top of page


Updated: Oct 29, 2022

A Preliminary Step towards your physical goals. It can be paired well with any of the mobility routines.

“Foundations” is a collection of core movements. By improving these you experience increased mobility, strength and feel less pain. Because you are moving through a greater range of motion, your body also burns calories faster. This all has a youthening effect on the body.

The routines are short and can be done multiple times daily if needed. Alternatively, it also helps to break up the volume throughout the day. Ask us about this, if micro-dosing is of interest to you.

The routines are broken up into separate days. These can be combined or done individually to address the problem or weak areas. The days can be done multiple times per week to speed up adaptation.

NOTE: Send us form clips of all the exercises that call for it. Once your form is approved, you no longer need to send clips until you would like to verify a standard.

Lastly, we care about your progress and results, please keep us updated on how you are doing, and reach out with any questions, we answer each and every one!


Watch this video before starting

Foundations Level 1

Day 1 - Knee and Ankles - Strength through Length

A1) Heel/Toe Walk - 20 meters/each

A2) Toe Typing - 3x20

B) Backpedalling - 300 meters (3 mins for “Deadmill”)

C1) Reverse Step Up - 3x20/leg

C2) STL Calf Raise - 3x8-12/leg

D) VMO Pulse - x50 (in as little sets as possible)

D1) Hip Flexion - 3x10/leg

If you don't have a cable machine, use a variation Using a Band or the Hanging L-Sit Progression

Day 2 - Posterior Chain - Strength through Length

A1) 90 90 Progression - 3x45 seconds per side/leg

A2) SL RDL - 3x10/leg

C1) Nordic - 3x8-10 *Start by just working on the eccentric phase (lowering) and help yourself up using your arms*

C2) Couch Stretch - 3x45 sec

D1) Seated Goodmorning - 3x10-12

D2) Jefferson Curl - 3x10

Day 3 - Upper Body Strength through Length

A) Crawl - 1 min (can be broken up) See how far you can go!

B) YTAW Movements - 3x10/movement

C1) Push Up Progression - 3x8-12

C2) Row - 3x10-12

D) Hang progression - 3x30-60 seconds

Day 4 - Cardiovascular Training/Mobility

Cardiovascular Training

Backpedalling- 200-400 meters (3 mins for “deadmill”)

*Swimming or Skiing is also ideal as they are not taxing on the body*

Running is okay, but the balance between running and a “Reverse Sled Variation” is better for health*

Mobility (1-3 times through)

This can be done after any of the other workouts in this program*

Plantar Fascia/Shin - 45 seconds/each

Couch Stretch - 45 seconds/leg

Couch Stretch Hip - 45 seconds/leg

90/90 - 45 seconds/each

Seated Pancake - 45 seconds

Butchers Block - 45 seconds

Cross Bench Pullover - 45 seconds

Open Book - 45 seconds

Thank you for reading! If you would like to join the "Foundations" Program simply request it on our App!


114 views0 comments


bottom of page