FOSTERPHYSIQUE
Free Beginner Resource

Workout
Library

The exact warm-ups, mobility drills, and compound lift breakdowns I give every beginner client. No fluff — just the fundamentals done right.

master the basics, master the body

Static Warm-Up1 min

Cat-Cow

Targets: Spine / Core
  1. 01Start on hands and knees, wrists under shoulders, knees under hips.
  2. 02Inhale: drop belly, lift chest and tailbone toward the ceiling (Cow).
  3. 03Exhale: round the spine, tuck chin and tailbone (Cat).
  4. 04Move slow, one full breath per rep. 8–10 reps.
Key Cues
  • Move from the spine, not the arms
  • Keep shoulders away from ears
Static Warm-Up1 min

Child's Pose to Cobra

Targets: Spine / Hips / Shoulders
  1. 01Sit hips back to heels, arms extended forward, forehead down.
  2. 02Glide chest forward and up between your hands into a low cobra.
  3. 03Press the tops of the feet into the floor, lengthen the lower back.
  4. 04Flow back to child's pose. 6–8 slow reps.
Static Warm-Up1 min/side

90/90 Hip Stretch

Targets: Hips / Glutes
  1. 01Sit with front leg bent 90° in front of you, back leg bent 90° to the side.
  2. 02Sit tall, drive both knees down toward the floor.
  3. 03Hinge chest forward over the front shin for a deeper stretch.
  4. 04Hold 30 sec, switch sides.
Key Cues
  • Keep chest proud
  • Don't let the front foot lift
Static Warm-Up30 sec/side

Doorway Pec Stretch

Targets: Chest / Front Delts
  1. 01Place forearm on a doorframe, elbow at shoulder height.
  2. 02Step the same-side foot forward and rotate chest away.
  3. 03Feel the stretch across the chest and front shoulder. Hold 30 sec.
Static Warm-Up45 sec/side

Couch Stretch

Targets: Hip Flexors / Quads
  1. 01Kneel with one shin vertical against a wall or couch.
  2. 02Plant the opposite foot in front, knee over ankle.
  3. 03Squeeze the back glute and tuck the pelvis — do not arch the low back.
  4. 04Hold 45 sec, switch sides.
Key Cues
  • Glute on, ribs down
  • Stand tall through the back hip
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