FOUNDATIONAL STRENGTH
JNixFit
The FOUNDATIONAL STRENGTH program is a 12-week comprehensive strength routine designed to rebuild your athletic foundation, enhance functional movement quality, and develop real-world strength.
Focuses on foundational compound lifts (such as squats, deadlifts, and overhead presses) integrated with functional accessory work, multi-planar movements, and rotational core stability.
Built around an athletic, joint-friendly progression model that prioritizes movement quality, sustainable routines, and progressive overload without burnout. Whether you're a busy mom or dad, a traveling professional, or just someone who wants to look and feel their strongest, this program is there to help you create healthy, sustainable habits, while creating a stronger, leaner and more athletic physique!
A1
Goblet Squat
3 x 12
A2
Wall Sit
1 x 1:00
B1
DB Deadlift
3 x 10
B2
Glute Bridge
3 x 15
C1
DB B-stance SL RDL
3 x 8
C2
DB SL Hip Thrust
3 x 15
A1
DB Thruster
3 x 10
A2
Lying Leg Raise
3 x 15
B1
DB SA Ground to O/H Press
3 x 8
B2
Plank Up Downs
3 x 10
C1
DB SA Bent Over Row (Staggered Stance)
3 x 10
C2
Hand Release Push-Up
3 x 10
A1
DB Shoulder Press
3 x 10
A2
DB Lateral Raise
3 x 10
B1
Standing DB Upright Row
3 x 10
B2
DB Standing Around the Worlds (ATW)
3 x 10
C
DB Bicep Curls
3 x 10
D
DB O/H Tricep Ext
3 x 10
Josie Nixon
With over 10 years of experience in multiple training facilities, including Arena Fitness & Performance, Titus Sports Performance Center, and Orangetheory Fitness, I’ve had the privilege of witnessing a wide range of fitness levels. I'm here to help you reach the strongest, most powerful version of yourself through my training approach.
