Louise Davies: Foundation Block 1 - Pillar Strength & Aerobic Base
Prepare To Perform
Foundation Block 1 – Pillar Strength & Aerobic Base 4-Week Repeating Cycle
This foundation phase establishes Louise’s structural strength, trunk control, and aerobic base using a consistent 5-day weekly template. The week shown represents the full structure of the block and is repeated for four weeks, with load and complexity progressed as tolerated.
The intent is to build capacity before intensity.
Day 1 – Lower Body Push + Pillar Control Squat patterning, unilateral strength, carries, and anterior core work. Emphasis is on controlled force production, frontal plane stability, and trunk stiffness under load.
Day 2 – Upper Push/Pull + Anti-Rotation Horizontal press and row patterns paired with tall- and half-kneeling anti-rotation work. Focus on scapular control, rotational stability, and coordinated upper-lower body force transfer.
Day 3 – Aerobic Capacity (Optional) Cyclical aerobic work performed at low to moderate intensity. Designed to improve base conditioning, recovery efficiency, and work tolerance without interfering with strength adaptations.
Day 4 – Isometric Force + Upper Pull Bias Long-duration split squat holds build tendon capacity and positional strength. Pulling volume supports posterior chain development and shoulder integrity while trunk integration reinforces control under tension.
Day 5 – Locomotion Strength + Pillar Integration Marching, carries, step-ups, and chop patterns integrate strength into upright movement. The objective is controlled load transfer through gait and dynamic stability patterns.
Across the four weeks, the structure remains constant to reinforce technical proficiency. Progression occurs via gradual load increases, extended isometric duration, improved tempo control, greater carry distance, or aerobic density adjustments.
This block prioritises quality over maximal effort. It develops joint position awareness, tendon tolerance, trunk stiffness, and aerobic efficiency—creating a durable base from which more advanced strength and power work can later be layered.
By the end of four weeks, Louise should demonstrate improved unilateral control, enhanced isometric tolerance, stronger pillar integration, and better aerobic resilience.
Prep
A
Movement Prep - Lower Body Push + Pillar Control
Watch the video's below if you don't know these movements. Movement Prep (8–10 min) 1️⃣. 90-90 Wall Breathing 4–5 slow breaths Ribs soften down, pelvis heavy 2️⃣. Quadruped Rock Back 2 × 6 Neutral spine, hips move without shape change 3️⃣. Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4️⃣ Split Squat ISO (Short Hold) 2 × 10–15s each side Tall torso, quiet back knee 5️⃣. Front Plank Shoulder Taps (Slow) 2 × 6 each side No trunk shift 6️⃣. Leg lowering (FMS) * Static hold of the position for 30 seconds, then * Dynamic movement of the "down leg" x 10 reps
B1
Goblet Squats
4 x 6
B2
Half kneeling cable chop
4 x 12
C1
DB Split Squat
3 x 6
C2
Suitcase Carry
3 x 30
D1
Band Resisted Front Plank Pull
20, 25, 30
D2
90-90 Wall Breathing
3 x 5
E
Leg Lowering (FMS)
3 x 10
Prep
A
Movement Prep - Upper Push / Pull + Anti-Rotation
Movement Prep — 8–10 min ESSENTIAL (May be condensed to ~5–6 min) 1. Supine Breathing with Reach – 4 breaths 2. Wall Posture Hold – 30–45 s 3. Scap Push-Ups – 2 × 6–8 4 .SA Band Row & Reach – 2 × 6 5. Tall-Kneeling Pallof Hold – 2 × 15–20 s/side
B1
DB Bench Press
4 x 6
B2
Tall kneeling Pallof Press
4 x 16
C1
1-Arm DB Row
3 x 8
C2
Half Kneeling Landmine Press
3 x 12
D1
Scap Push-Up
10, 9, 8
D2
Diaphragmatic breathing reset
2 x 6
Conditioning
A
Aerobic Capacity (Cyclical)
Choose one, or a mix of all 3 for the session duration: Bike Incline treadmill walk Rower (light) Intensity 4-5/10 - Comfortable but working. Nasal breathing possible Able to talk in full sentences Duration Week 1: 20–25 min Week 2: 25–30 min Week 3: 30–35 min Week 4: 30–40 min (cap) “Smooth, steady effort. You should finish feeling better than when you started.”
Conditioning
A
Movement Prep - Isometric Force + Upper Pull Bias
ESSENTIAL Crocodile Breathing – 4–5 breaths Core-activated Hip Flexor stretch – 2 × 5/side Split Squat Pulse → Hold – 3 pulses, then hold for 1 breath cycle. Repeat for the other side. Band Row ISO Hold – 2 × 10–15 s Side Plank (Short Lever) – 2 × 15–20 s/side Leg lowering (FMS) - 30 seconds in a static stretch, then 10 raises of the down leg.
B1
Isometric split squat hold
30, 25, 20
B2
Tall kneeling halo
3 x 12
C1
Lat Pulldown
8, 7, 6, 6
C2
DNS star plank with reach
D
Reach, roll and lift
3 x 8
Conditioning
A
Movement Prep - Locomotion Strength + Pillar Integration
Movement Prep — 8–10 min ESSENTIAL 1. Standing Breathing with Arm Swing – 4–5 breaths 2. Ankle Rock + Heel Raise – 2 × 6–8 3. Wall Marching Hold– 2 × 10 s/side 4. Low Step-Through Lunge – 2 × 4/side 5. Light Suitcase Carry – 2 × 15–20 m/side
B1
Goblet March
15, 20, 25
B2
KB Farmer's Walk
30, 25, 20, 20
C1
DB Step Up
3 x 12
C2
Glute bridge march on bench with band hold
3 x 8
D
Tall Kneeling Cable Chop
3 x 16
This block lays the structural and aerobic foundation for everything that follows. Master the positions, own the load, and repeat the week with intent. Progress is earned through quality, consistency, and controlled exposure—not speed.
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