Download the PDF for full workout programs. Follow videos to learn the exercises and master form.

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Important Note:

Receipt of the program does not constitute a doctor/patient relationship with WellSport. This program is not aiming to treat any diagnosed condition or provide/supersede medical advise. You assume the risk that comes with starting an exercise program and understand that you should always be cleared by your health care provider before beginning an exercise regimen.

Foundations Intro
Foundations Workout 1
World’s Greatest Stretch

Bird Dog

Clam Shells

Flamingo on Wall

Exercise Group 1

Heel Raise

Plank to Plank Saw

Exercise Group 2
Deadbug Band on Feet

Hip Thruster

Star Taps

3 Position Plank Circuit

Foundations Workout 2
1/2 Kneeling Hip Flexor Stretch

Dynamic Quad Stretch

Plank to Plank Saw


Exercise Group 1
1/2 Kneeling Pallof Press

1/2 Kneeling Wall Press

Sidestepping with Band

Exercise Group 2
1/2 Kneeling Rotational Press

Split Squat

Goblet Squat

Plank Ups