The Foundations Class

00:00 SCROLL 60:00

Phase 01 · Prepare

00:00 — 10:00 · 10 MIN

Warm-Up

Full-body flow · Head to toe

Gets the body warm and the joints moving.

Finger circles → wrists → elbows
Shoulder rolls → neck mobility
Spinal mobility, gentle twists
Walkout to plank
World's greatest stretch (both sides)
Downward dog ↔ cobra
Cat-cows × 8
Plank → scapular pulls
Walkouts into push-ups × 5

Phase 02 · Build

10:00 — 22:00 · 12 MIN

Mobility

Open every joint

Opens the joints so the body can move freely.

01Couch stretch (hip flexors)
02Deep squat hold + thoracic rotations
03Prone Y-T-W raises
04Shoulder dislocates
05Spinal twists — seated
06Spinal twists — lying
07Thoracic rotation (open book)
08Hip flexor stretch (kneeling)
09Cat-cow
10Child's pose
11Ankle rocks
1290/90 hip switches

22:00 — 30:00 · 8 MIN

Balance

Stability + control

Wakes up the small muscles that keep you steady.

01Single-leg stands (eyes open → closed)
02Lateral lunges
03Cossack squats
04Single-leg reaches & deadlifts
05Lunges with rotation

30:00 — 40:00 · 10 MIN

Strength

Build the foundation

The main work. Body is now warm, open, and switched on.

01Push-ups: wall → incline → knee → full
02Glute bridges + single-leg variation
03Hollow body holds
04Scapular push-ups
05Tempo squats (3 sec down)

Phase 03 · Skills · 15 min

SKILL 01 · 40:00 — 45:00

Turkish Get-Up

Strength · 5 min

01. Walk through each step, no load

02. Full get-up, bodyweight only

03. Slow tempo with hand reaching up

SKILL 02 · 45:00 — 50:00

Block Rotation

Balance · 5 min

01. Lying flat, block on foot — hold

02. Slow body rotation, block stays

03. Full 180° turn, no drop

SKILL 03 · 50:00 — 55:00

Tripod Headstand

Mobility · 5 min

01. Wall-supported hold

02. Knees on elbows (tripod)

03. Free-standing tripod

Phase 04 · Restore

55:00 — 60:00 · 5 MIN

Cool-Down

Full-body stretch

Keeps the range of motion you just earned.

01Downward dog (30 sec)
02Cobra opening (30 sec)
03Cat-cow flow
04Child's pose
05Lying spinal twists, both sides

TheFoundationsClass

Warm-Up

Mobility

Balance

Strength

Cool-Down

The
Foundations
Class