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.

This resistance band workout targets all areas of the shoulders: rear delts, lateral delts, and front delts, finishing with an overhead press. It’s designed to build strength, control, and stability, especially useful for home workouts or as an accessory session in the gym.

This barbell leg session is all about building strength, stability, and muscle balance while keeping things simple and effective. You’ll hit your glutes, quads, hamstrings, and core, working through four key movements.