Gym Foundations Part 2

Prevail Conditioning

Coaches
Peter Blumert and Kyle Cherry

Gym Foundations Part 2 by Prevail Online Coaching.

Check out Gym Foundations Part 1 if you have not completed that program yet!

If you have, you know us, and know that our "WHY" is to care for, support, and walk alongside our clients on their journey.

And you know we're looking for people whose "WHY" is simple. You want the most out of life. You are busy with family, work, or other obligations, but still want to prioritize your health. You want to feel better, look better, and perform better.

You've gotten the ball rolling with Part 1 of this program, and feel ready for the next progression. Strength training is something you are now comfortable with! This program gets into more advanced movements and workload to keep you moving forward. Let's do it!

We're grateful to continue to have you in our community.

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Build Strength
You'll build functional strength, feel confident, and have the capacity to do whatever you want to do.
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Improve Body Composition
You'll build muscle, lose excess body fat, and have the body that reflects who you are: resilient and in control of your life.
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Move Better
Through improved mobility and the strength to support it, you'll move through your day with less aches and pains and feel better than you did a decade ago.
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 2 days per week
2 Full Body Strength focused programs to get the most benefit from your availability to train. Mobility, power, and conditioning are also included.
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Educational Content
A weekly newsletter aimed at educating our community on the pillars of health: exercise, nutrition, and stress management.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is out. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Adjustable Bench // Cable Machine // Barbell and Plates // Squat Rack
Recommended
Fan Bike or Other Cardio Equipment // Bands // Trap Bar // Physioball // Kettlebells // Lacrosse Ball or Foam Roll
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

A

Warm Up Tutorial

1 x 1

B1

Jump 90° Rotation NCM

2 x 3

B2

Body Saw Foam Roll

2 x 6

C1

*Squat 2KB/DB

4 x 6

C2

*Pulldown Pronated Seated

4 x 6

D1

Press 60° 2DB

3 x 12

D2

Ham Curl 2 Part PB

3 x 10

E

Fan Bike

5 x 0:15

Tuesday
Day 2

A

Warm Up Tutorial

1 x 1

B1

Bound Lateral

2 x 5

B2

Crawl SL Lateral

2 x 0:30

C1

*Hinge BB

4 x 6

C2

*Press 1Arm Offset 30° DB

4 x 6

D1

Row Prone 30° 2DB

3 x 12

D2

Squat Lateral Goblet DB/KB

3 x 10

E1

Push Up

3 x 15

E2

Row Neutral Seated Cable

3 x 15

Coaches
coach-avatar Peter Blumert

Peter's career includes competing for 2 years on the America’s Cup U.S. Bobsled team, coaching at the U.S. Olympic Training Center, and owning the premiere training facility in Santa Barbara for over a decade. Peter has worked successfully with everyone from beginners to Olympic medalists, and enjoys working with people who have passion, desire, and a will to succeed. MS, CSCS, PN2-NC, USAW L1

coach-avatar Kyle Cherry

Kyle has had a lifelong passion for health, movement, and performance. That led to a variety of sports, competitive powerlifting, working in a physical therapy clinic... but he found that his deepest passion lies in coaching: building the plan to improve all aspects of a client's health, and guiding them through the habit change to implement it. BS, CSCS, PN1-NC

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Build the life you deserve

With Part 1 behind you, the gym isn't such a foreign place anymore. You're stronger, looking better, feeling better. You can take this even further. Let's do it!

Get Gym Foundations Part 2
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FAQs
Who is this for?
This program is for someone coming off of our Gym Foundations Part 1 program, looking to bump things up a notch. The workout structure will be similar, but you'll see progressed movements and a greater work volume to keep you moving forward.
How do I know I'm ready for Part 2?
You might be better off repeating Part 1 if you were inconsistent, or felt overwhelmed by the new habit of strength training and like the idea of repeating the exact same program a second time through. That's totally ok! You'll still make progress as long as you appropriately challenge yourself.
What do I do after this program?
We offer a subscription to Team THRIVE, a monthly updating, more advanced 3 day version of this program. If you feel ready for the next step after this, that's the move!
How much communication will I get with the coach?
A lot! You'll hear from us via program overview videos, responses to questions left in session comments, one form feedback via video per week, and a weekly educational newsletter. We're here to support you!
How much does the program change over the course of the 12 weeks?
There are three 4 week phases that are structured to help you progress optimally over the course of the program.
The Proof
verified-athlete-avatar Keith C.

59/Retired, Hiking Enthusiast/California

Verified Athlete

"Prevail Conditioning's program has been fun and effective at improving my strength and stamina. I love the workouts, app, guidance, and feedback! I'm an active 59 yr old who's now more ready than ever to tackle the Grand Canyon Rim to Rim Challenge for the 3rd time!"

verified-athlete-avatar Maddie G.

22/Student & Admin Asst./California

Verified Athlete

"Prevail's program meets you where you are at. Video examples/written descriptions ensure proper technique. I've seen my progression through my load and volume of training, as well as feeling it and hearing it from other people! I highly recommend, no matter where you are on your fitness journey."

verified-athlete-avatar Cheryl H. & Marty L.

59/Married, State Admin & Teacher/CA

Verified Athlete

"So much about this works well for me - well thought out workouts, video tutorials, encouraging coaches. Challenging yet doable. I can really see a difference in just 3 months." -CH "I couldn't be happier. Strength, recovery, stability, and fitness all have improved. Go all in - it's worth it! -ML"

Gym Foundations Part 2