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THE HEALTHSPAN PROTOCOL BASELINE FOUNDATIONS PHASE 1

HEALTHSPAN PROTOCOL

Coach

THEODORE DAVIS

Baseline Foundations is not for complete beginners and it is not advanced athletic training

It is the bridge between general gym work and proper physical development

If you lift weights, take classes, play sport or stay active but feel like your training lacks structure, this block gives you the missing foundation: strength, aerobic fitness, mobility, power, movement quality, and measurable progress.

It is built for people who want to get stronger, improve body composition, lower their resting heart rate and build a body that supports long-term HEALTHSPAN — but who also need a plan that can fit around a demanding life

Baseline Foundations aim to leave you with a more strategic starting point. It is a capacity-driven approach to training: building movement efficiency, relative streangth and improved heart health

You will follow a high-low weekly structure: movement and aerobic work on lower-stress days, strength training on higher-stress days and flexible options at the weekend.

Across the block, you will explore your preferred squat or lunge pattern, build your horizontal press, practise hinge mechanics, introduce low-level athletic work and establish clean strength benchmarks that become your KPIs for future progress. The goal is not to crush yourself for five weeks

The goal is to build the physical and behavioural foundation that makes the next phase of training more effective

Baseline Foundations is for the person who is ready to move beyond random workouts, fitness classes and stop-start gym phases and start building a body that is strong, fit and capable for the long run

$20

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WHY CHOOSE THE HEALTHSPAN PROTOCOL

It gives health-conscious, capable adults a realistic and measurable way to build broad physical competence under the conflicting conditions modern life actually presents. We target the qualities that matter most early. We protect the weekly structure that keeps the work alive. The outcome — a body and mindset more capable, more reliable and, harder to knock off course

BUILT FOR YOUR EVERYDAY PERFORMANCE

Most health and fitness products quietly assume your best weeks. Good sleep. Low work stress. No disruptions. That version of life exists in short stretches, then disappears — and when it does, the programme usually goes with it. That is why so many capable adults keep ending up in stop-start cycles. The standout benefit of HEALTHSPAN PROTOCOL is its design. Built for the everyday professional

STRESS TESSED WITH REAL WORLD EXPERIENCE

Built on seven-plus years of 1:1 coaching, three at Third Space London, a year as a Nike Brand Ambassador. The realities are familiar — high work load, family stress, new-borns, broken sleep, travel, volatile readiness. The system is built around them, not in spite of them. Healthspan Tax. 2-Day Rule. Push, Protect, Regenerate. Each holds the cadence when life applies pressure.

MOVE THE LEVERS. THE PHYSIOLOGY FOLLOWS

Target the physical qualities that give the biggest returns for metabolic health, ageing and daily function — movement quality, relative strength, cardiovascular fitness. These are the levers that move your physiology. As they improve, the downstream effects always follow: better energy, better recovery, stronger body composition control, greater work capacity, better long-term health markers.

ACCESS THE FREE OPERATORS INTERFACE APP

The HEALTHSPAN PROTOCOL APP (Beta) lets you track strength and fitness standards, resting heart rate, blood markers and your weekly HEALTHSPAN TAX in one place. Build linked weeks through kill-streak tracking, make progress visible and turn health from random effort into gamified progress

Features

Programming 4 days per week

Built for capable adults who want broad physical competence, better health markers and a body that holds up under the demands of modern life

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Recommended

BARBELL, DUMBELLS, CABLES, BANDS, MACHINES

Sample Week

Week 1 of 5-week program

Sunday

REGENERATE 1

T-Spine Extension

1 x 8

SPINAL LATERAL FLEXION WITH ARM REACH

1 x 4

SIDELYING T-SPINE ROTATION

1 x 5

Serratus Activation - Wall Slide

1 x 8

Shoulder Cars

1 x 8

SHOULDER PERPETATIONS

Hamstring Stretch

1 x 20

HIP EXTERNAL ROTATION STRETCH WITH BAND

Quad Rockback

1 x 8

Side Lying HIP CARs

1 x 6

Curtsy Lunge to Hip Abduction

WALL PUSH HIP HINGE

1 x 8

ANKLE ROCKER - ANKLE MOBILITY

2 x 6

HIP FLOW

1 LEG RDL MED BALL DROPP CATCH

2 x 6

Assault Bike

3 x 4:00

Monday

Week 1 Day 2

CARDIO ZONE 1-2 (100-140bpm)

5 x 0:10

WALL SUPPORTED LIGHT POGO

2 x 8

DEEP TIER PLYO SQUAT W? MEDBALL

2 x 8

Seated Low Box Jump

2 x 4

ESTABLISH YOUR PREFERRED SPLIT SQUAT VARIATION

2 x 8

1-ARM DB ROW 3 POINS OF CONTACT

2 x 8

1/2 Kneel Cable Rotation

2 x 8

Lying Leg Curl

2 x 10

1/2 Kneel Overhead Press

BAND PULL APART

BICEP CURL (PICK FAVOURITE EXERCISE)

2 x 8

CABLE SIDE LATERAL RAISE

2 x 8

MJ CALF RAISE

2 x 6

Tuesday

Week 1 Day 3

Hanging Lat Stretch

Elephant Walk - Progression

BENCH T-SPINE EXTENSION

1/2 Kneeling T SPINE ROTATION

SHOULDER SWIMMERS

SPINAL COMPLEX

FROG STRETCH with PELVIC TILT PRACTICE

SIDE LYING HIP CAR

CURTSY LUNGE TO HIP ABDUCTION DEMO

HAMSTRING FLEXIBILITY - 1 LEG HINGE PRACTICE

HIP FLEXOR MOBILITY

Assault Bike

3 x 4:00

Wednesday

Week 1 Day 4

Assault Bike

5 x 0:10

1 ARM CABLE T-SPINE ROW

2 x 8

1 LEG OVERHEAD MEDBALL

2 x 8

MED BALL SIDE TO SIDE OVERHEAD SLAM

2 x 8

MED BALL ROTATIONAL SHOTPUT

2 x 4

BENCH PRESS

2 x 8

ISO GLUTE BRIDGE w/ TSPINE ROTATION

2 x 4

TALL KNEELING STRAIGHT ARM BANDED PULLDOWN

2 x 8

HIGH HIP HINGE (ROMANIAN DEADLIFT RDL)

2 x 8

CABLE FACE PULL

2 x 8

SHOULDER DISLOCATES

2 x 8

NEUTRAL GRIP PUSHDOWN

2 x 8

TRICEP PUSHDOWN

2 x 8

KNEE MOBILITY

2 x 4

Friday

Week 1 Day 6

Assault Bike

2 x 3:00

Assault Bike

4 x 0:20

Assault Bike

1 x 3:00

Coach

Customer Reviews

Overall Rating

THE HEALTHSPAN PROTOCOL BASELINE FOUNDATIONS PHASE 1

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