Core Foundations
25 min · Mat-based control and core strength
Mind — Body — Change
Hyphen Foundations.
Four complete movement classes and three shorter practices to help you build a routine that can flex with real life.
A flexible way to begin
Movement you can return to.
This four-week programme combines full-length guided classes with ten-minute options for days when time or energy is limited. You do not have to follow it perfectly. You only have to keep finding a way back.
4 full classes
Approximately 25 minutes each
3 short practices
Approximately 10 minutes each
Just a mat
No specialist equipment required
Inside the programme
Seven guided practices.
Full-Body Strength & Flow
25 min · Strength, mobility and controlled movement
Standing Strength & Mobility
25 min · A grounded whole-body flow
Restore & Mobilise
25 min · Gentler floor-based movement
Ten-Minute Energy
10 min · A short standing practice
Ten-Minute Core
10 min · Focused abdominal work
Ten-Minute Mobility
10 min · Spinal movement and rotation
Suggested rhythm
Four weeks, without rigid rules.
Week one
Core Foundations, with Ten-Minute Mobility as an optional second practice.
Week two
Standing Strength & Mobility, with Ten-Minute Core when time allows.
Week three
Full-Body Strength & Flow, with Ten-Minute Energy on a busier day.
Week four
Restore & Mobilise, then return to the short practice your body needs.
Please note: This programme offers general movement guidance and is not medical advice. Work within a comfortable range and consult an appropriate healthcare professional if you are unsure whether the programme is suitable for you.
Begin where you are
A small practice can still create change.
One payment gives you six months to return to all seven classes whenever they suit you.