Home Foundations Part 1

Prevail Conditioning

Coaches
Peter Blumert and Kyle Cherry

Home Foundations Part 1 by Prevail Online Coaching.

At Prevail Conditioning Performance Center in Santa Barbara, CA, we have been guiding clients to results they never thought possible since 2009. We are excited to now offer this online platform and be able to provide our guidance to a healthy, resilient life to more people, starting with YOU.

Our "WHY" is to care for, support, and walk alongside our clients on their journey. We care deeply about doing the process right, no matter how long it takes.

With this program, 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 know strength training is important, but don't know where to begin, or how to most efficiently use your time. Going to the gym might either be too intimidating or time-consuming to you at this time.

We want to reduce the barrier to strength training, high-end coaching, and a healthier life. We aim to help you not just survive... but THRIVE.

We can't wait 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, warmups 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 (up to 30-50lbs.) // Bands (long with handles, or a loop band) // Sturdy Object ~18" high (bench, couch, chair) // Sturdy Object to hook band to (table leg)
Recommended
Lacrosse Ball or Foam Roll // Miniband
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

A

Warm Up Tutorial

1 x 1

B1

Jump Split NCM

2 x 5

B2

Plank Lateral

2 x 0:20

C1

*Hinge 2DB

3 x 6

C2

*Press 1Arm Bent Knee Floor DB

3 x 6

D1

*Squat Split 2DB/KB

3 x 6

D2

*Row 1/2Kneel Band

3 x 10

D3

Carry 2DB/KB

3 x 30

Tuesday
Day 2

A

Warm Up Tutorial

1 x 1

B1

Jump NCM

2 x 5

B2

Plank Front

2 x 0:30

C1

*Squat Goblet KB/DB

3 x 8

C2

*Row 1Arm Elbow on Knee DB

3 x 8

D1

*Bridge Shoulders Elevated DB

3 x 10

D2

*Push Up

3 x 6

D3

Pull Apart Supinated Band

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

Strength training isn't as complicated as many make it out to be. Let us show you how simple movements, consistency, and progression over time can change your life.

Get Home Foundations Part 1
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FAQs
Who is this for?
This program is for someone who either can't or doesn't want to go to a gym. You're new to strength training, coming off of a long layoff from training, or looking for the "minimal effective dose" of strength work to complement their other activities (for example, an avid cyclist, hiker, etc.)
Who isn't this for?
If you have access to a gym, we'd recommend our Gym Foundations Part 1 program. Someone looking for a more advanced program would be better off subscribing to our monthly updating Team THRIVE. This is also not for someone with major injuries who would be better suited with in-person supervision.
What if this seems like the right fit, but I want to train more days?
We love starting beginners with 2 days/wk. Done right, it's enough to see benefit for a while. We'd rather you start too small and be successful then try to do too much and feel like you failed. We recommend you get outside for off day activity! That being said, you can repeat a day if you wish.
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!
I don't have dumbbells. Why isn't there a band/bodyweight only option?
Bands/BW can be hard at first, but isn't enough to challenge you over time. Especially for lower body work, you'll need external load to get to a meaningful level of strength. Our whole goal is making strength training accessible, but if you don't have DBs, get some or to a gym instead. Trust us.
I have DBs, but not heavy enough for some patterns. What do I do?
Your best long term answer is similar to the answer above: get heavier dumbbells or get to a gym and switch to the Gym Foundations program. In the short term, you can do more reps to still make the set challenging.
How much does the program change over 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 James L.

34/Accountant/California

Verified Athlete

"I was a former athlete who lost my motivation for fitness. Father Time was an excuse I accepted. The home program renewed my confidence, my energy, my strength. The workouts are practical and rooted in science to get your body in shape no matter where you are on your health journey."

verified-athlete-avatar Hillary D.

47/Stay at Home Mom/Mississippi

Verified Athlete

"I have thoroughly enjoyed using the Prevail workout regimen at home. It is easy to use and efficient, so it fits my busy schedule. The strength focus has improved my core so much that my back pain has disappeared. I encourage anyone to try this program, no matter what fitness level you are at."

verified-athlete-avatar Jacob C.

23/Theater & Film Actor/California

Verified Athlete

"This is excellent! I've had trouble with workout motivation, but that's so much less of a problem for me now. The app and program make me feel accomplishment every little step of the way, every time I click a checkmark. I finally feel motivated, engaged, and proud of myself, which is amazing!"

verified-athlete-avatar Jordan W.

27/Wife, Mom, Admin Asst./California

Verified Athlete

"Prevail's home program is thoughtfully designed with beginners in mind! I loved the video demos and written cues, as well as the education in the newsletters. As a work from home mom, these workouts were short but powerful. I am energized, toned, and ready to take on whatever my days have for me."

Home Foundations Part 1