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Phase 1: Foundations (2 Days/Week)

In-Tension Training LLC

General Fitness

Coach

Roy Palmer

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 2 days a week program focuses on getting the best training you can in a timely manner too accommodates your schedule, whatever that might be.

$30

Get Phase 1: Foundations (2 Days/Week)

Foundation Focused

Trees that you see shooting into the air hundreds of feet high have a thick and expansive root system that keeps them anchored to the ground. Our focus is to provide you with a strong foundation so you can take on whatever training and life throw at you.

For All People and Backgrounds

Anyone can use this program, no matter if they have competitive training experience, are coming back from an injury, or are just starting their fitness journey.

Well-Rounded

Fitness is not one-dimensional, and we understand that here at In-Tension. Our Foundations programs focus on all the fitness elements that make up performance and wellness.

2 Days a Week

Taking time out of your day to workout can be a hard thing to do. We understand that and are proud to provide a foundations program that brings all the necessary features of a high level training program to you while also being flexible to your schedule. This only requires an hour out of your day 2 times a week to get the progress that you are looking for.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

Two comprehensive full body workouts each week will provide you with everything you need to be successful

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.

Equipment

Recommended

Barbell // Dumbell // Kettlebell // medballs // resistance bands // cable machine // turf or open area to move

Sample Week

Week 1 of 4-week program

Monday

Week 1 Day 2

foam roll lats

Foam Roll T spine

1 x 0:30

foam roll adductors

1 x 0:30

Foam roll quads

1 x 0:30

foam roll calves

1 x 0:30

Foam roll hamstrings

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll pecs

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Worlds greatest stretch

1 x 3

90/90 hip switch + reach

1 x 3

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Yoga push up

1 x 5

Bird Dog

1 x 10

Tall kneeling med ball chest pass

3 x 8 @ 10 lb

Box jump + depth drop

3 x 3

Front Squat

3 x 8

Stability ball leg curl

3 x 12

Single Leg RDL

3 x 8

Modified side plank + abduction iso

3 x 0:15

DB Bench Press

3 x 8

Split stance 1 arm db row

3 x 8

DB Bicep Curls

3 x 12

DB Lateral Raise

3 x 15

Hollow hold + band pullover

3 x 0:30

Backward Sled Drag

4 x 20

Thursday

Week 1 Day 5

Foam roll pecs

Foam roll glutes

1 x 0:30

foam roll lats

Foam Roll T spine

1 x 0:30

foam roll adductors

1 x 0:30

Foam roll quads

1 x 0:30

foam roll calves

1 x 0:30

Foam roll hamstrings

1 x 0:30

Walking lunge with reach

1 x 5

Single leg RDL + Reach

1 x 5

Cossack Squat

1 x 5

Worlds greatest stretch

1 x 3

90/90 hip switch + reach

1 x 3

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Yoga push up

1 x 5

Bird Dog

1 x 10

Med Ball Slam

3 x 8 @ 20 lb

Lateral bound and stick

3 x 5

Barbell Hip Thrust

3 x 8

Band TKE

3 x 12

DB Lunge iso hold

3 x 0:30

1/2 kneeling landmine shoulder press

3 x 8

Chin-Up

3 x 8

Deficit push up

TRX Row

3 x 12

Cable pallof press + trunk rotation

3 x 8

HIIT

5 x 0:15

Coach

More from In-Tension Training LLC

Roy Palmer

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+.

Build Your Foundation

The Grand Canyon was not created in a day. It was eroded from a stream to a earth slicing rivet over millions and millions of years. Great things come with time. First there was a single drop of water.

Get Phase 1: Foundations (2 Days/Week)

FAQs

Who is this program designed for?

This program is designed for those who are looking to start their fitness journey or get back into their fitness journey and also have a busy schedule to deal with.

How will I see and track my progress?

Within your program, you will be able to track progress over time as you complete this program. What we recommend is tracking the weights you lift and the time you run sprints so you can have a good understanding of your progress over time.

Why Is This Program So Inexpensive?

We believe the training should be affordable to all athletes who want to better themselves.

What Program Should Be Done Next?

After completing this program, you will be in a great position to tackle any and all of the other programs that are in our train heroic library. Recommend are our 12 week transformation along with any of our basketball programs and even our functional movement and athletic aesthetic program.

Is 2 training days a week truly enough for progress?

Yes our program is developed to give you the most foundational fitness progress that you could have while only having two days a week of training to account for. This is great for those who have busy schedules, but also want to see progress in the weight room and with their fitness.