Foundational Strength X Conditioning
Jason Brown Coaching
Functional Fitness, Functional TrainingFoundational Strength X Conditioning is a program designed to teach you how train the foundational movements patters (squat, hinge, lunge, push, pull, and carry) and improve your heart-health.
This program will set the stage for all things to come and will fast-track you to looking, feeling, and performing better!
Most beginner programs throw the kitchen sink at people - this program is NOT that! In fact, you may feel as if some of the sessions are 'easy' - this is by design and know that every aspect of this program was carefully designed and expertly crafted by Jason himself.
This program is someone with minimal experience but has a basic level of knowledge with movements like split squats, dumbbell bench presses, 1-arm rows, and glute hip thrusts.
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B1
Hamburger Squat
3 x 10
B2
Symmetrical Stance DB Row - neutral grip
3 x 10
C1
Single Arm DB Neutral Grip Bench Press
3 x 8
C2
Dumbbell Glute Hip Thrust
3 x 15
D1
Stir The Pot
3 x 0:15
D2
Double Leg Banded Hamstring Curls
3 x MAX
Recovery
E
Parasympathetic Breathing
10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Conditioning Warm-up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
B
Turkish Get-up
3 x 2
Conditioning
C
Circuit
10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog 60 seconds of Jumping Rope No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B1
DB Split Squat
3 x 10
B2
TRX Inverted Rows with Rotation
3 x 10
C1
Single Arm DB Press
3 x 8
C2
Supported Single Leg RDLs
3 x 8
D1
Banded Alphabet
3 x 1
D2
Banded Pushdowns
3 x MAX
Recovery
E
Parasympathetic Breathing
10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Conditioning Warm-up
A
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.
Conditioning
B
Circuit
10 Rounds of: 60 seconds of Air Bike, Rower, Ski Erg, or Light Jog 60 seconds of Crossbody Farmer Carries (moderate load) (30s each side) No rest between rounds. *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round).
Recovery
C
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale
Prep
A
Full Body Warm-up
1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.
B1
Goblet Box Squat
3 x 15
B2
Chest Supported DB Rows
3 x 15
C1
Alternating DB Floor Press
3 x 10
C2
DB RDLs with a pause
3 x 10
D1
Banded Plank Abs
3 x 15
D2
DB Hammer Curls
3 x 10
Recovery
E
Parasympathetic Breathing
10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Jason Brown
I’ve spent my entire 18+ year career training everyday athletes to become healthier, stronger, and better conditioned, using a method I’ve developed called Conjugate X Conditioning (CXC) & EVOLV Full Body Training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching.
If you're new to training, less is more and learning the foundational movement patterns (squat, hinge, lunge, push, pull, and carry) will not only set you up for long-term success but improve how you look & feel!
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