8-Week Foundations Program

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep - Linear Emphasis

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge x15 - Knee hug x5 each - Quad stretch w/reach x5 each - Inverted hamstring stretch x5 each - Backward lunge w/reach x5 each - Linear march x10-20 yards (Optional. Can be done in-place) - Linear skip (Optional. Can be done in-place) - 2-inch run, 2x5 seconds (Optional)

Non-countermovement Box Jump & Stick

2 x 5

Medicine Ball Tall Kneeling Rotational Throw

2 x 8

Goblet Squat to Box/Bench

2 x 8

Cable 1/2 Kneeling 1-arm Pull-down

2 x 8

Dumbbell 1-arm Incline Bench Press

2 x 8

Supine 1-leg Hip Lift w/Knee Hug

2 x 8

Cable Tall Kneeling Stability Lift

2 x 8

Front Plank

2 x 20

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps Week 4: 14 reps

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

Conditioning - Cardiac Output

- Choose any low intensity exercise as long as HR in correct range (jog, bike, rower, swim, jump rope, punching bag, etc) - Perform 30-90 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Chest Throw x20 - Side Throw x10 each - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, with as little rest as necessary between exercises. You can also wear a heart rate monitor and recover to ≤130 beats per minute before moving on to the next exercise. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Active Recovery

Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep - Multidirectional Emphasis

Dynamic stretches can be done for reps or moving for 10-20 yards - 1-leg glute bridge x10 each - Inverted hamstring stretch x5 each - Leg cradle x5 each - Lateral lunge x5 each - World's Greatest Stretch x3 each - Lateral march x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - 2-inch run - in and out x5 seconds each (Optional)

Lateral Hop to Low Box & Stick

2 x 3

Medicine Ball Tall Kneeling Chest Throw

2 x 10

Medial Hop to Low Box & Stick

2 x 3

Medicine Ball Tall Kneeling Overhead Throw

2 x 10

Sliding 1-leg RDL Reach

2 x 8

Hands Elevated Push-up

2 x 8

Tall Suspended Row

2 x 8

Bottom-up Split Squat

2 x 8

Cable Tall Kneeling Stability Chop

2 x 8

Side Plank

2 x 15

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps Week 4: 14 reps

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

Conditioning - Cardiac Output

- Choose any low intensity exercise as long as HR in correct range (jog, bike, rower, swim, jump rope, punching bag, etc) - Perform 30-90 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Chest Throw x20 - Side Throw x10 each - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, with as little rest as necessary between exercises. You can also wear a heart rate monitor and recover to ≤130 beats per minute before moving on to the next exercise. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Active Recovery

Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

Linear Hop to Low Box & Stick

2 x 5

Medicine Ball Tall Kneeling Parallel Rotational Throw

2 x 8

Kettlebell Sumo Deadlift

2 x 8

KB 1/2 Kneeling 1-arm Bottom-up Press

2 x 8

Dumbbell 1-arm Supported Row

2 x 8

Goblet Step-up

2 x 8

Cable Tall Kneeling Anti-rotation Hold

2 x 15

Front Plank

2 x 20

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps Week 4: 14 reps

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

Conditioning - Cardiac Output

- Choose any low intensity exercise as long as HR in correct range (jog, bike, rower, swim, jump rope, punching bag, etc) - Perform 30-90 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Chest Throw x20 - Side Throw x10 each - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, with as little rest as necessary between exercises. You can also wear a heart rate monitor and recover to ≤130 beats per minute before moving on to the next exercise. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Active Recovery

Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!