# Foundation strength

Beginner strength program focused on building movement quality, consistency and baseline strength.

## STRENGTH A - FULL BODY

### Workout

- 3 × 9-12 Push-Up
- 3 × 8-12 Split Squat
- 3 × 10-30s Dead Hang
- 3 × 12-20 Glute Bridge
- 3 × 30-45s Plank


## STRENGTH B - FULL BODY

### Workout

- 3 × 8-12 Reverse Lunge
- 3 × 6-10 Scapular Pull-Up
- 3 × 6-10 Pike Push-Up
- 3 × 10-15 Glute Bridge (Single-Leg)
- 3 × 8-12 Dead Bug
- 3 × 0 Row - Other


## STRENGTH C - TO BE MADE


## MOBILITY

### Workout

- 1 × 10 Knee to wall 
- 2 × 30-45s Soleus Stretch
- 1 × 30-60s Deep Squat Hold
- 1 × 8-10 90/90 Hip Switch
- 2 × 20-30s Beging the back towel shoulder stretch