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Strong-At-Home: Foundations

The Strong Parent Collective

General Fitness, Functional Fitness, Functional Training
Coach
Sam Moses, MS, BS, CSCS, CFSC

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.

$20
Get Strong-At-Home: Foundations
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Train Where Life Happens
Life doesn’t pause when you become a parent — and your workouts shouldn’t have to either. This program is built to meet you where you are: at home, between naps, after work, or whenever you can show up. No commute, no stress — just smart training that fits into your real routine.
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Minimal Gear, Maximum Impact
You don’t need a full gym to get real results. Our workouts are designed to deliver strength, mobility, and conditioning with just a few key tools. We’ll guide you through exactly what you need — keeping your setup simple, affordable, and effective so you get the most out of every session, right at home.
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Coaching Without Confusion
Skip the guesswork. This program is built by a coach with years of experience helping parents train smarter. Every session is purposeful, science-backed, and designed to meet you where you’re at.
Features
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Programming 4 days per week
4 progressive, time-efficient workouts each week to build strength, improve conditioning, and keep your training consistent at home.
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Strong Parent Coaching Foundations Video Library
Learn the movement principles and biomechanics that keep you strong, pain-free, and performing at your best with our SPCF video library.
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Delivered through TrainHeroic
Delivered through the user-friendly TrainHeroic app, making it simple to follow your workouts and track progress wherever you train.
Equipment
Required
Home Gym Essentials List // https://www.strongparentcollective.com/best-home-workout-equipme
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Sample Week
Week 1 of 6-week program
Sunday
Double Leg Stance (DLS) & Push

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

Monday
Single Leg Stance (SLS) & Pull

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

Wednesday
Double Leg Stance (DLS) & Push

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

Thursday
Single Leg Stance (SLS) & Pull

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

Coach
More from The Strong Parent Collective
coach-avatar Sam Moses, MS, BS, CSCS, CFSC

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.

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