Foundations 9
Foundations 9 is a 9-minute bodyweight workout made up of 9 simple movements that target the whole body. Each move lasts 1 minute, with no rest in between. You’ll build strength, mobility, balance, and control — all without equipment. This is a grounding daily practice to reconnect with your body, sharpen focus, and develop long-term consistency. No fluff, just movement that matters.
1 - Body Weight Squats
Stand with your feet shoulder-width apart, toes slightly turned out. Keep your chest lifted and back straight as you bend at the knees and hips, lowering your body like you're sitting into a chair. Go as low as your mobility allows, then push through your heels to return to standing. Keep the movement smooth and controlled—air squats build leg strength, core stability, and overall mobility.
2 - Walk out with press
Start standing tall, then hinge at the hips and walk your hands forward along the floor until you reach a strong press-up position. Keep your core engaged and lower your chest toward the ground in a controlled press-up. Push back up, then walk your hands back toward your feet and return to standing.
5 Push up with hand lift
Start in a strong plank position—body in a straight line, core engaged, and hands under shoulders. Lower your chest to the floor with control. At the bottom, briefly lift both hands off the ground, keeping your torso steady. Place hands back down and push up to the start. Focus on tension through your core and glutes to avoid sagging or arching. Adjust hand width or tempo to suit your level.
4 Alternating back stepping lunges
Step one foot back and lower your body until both knees are bent at roughly 90 degrees. Keep your chest lifted, core braced, and front knee stacked over the ankle. Push through your front heel to return to standing. Keep the movement smooth and controlled—avoid leaning forward or letting the front knee collapse in. Adjust depth and tempo to match your ability.
3 Bridge roll downs
Lie on your back with knees bent, feet flat, and arms by your sides. Press through your heels to slowly peel your spine off the floor one vertebra at a time until your hips are lifted. At the top, squeeze your glutes, then roll back down with control—think of melting your spine into the floor segment by segment. Keep your breath steady and core engaged throughout. Move slowly to feel each part of your back release.
8 - C-Roll (Slow Sit-Up)
Sit tall with knees bent, feet flat, and arms reaching forward. Slowly roll down one vertebra at a time, drawing your belly in and curving your spine like a ‘C’ shape. Once your back touches the floor, pause, then peel yourself back up with control—avoid using momentum. Keep your chin slightly tucked and movements slow and steady. Focus on deep core engagement and spine articulation throughout.
7 Golfers lift
Stand tall with feet hip-width apart. Shift your weight onto one leg and hinge forward from the hips, extending the opposite leg straight behind you for balance. Keep your back flat and core engaged as you reach both hands (or one hand) towards the floor. Drive through your standing heel to return to upright. Move slowly with control—this is a balance, strength, and mobility drill in one. Keep your hips square throughout the movement.
6 Back raise
Lie face down with arms by your sides or fingertips lightly behind your ears. Engage your glutes and lift your chest slightly off the ground, keeping your neck long and eyes down. Pause at the top, then lower with control. Focus on squeezing your shoulder blades and using your lower back, not pushing through your hands or feet. Keep the movement small and steady—less is more here.
9 - Shoulder squeezes
Sit or stand tall with arms relaxed by your sides. Gently squeeze your shoulder blades together, as if pinching a pencil between them, then release. Keep shoulders down away from ears and avoid arching the lower back. Focus on control and posture—aim for smooth, steady reps.