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Functional Foundations

Sweat Your Best

Functional Fitness
Coach
Dave Duminuco, NASM

FUNCTION FOUNDATIONS is a 4 week program, including three days of resistance training, three days of cardio, and one day of rest every week. Intended for beginners or anyone who needs to work on foundations of strength training. After completing this program, you should feel more connected to your body and confident using seven basic movement patterns.

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Improved Strength
Develop the tools necessary to support foundational movements and activities of your daily routine.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Pull-Up Bar
Recommended
Foam Roller
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Foam Roll: Calves

1 x 1:00

A2

Foam Roll: Quads

1 x 1:00

A3

Foam Roll: Glutes

1 x 1:00

A4

Thread the Needle

2 x 3

A5

CatCow

1 x 10

A6

WGS

2 x 5

A7

Jumping Jack

1 x 1:00

B1

Goblets Squat

3 x 10

B2

Pull Up

3 x 6

B3

Romanian Deadlifts

3 x 10

B4

Plank Position Shoulder Taps

3 x 15

C1

Pushup

3 x 6

C2

BentOver Row

3 x 8

C3

Half Kneeling Over Head Press

3 x 8

C4

Dead Bugs

3 x 15

D1

Childs Pose

2 x 0:30

D2

Cobra Stretch

2 x 0:30

D3

Pigeon Pose

2 x 1:00

D4

Diaphragmatic Breathing

1 x 1:00

Monday
Cardio Conditioning

A

Jumping Jack

1 x 1:00

B

Cardio Conditioning

1 x 50:00

C1

Foam Roll Quads

1 x 1:00

C2

Foam Roll Glutes

1 x 1:00

C3

Foam Roll Hamstrings

1 x 1:00

C4

Foam Roll Calves

1 x 1:00

C5

Diaphragmatic Breathing

1 x 1:00

Tuesday
Week 1 Day 3

A1

Foam Roll: Calves

1 x 1:00

A2

Foam Roll: Quads

1 x 1:00

A3

Foam Roll: Glutes

1 x 1:00

A4

Thread the Needle

2 x 3

A5

CatCow

1 x 10

A6

WGS

2 x 5

A7

Jumping Jack

1 x 1:00

B1

Goblets Squat

3 x 10

B2

Pull Up

3 x 6

B3

Romanian Deadlifts

3 x 10

B4

Plank Position Shoulder Taps

3 x 15

C1

Pushup

3 x 6

C2

BentOver Row

3 x 8

C3

Half Kneeling Over Head Press

3 x 8

C4

Dead Bugs

3 x 15

D1

Childs Pose

2 x 0:30

D2

Cobra Stretch

2 x 0:30

D3

Pigeon Pose

2 x 1:00

D4

Diaphragmatic Breathing

1 x 1:00

Wednesday
Cardio Conditioning

A

Jumping Jack

1 x 1:00

B

Cardio Conditioning

1 x 50:00

C1

Foam Roll Quads

1 x 1:00

C2

Foam Roll Glutes

1 x 1:00

C3

Foam Roll Hamstrings

1 x 1:00

C4

Foam Roll Calves

1 x 1:00

C5

Diaphragmatic Breathing

1 x 1:00

Thursday
Week 1 Day 5

A1

Foam Roll: Calves

1 x 1:00

A2

Foam Roll: Quads

1 x 1:00

A3

Foam Roll: Glutes

1 x 1:00

A4

Thread the Needle

2 x 3

A5

CatCow

1 x 10

A6

WGS

2 x 5

A7

Jumping Jack

1 x 1:00

B1

Goblets Squat

3 x 10

B2

Pull Up

3 x 6

B3

Romanian Deadlifts

3 x 10

B4

Plank Position Shoulder Taps

3 x 15

C1

Pushup

3 x 6

C2

BentOver Row

3 x 8

C3

Half Kneeling Over Head Press

3 x 8

C4

Dead Bugs

3 x 15

D1

Childs Pose

2 x 0:30

D2

Cobra Stretch

2 x 0:30

D3

Pigeon Pose

2 x 1:00

D4

Diaphragmatic Breathing

1 x 1:00

Friday
Cardio Conditioning

A

Jumping Jack

1 x 1:00

B

Cardio Conditioning

1 x 50:00

C1

Foam Roll Quads

1 x 1:00

C2

Foam Roll Glutes

1 x 1:00

C3

Foam Roll Hamstrings

1 x 1:00

C4

Foam Roll Calves

1 x 1:00

C5

Diaphragmatic Breathing

1 x 1:00

Saturday
Week 2 Day 0

A

Rest Day

Coach
coach-avatar Dave Duminuco, NASM

Dave Duminuco, NASM, is a highly sought after strength and conditioning coach in New York City. With over 5 years in the fitness industry, now specialist in prenatal and postpartum fitness, he is committed to helping pregnant women (and everyone else needing a strong foundation) move better, feel stronger and exercise safely.

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Functional Foundations

Learn what you're made of and how to take control.

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FAQs
Who is this program designed for?
This program is designed for anyone looking to build a strong foundation in fitness.
Functional Foundations