic breathing reset

2 x 6

Aerobic Capacity (Cyclical)

Choose one, or a mix of all 3 for the session duration: Bike Incline treadmill walk Rower (light) Intensity 4-5/10 - Comfortable but working. Nasal breathing possible Able to talk in full sentences Duration Week 1: 20–25 min Week 2: 25–30 min Week 3: 30–35 min Week 4: 30–40 min (cap) “Smooth, steady effort. You should finish feeling better than when you started.”

Movement Prep - Isometric Force + Upper Pull Bias

ESSENTIAL Crocodile Breathing – 4–5 breaths Core-activated Hip Flexor stretch – 2 × 5/side Split Squat Pulse → Hold – 3 pulses, then hold for 1 breath cycle. Repeat for the other side. Band Row ISO Hold – 2 × 10–15 s Side Plank (Short Lever) – 2 × 15–20 s/side Leg lowering (FMS) - 30 seconds in a static stretch, then 10 raises of the down leg.

Isometric split squat hold

30, 25, 20

Tall kneeling halo

3 x 12

Lat Pulldown

8, 7, 6, 6

DNS star plank with reach

Reach, roll and lift

3 x 8

Movement Prep - Locomotion Strength + Pillar Integration

Movement Prep — 8–10 min ESSENTIAL 1. Standing Breathing with Arm Swing – 4–5 breaths 2. Ankle Rock + Heel Raise – 2 × 6–8 3. Wall Marching Hold– 2 × 10 s/side 4. Low Step-Through Lunge – 2 × 4/side 5. Light Suitcase Carry – 2 × 15–20 m/side

Sled Push

25, 20, 15, 15

Goblet March

KB Farmer's Walk

30, 25, 20, 20

DB Step Up

3 x 12

Glute bridge march on bench with band hold

3 x 8

Tall Kneeling Cable Chop

3 x 16