Strong At Home: Foundations is a 6-week program built to help you feel strong, confident, and capable — not just in your workouts, but in your everyday life. This isn’t about random circuits or crushing yourself with endless reps. It’s about moving with purpose, building functional strength and conditioning, and improving the way your body handles real-world tasks.
Each session is designed to progress you week by week, reinforcing everything you’ve learned in our Strong Parent Coaching Foundations Library while keeping things fresh and fun. We hit every major movement pattern, challenge your strength and endurance, and train your body to work as a unit — so you’re not just stronger in the gym, you’re stronger everywhere.
And there’s no guesswork. With our Home Gym Essentials Equipment List, you’ll have everything you need to train effectively at home, whether it’s dumbbells, bands, or just your own bodyweight. I designed this program to meet you where you’re at and help you move forward — confidently and pain-free.
A1
Bird Dog
3 x 0:45
A2
Prone T Hold
3 x 0:45
A3
Side Plank with Banded Clamshell (Dynamic)
3 x 0:30
B1
Glute Bridge
3 x 12
B2
Band Pull-Apart
3 x 12
B3
Air Squat
3 x 12
C1
Kettlebell Hinge
3 x 15
C2
Push Ups
3 x 10
D1
Jump Squat
20, 15, 10
D2
Burpee
15, 10, 5
D3
Front Plank on Elbows
3 x 0:45
E1
Box Pigeon Stretch
3 x 0:45
E2
Thoracic Extension on Foam Roller
1 x 0:45
A1
DeadBug
3 x 0:45
A2
Prone Y Hold
3 x 0:45
A3
Side Bridge
3 x 0:30
B1
Hip Thrust Band Around Knees
3 x 12
B2
Band Face Pull
3 x 12
B3
Body Weight Split Squat
3 x 10
C1
DB Reverse Lunge
3 x 10
C2
45 Degree Incline DB Row
3 x 12
D1
D-Ball Slam
20, 15, 10
D2
Bodyweight Step-Up
3 x 15
D3
Medicine Ball High Plank Roll
3 x 0:30
E1
Kneeling Hip Flexor Stretch
2 x 0:45
E2
Butterfly Stretch
2 x 0:45
A1
Bird Dog
3 x 0:45
A2
Prone T Hold
3 x 0:45
A3
Side Plank with Banded Clamshell (Dynamic)
3 x 0:30
B1
Glute Bridge
3 x 12
B2
Band Pull-Apart
3 x 12
B3
Air Squat
3 x 12
C1
Russian KB Swing
3 x 15
C2
Incline DB Bench Press (Single Arm)
3 x 10
D1
Med Ball Slam
20, 15, 10
D2
Close Grip Push Up Off Of DB
3 x 10
D3
Plank Jacks
3 x 0:45
E1
Box Pigeon Stretch
3 x 0:45
E2
Thoracic Extension on Foam Roller
1 x 0:45
A1
DeadBug
3 x 0:45
A2
Prone Y Hold
3 x 0:45
A3
Side Bridge
3 x 0:30
B1
Hip Thrust Band Around Knees
3 x 12
B2
Band Face Pull
3 x 12
B3
Walking Lunge - with Arms
3 x 10
C1
Single Leg RDL
3 x 10
C2
Bent Over DB Row
3 x 15
D1
Switching Split Squat Jumps
20, 16, 12
D2
Bodyweight Step-Up
3 x 15
D3
DB Renegade Row
3 x 6
E1
Kneeling Hip Flexor Stretch
2 x 0:45
E2
Butterfly Stretch
2 x 0:45
Hi! I’m Sam Moses — a husband, dad, and strength/conditioning coach with degrees in Exercise Science and Kinesiology. I’ve spent over 14 years helping parents build strength that actually supports their lives and families. Through effective, functional training and proven coaching systems, I help busy moms and dads move better, feel stronger, and stay consistent without burning out.