Austin Blake

Strength & Conditioning
Coach
Austin Blake

FOUNDATION is an 8-week program built to restore mobility, tendon health, and strengthen muscles where it matters. You will move better, lift better, and rebuild resilient hips, knees, and ankles that perform and feel stronger every week.

FOUNDATION bridges the gap between mobility work and strength training.
Over 8 weeks, you will improve joint function, tendon capacity, and movement control using science-backed progressions inspired by performance rehab systems.

Each session blends:

Prep & Activation: Breathing, foot mechanics, and joint positioning

Tendon & Mobility Work: Isometric and eccentric loading for healthy joints

Strength Integration: Unilateral lifts for stability and strength

Accessory & Stability: Targeted drills for hips, knees, and ankles

Who it's for:

Lifters who feel stiff, achy, or limited in movement

Athletes returning from lower-body issues

Anyone wanting stronger, healthier joints and better movement mechanics

Features
1 sessions per week
Must use App app to view and log training
Program Training
$15
Get Foundation: Lower Body Rebuild
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Move Better
You will work each day to improve mobility and control in the hips, knees, and ankles. We will focus on reducing stiffness and joint pain with structured movement prep and strategic progressions week to week.
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Build Stronger, More Resilient Tendons
Using isometrics helps strengthen the collagen fibers that make your tendons more resilient and elastic. They also improve blood flow and nutrient delivery, both of which are essential for tendon health. Loading your tendons this way can reduce sensitivity to chronic pain and promote long-term recovery.
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Develop Real Strength
Progress from controlled isometrics to dynamic strength and stability. Challenge the right muscles in the positions you are avoiding.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 workouts per week that you can add as a warm up to your current exercise routine and an additional accessory to strengthen key muscle groups.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Phase 1: W1/D1

A

90/90 Bridge

3 x 6

B

Wall Hip Lock

3 x 8

C

Wall Sit

2 x 2:00

D

Heels Elevated Goblet Squat

3 x 8

Tuesday
Phase 1: W1/D3

A

Foam Roll Hamstring ISO

3 x 20

B

Toe Off Hip Flexor Stretch

3 x 30

C

Wall Sit

2 x 2:00

D

Single Leg Hip Thrust

3 x 10

Thursday
Phase 1: W1/D5

A

Lateral Pelvic Shift with Reach

3 x 30

B

Supported Hip Airplane

3 x 30

C

Wall Sit

2 x 2:00

D

Seated Calf Raise

3 x 12

Coach
More from Austin Blake
coach-avatar Austin Blake

FAQs
Do I need to be pain-free to start this program?
No — FOUNDATION is designed to help you move and feel better, even if you currently deal with tightness or mild joint pain. All movements are scalable, and the focus is on control, tempo, and quality. If you're above a 3/10 on the pain scale, repeat the week over before progressing.
Can I run this alongside my normal training?
Yes. It works perfectly as a supplemental program 2–3 days per week. You can use it on rest days or before your regular lifting sessions as your warm-up and accessory work.
Is this for beginners or advanced lifters?
Both can get a lot of value out this. Beginners will learn proper mechanics and control, while advanced lifters will improve movement quality, tendon health, and joint longevity.
How long are the sessions?
Plan to spend 20-30 minutes for each session
What happens after the 8 weeks?
You’ll have a stronger, more mobile foundation for heavier strength or athletic training. You can repeat the program with added load, or transition into your next phase, like Forge 4 or your normal strength plan — with better movement and stability.

More from Austin Blake

teams
Foundation: Lower Body Rebuild
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