Foundational Athlete - Phase 1
Ethos Performance Group
General Fitness, Mobility, Strength & Conditioning, Functional Fitness, Functional TrainingThis program is designed to help ANY human being move better. Whether you're getting off the couch, dealing with some hip pain when you're exercising, or looking for something that'll teach you the human movement basics, this program is for you.
Through my own experiences as a post surgical patient, college athlete, clinician, and performance coach - I've been able to use my knowledge to create this comprehensive movement program that will help you hammer away at the movement fundamentals - all while building lean muscle, losing fat, and developing a consistent routine to help you reach your movement goals.
Human movement is guided by certain principles that pertain to EVERY human being - whether you run a 4.6 40 yard dash, or your 1 rep max on bench is 85 pounds, the science is the same. I take you back to the very basics of being able to move well, doing it often enough, and with the right stimulus over time - you're going to look and feel like a completely different human being after the first 3 months of this program.
A1
Half Kneeling Hip Opener Lateral Weight Shift w/ Reach
2 x 6
A2
Supported Half Kneeling Thoracic Rotations
2 x 6
A3
Top Down Squat Progression
2 x 3
B1
Mid Range Squat Banded Clamshells
2 x 6
B2
Banded Side Steps
2 x 1 @ 10
C1
Heel Elevated Mid Range Goblet Squat w/ Pause
3 x 8
C2
Wall Assisted Heel Raise
3 x 8
D1
Bilateral Leg Press
3 x 8
D2
Mid Range RFESS Yielding Isometric
3 x 30
E1
Half Kneeling Pallof Press
3 x 8
E2
Single leg squat to box with mid range ISO hold
3 x 6
A
90/90 Pelvic Lifts
2 x 6
B
Knee Hug Rock Back to Toe Reach
2 x 1:00
C
Prone Press Up
2 x 6 @ 3
D
Scorpion Stretch
2 x 6
E
Cat/Camel
2 x 8
F
Half Kneeling Alternating Pelvic Tilt
2 x 6
G
Half Kneeling Hip Flexor Stretch w/ Lateral Bend
2 x 6
H
Half Kneeling Hip Flexor Stretch w/ Rotation
2 x 6
I
Heel Elevated Bridge with Alternating March
3 x 5
J
RFE Oscillating Split Squat
@ 20
K
Elevated Staggered Rhythm Drop Downs
3 x 30
L
Upright Bike Zone 2
1 x 20:00 @ 14
A1
Child's Pose
2 x 6
A2
Downward Dog
2 x 6
A3
Alternating Open Book
2 x 6
B
Quadruped Lift Off ISO Hold
C
Wall Reference High Plank Iso Hold
D1
Barbell Bench Press 3" Down 1" Pause
3 x 8
D2
Incline Push Up
E1
Wide Grip 1 1/2 Lat Pulldown
3 x 8
E2
Cable Face Pull
3 x 12
F1
Seated Alternating Overhead DB Press
3 x 8
F2
Cable Single Arm Low-High Row
3 x 10
A
90/90 Pelvic Lifts
2 x 6
B
Knee Hug Rock Back to Toe Reach
2 x 1:00
C
Prone Press Up
2 x 6 @ 3
D
Scorpion Stretch
2 x 6
E
Cat/Camel
2 x 8
F
Half Kneeling Alternating Pelvic Tilt
2 x 6
G
Half Kneeling Hip Flexor Stretch w/ Lateral Bend
2 x 6
H
Half Kneeling Hip Flexor Stretch w/ Rotation
2 x 6
I
Heel Elevated Bridge with Alternating March
3 x 5
J
RFE Oscillating Split Squat
@ 20
K
Elevated Staggered Rhythm Drop Downs
3 x 30
L
Upright Bike Zone 2
1 x 20:00 @ 14
A1
Wall Assisted Posterior Weight Shift
2 x 8
A2
Wall Reference Staggered RDL
2 x 6
A3
Shoulder Elevated Bridge Iso Hold
2 x 30
B1
Band Good-morning
2 x 8
B2
Banded Single Leg RDL
2 x 8
C1
Forefoot Elevated BB RDL
3 x 8
C2
Tall Kneeling Cable Pallof Press
3 x 6
D1
Assisted Single Leg RDL
3 x 8
D2
Modified Side Plank
3 x 20
E1
Dumbbell Lateral Lunge
3 x 8
E2
Wall Assisted Single Leg March Hold
3 x 20
Dr. Tim Swenson PT, DPT, OCS
Director of Sports Medicine - Ethos Performance Group, Doctor of Physical Therapy, Board Certified Orthopedic Clinical Specialist
Wayne Gray, CSCS
Director of Sports Performance - Ethos Performance Group
You can only show up for others when you show up for yourself first. I make it easy (relatively) to learn to love fitness, take care of your body, and improving your health so you can be the best version of yourself.
Get Foundational Athlete - Phase 1
