Home Foundations Part 2

Prevail Conditioning

Coaches
Peter Blumert and Kyle Cherry

Home Foundations Part 2 by Prevail Online Coaching.

Check out Home 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, 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

Bound Lateral

2 x 5

B2

Crawl SL Lateral

2 x 0:30

C1

*Squat Lateral Goblet DB/KB

3 x 6

C2

*Row 1Arm Elbow on Knee DB

3 x 8

D1

*Push Up

3 x 12

D2

Ham Curl 2 Part Towel Sliders

3 x 10

Tuesday
Day 2

A

Warm Up Tutorial

1 x 1

B1

Jump 90° Rotation NCM

2 x 3

B2

Plank Body Saw

2 x 0:30

C1

*Hinge 1Leg Ipsi DB/KB

3 x 6

C2

*Press 1Arm Bent Knee Floor DB

3 x 6

D1

*Squat 2KB/DB

3 x 15

D2

Row 1/2Kneel 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

With Part 1 behind you, strength training isn't so foreign anymore. You're stronger, looking better, feeling better. You can take this even further. Let's do it!

Get Home Foundations Part 2
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FAQs
Who is this for?
This program is for someone coming off of our Home 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?
You could repeat Part 1 and 2, with improved performance this time around. Or, you might feel comfortable in a gym setting now, and do our Gym Foundations programs or join the monthly updating Team THRIVE!
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!
After Part 1, I'm maxing out my DBs on some patterns. What do I do?
Your best long term answer: get heavier DBs 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 2