Totem Foundational Program

Totem Training and Performance

Youth Sports, Multi-sport, Functional Fitness, Functional Training, Strength & Conditioning

Coaches

Gage Swartz DPT, CSCS, USAW, Tyler Boyd, PT, DPT, BRM, Liam Carlin MBA, CPT, CNC and SFC

Looking to begin your training journey? Our foundational program is designed to teach the foundational movements of barbell training as well as develop your fitness with a periodized strength program. This package will give you the tools to easily jump into any of our higher level programs

$100

Get Totem Foundational Program

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Squat Rack // Barbell // Plates // Dumbbells or Kettlebells // Adjustable Bench // Med Balls // Resistance Bands

Recommended

Reverse hyper // GHD // Box // Physioball // Hammer Row // Lat Pull Down // Landmine

Sample Week

Week 1 of 16-week program

Monday

Motor Control Day 1

Dead Bug

1 x 10

Captain Morgan Plank

1 x 5

Bird Dog

1 x 10

Goblet Squat

3 x 15

KB Deadlift Highpull

3 x 15

KB Swing

3 x 15

DB Bench Press

3 x 15

SA DB/KB Row

3 x 15

SA Punches

3 x 20

Wednesday

Motor control day 2

Dead Bug

1 x 10

Captain Morgan Plank

1 x 5

Bird Dog

1 x 10

Step-Ups

3 x 15

Lateral Lunge with Variations

3 x 15

Sideplank Clamshell

3 x 15

SA DB/KB overhead press

3 x 15

Lat Pulldown

3 x 15

Lifts and chops

3 x 15

Friday

Motor Control day 3

Dead Bug

1 x 10

Captain Morgan Plank

1 x 5

Bird Dog

1 x 10

Walking Lunges

3 x 15

SL RDL

3 x 15

Curtsy Squat

3 x 15

Push Ups

3 x 20

Half kneeling landmine press

3 x 15

Inverted Row

3 x 15

Coaches

More from Totem Training and Performance

Gage Swartz DPT, CSCS, USAW

Dr. Gage Swartz earned his bachelor's in Exercise Physiology and Doctorate of Physical Therapy from West Virginia University while having an athletic career in wrestling. Gage has also received his Certification in Orthopedic Manual Therapy, is a Certified Strength and Conditioning Specialist, has also obtained his USA Weightlifting credentials, and is certified in Functional Movement Screens.

Tyler Boyd, PT, DPT, BRM

Doctor of Physical Therapy. Westside Barbell Personal Training and Athletic Coaching certified, specializing in implementation of the Conjugate Method to improve strength and athletic performance. Certified in the Barbell Rehab Method, specializing in coaching and modifying barbell exercises for clients with pain.

Liam Carlin MBA, CPT, CNC, SFC

Liam Carlin received his Master’s from the Indiana University of Pennsylvania. As a life-long exercise enthusiast Liam is well versed in injury risk-reduction, balance and agility, metabolic conditioning and weight-loss, functional bodybuilding, and martial arts training. He is a Certified Personal Trainer, Certified Nutrition Coach, and Stretch and Flexibility Coach through NASM.

It all starts at the foundation.

Totem's foundational program is the perfect program to lay down the skills to easily jump into one of our more advanced programs. Become part of the Totem community today.

Get Totem Foundational Program