Intro Video to Foundation First Program

1 x 1

90s / Shin Boxes

1 x 30

Calf Raise to Dorsiflexion

2 x 10

Adductor Rollbacks

2 x 8

Glute Bridge March

2 x 10

Tension Squat - BW

3 x 5

Rhythm Jumps

4 x 5

Goblet Box Squat - KB or DB

3 x 8

Supported Single Leg RDL - Dumbbell

3 x 16

Front Foot Elevated Goblet Lunge - Kettlebell

3 x 16

Hinge Pull Through - Cable

3 x 12

Two Point Stance RDL Single Arm Row - Dumbbell

3 x 16

Farmers Carry

2 x 30

Walking WGS

2 x 10

Foot Elevated Single Leg Calf Raise - Kettlebell

3 x 20

Dorsiflexion Raise -BW

3 x 10

Low Frequency Skip

3 x 10

Low Frequency backwards Skip

3 x 10

Bear Crawl

1 x 15

Sprint

1 x 100

Bear Crawl

1 x 15

Thruster - Landmine

1 x 10

Biphasic Chest Stretch

2 x 10

High to Low Bent Over Lat Stretch - Band

2 x 10

Quadruped T-spine Rotation

2 x 10

Band Pull Apart

3 x 10

Chest Up and Over

3 x 10

Over Head Press - Dumbbell

3 x 10

Single Arm Rotational Throw - Medball

3 x 8

Floor Chest Press - Dumbbell

3 x 8

Landmine Half Kneeling Single Arm Shoulder Press - Barbell

3 x 16

Single Arm Bent Over Row Elbow Out - Landmine

3 x 16

Face Pull Apart - Band

3 x 12

Seated Incline Curl - Dumbbell

3 x 8

Rollback Triceps - Dumbbells

3 x 10

Back and Hip Mobility 6

2-3 sets Adductor Rollback Lateral Squat Rear Foot Elevated Airplane Row Lunge to T-spine Wall Hip Airplane

A Skip

3 x 10

Side Skip

3 x 10

50 yard tempo runs

6 sets of 50 yards. 30 Second rest, about 70% speed. Be smooth and relaxed.

Lunge Calf Raise

2 x 20

Quick Calf Raise

2 x 10

Hip Flexor Reach to Hamstring Reach

2 x 10

Dead Bug

3 x 10

Ws - Band

3 x 10

Scap Push Up

3 x 8

Deadlift - Kettlebell

3 x 5

Iso Sled Push

3 x 0:10

Deadlift - Hex Bar

3 x 8

Hands Elevated Pushups

3 x 10

Hip Thruster - Chain

3 x 12

Oscilitory Row - Band, Plate

3 x 10

Hammer Curl - Dumbbell

3 x 8

Front Plank

2 x 0:45