Foundation Series

Foundation Series

$108.00 / 70 days

Total Duration: 3:46:21

Videos: 3

Our Foundation Series is the perfect program for those who are wanting to improve their core stability, movement and body awareness, especially to recover from injury and/or during the rehabilitation phase and the good news is it can all be done in the comfort of your own home!

This is a progressive 8-week program where you will be equipped with the skills and knowledge to form the foundations of safe and effective exercise practice.

This course encompasses Pilates inspired general strengthening, core stability and mobility exercises, as well as balance and safe stretching. The skills you will learn during this series can then be integrated into your daily work and recreational pursuits for optimal performance.

You will also receive a written program to help guide your at home practice to supplement your weekly attendance.

Please note that a 1:1 Assessment Consultation with one of our physiotherapists is recommended before commencing this program and this can be completed online via our Telehealth platform and booked at

Please note: As with any exercise program, when completing the exercises depicted in our videos, you need to use common sense. To reduce and avoid injury, you will need to have an assessment with your physiotherapist before commencing this, or any exercise program, to ensure it's suitability to your needs and ability. By performing any fitness exercises, you are performing them at your own risk. 3D Physiotherapy & Pilates will not be responsible or liable for any injury or harm you sustain as a result of following our videos, programs or information shared on our website. This includes emails, videos and text. Thank you for your understanding and please don't hesitate to contact us if you require further information.

Foundation Series Introduction & Weeks 1-3

This video contains:

  • Introduction
  • Week 1 @ 24.52 minutes
  • One Leg Stretch Level 1
  • Hip Twist Level 1
  • Clam Level 1
  • Overhead Arms

  • Week 2 @ 41.29 minutes
  • One Leg Stretch Level 2
  • Side Kick
  • Head disassociation
  • Shoulder Bridge Level 1

  • Week 3 @ 1.05.40 minutes
  • One Leg hip swing
  • Abdominal preparation
  • Lower and Lift
  • Arm Openings

Foundation Series Weeks 4-7

This video contains:

  • Week 4
  • Swimming (modified in 4PK)
  • Double Leg Stretch Level 3
  • Clam Level Level 2
  • Hip twist Level 2
  • Squats

  • Week 5 @ 22.28 minutes
  • Imprinting
  • Hundreds
  • Swimming (in prone)
  • Hip Twist Level 3
  • Cat Stretch 

  • Week 6 @ 49.06 minutes
  • Side kick with bicycle
  • Leg pull in prone prep
  • Roll Up
  • Scissors Level 2 and 3
  • Lunges

  • Week 7 @ 1.07.27 minutes 
  • Saw
  • Double Leg Stretch Level 4
  • Clam Level 3
  • Shoulder Bridge Level 2

Foundation Series Week 8

Taster of Essentials class format

  • Designed and presented with no equipment
  • However, if available prompts of where to use equipment such as flexband and pilates ring