Build the Base. Unlock Your Potential.
Whether you're new to training or a seasoned athlete, the Foundations Training Program is designed to meet you where you are—and take you further. This comprehensive, body-focused program develops every key element of fitness: mobility, stability, strength, power, hypertrophy, and conditioning.
It’s the ultimate foundation builder—crafted to improve how you move, how you feel, and how you perform, in sport or in life. No matter your experience level, this program will challenge you appropriately and guide you toward well-rounded, sustainable progress.
Our 4 days a week program is our most effective and transformative program of the foundations series. Building a strong foundation takes hard work but provides you with the most upside for potential for all future training and health success.
A1
foam roll lats
A2
Foam Roll T spine
A3
Foam roll pecs
B1
Superman row
1 x 5
B2
Yoga push up
1 x 5
B3
Lying Handcuffs
1 x 5
B4
Side lying T spine
1 x 5
B5
Cat Cow
1 x 3
C1
Upside down bosu push up
2 x 8
C2
TRX Row + External Rotation
2 x 8
D
Hands elevated plyo push up
2 x 8
E1
DB Bench Press
3 x 10
E2
1-Arm DB Row
3 x 10
F1
Lat Pulldown
2 x 12
F2
DB Fly
2 x 12
G1
Incline DB bicep curl
2 x 12
G2
DB Tricep Extension
2 x 15
G3
DB Lateral Raise
2 x 15
H
Stability ball dead bug
3 x 6
A1
foam roll adductors
1 x 10
A2
foam roll calves
1 x 10
A3
Foam roll quads
1 x 10
A4
Foam Roll T spine
1 x 10
A5
Foam roll glutes
1 x 10
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Hip Airplane
1 x 3
B5
Worlds greatest stretch
1 x 3
B6
90/90 seqeunce
1 x 3
B7
Bird Dog
1 x 10
C
Box jump + depth drop
2 x 5
D1
Heels elevated goblet squat
3 x 10
D2
Stability ball leg curl
3 x 10
E
Split Squat
3 x 8
F1
Back Extension
3 x 15
F2
Calf Raise
3 x 15
G
Cardio
1 x 15:00
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
A7
foam roll lats
1 x 0:30
A8
Foam roll pecs
1 x 0:30
B
Cardio
1 x 30:00
A1
Foam Roll T spine
A2
foam roll lats
A3
Foam roll pecs
B1
Superman row
1 x 5
B2
Yoga push up
1 x 5
B3
Lying Handcuffs
1 x 5
B4
Side lying T spine
1 x 5
B5
Cat Cow
1 x 3
C1
Cuban Press
2 x 8
C2
DB Renegade Row
2 x 5
D
Med Ball Slam
2 x 8 @ 10 lb
E1
1/2 kneeling shoulder press
3 x 10
E2
Eccentric chin up
3 x 6
F1
Incline DB Bench Press
2 x 10
F2
Inverted Row
2 x 10
G1
Tricep Pushdown
2 x 15
G2
6 way shoulder raise
2 x 6
G3
Alternating DB Hammer Curl
2 x 10
H
Plank + reach
3 x 6
A1
Foam Roll T spine
1 x 10
A2
Foam roll glutes
1 x 10
A3
foam roll calves
1 x 10
A4
Foam roll quads
1 x 10
A5
foam roll adductors
1 x 10
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Hip Airplane
1 x 3
B5
Worlds greatest stretch
1 x 3
B6
90/90 seqeunce
1 x 3
B7
Bird Dog
1 x 10
C
SIngle leg box jump
2 x 3
D1
Barbell RDL
3 x 10
D2
Side Plank
3 x 0:30
E
Lying Leg Curl
3 x 10
F1
Single Leg Glute Bridge
3 x 10
F2
Seated calf raise
3 x 15
G
Cardio
5 x 0:15
A1
Foam Roll T spine
1 x 0:30
A2
Foam roll glutes
1 x 0:30
A3
Foam roll hamstrings
1 x 0:30
A4
foam roll calves
1 x 0:30
A5
Foam roll quads
1 x 0:30
A6
foam roll adductors
1 x 0:30
A7
foam roll lats
1 x 0:30
A8
Foam roll pecs
1 x 0:30
B
Cardio
1 x 30:00
Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.
It is hard to learn how to swim without jumping into the water first. Take that jump today and set yourself up for success.
Get Phase 1: Foundations (4 Days/Week)