Foundations
Kineo Performance Coaching
The foundation for your training journey. Progress through 6 weeks of full body lifts to build strength and confidence in the gym. Stop saving random online videos or throwing random exercises at a wall to see what sticks. Designed by an Exercise Science grad and Certified Personal Trainer, you can feel confidence and clarity around your training journey.
And don't worry! Your clarity doesn't have to end after the program does. You can repeat this program as many times as you'd like (heyyyy lifetime access :)) or you can progress even further with Foundations 2.0.
Conditioning
A
Full Body 1
2 ROUNDS - YTW x3 - Support chest and torso on a yoga ball. Thumbs up for the Y and T, while keeping scaps depressed (think tucked into back pocket). Own your range, don't compensate by shrugging your shoulders. Then palms face down for the W. Lift elbows and hands and squeeze scaps. - Bird Dog (arms only) x10 - Start in quadruped position. Tuck toes and press the floor away, maintain that stability all the way through. Slowly extend one arm out in front, do not let shoulders, hips, torso rock side to side. Bring arm back down. Repeat alternating sides. Slow and controlled - SL Mini Squat x4 - Perform barefoot, ideally. Standing on one foot, press big toe, little toe, and heel into the ground, then slowly squat down a few inches. Come back up. Reset. Repeat on each side
B1
Plate Reaching Squat
2 x 8
B2
Half Kneeling Cable Row
2 x 8
C1
Glute Bridge
2 x 8
C2
Incline DB Bench Press
2 x 8
Prep
A
Full Body 4
2 ROUNDS - Band Pull Aparts x8 - Keep shoulders relaxed, down from ears. Arms reach straight out to the sides - Plank to Downward Dog x6 - Stay strong through shoulders to push the floor away. Ears between biceps in downward dog. Bend the knees if needed and reach hips up towards the sky - Glute Bridge x10 - Drive heels into the ground and lift hips up high. Hold top position for 1-2 seconds then slowly lower back down
B1
Body Weight Split Squat
2 x 5
B2
Lat Pulldown
2 x 8
C1
Eccentric Slider Hamstring Curl
2 x 8
C2
DB Bench Press
2 x 8
Conditioning
A
Full Body 5
2 ROUNDS - Plank Walkouts x5 - pushup from video optional. Don't let hips rock side to side, keep them stable - Half Kneeling Windmill x4/side - Reach hand or elbow to the ground depending on ROM. Use glutes & core to come back upright - Single Leg Mini Squats x6/side - Press into the outside edge of the foot, keeping the ball of the foot connected to the ground
B1
Bodyweight Step-Up
2 x 5
B2
Seated Row
2 x 8
C1
Wall Tap Hip Hinge
2 x 8
C2
Negative Pushup
2 x 5
Bri Bradshaw
Bri is an Exercise Science grad, Certified Personal Trainer, and masters student who freakin loves movement and helping others love it too.