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.
A1
foam roll lats
A2
Foam Roll T spine
1 x 0:30
A3
foam roll adductors
1 x 0:30
A4
Foam roll quads
1 x 0:30
A5
foam roll calves
1 x 0:30
A6
Foam roll hamstrings
1 x 0:30
A7
Foam roll glutes
1 x 0:30
A8
Foam roll pecs
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Worlds greatest stretch
1 x 3
B5
90/90 hip switch + reach
1 x 3
B6
Shoulder handcuffs
1 x 5
B7
Superman row
1 x 5
B8
Yoga push up
1 x 5
B9
Bird Dog
1 x 10
C
Tall kneeling med ball chest pass
3 x 8 @ 10 lb
D
Box jump + depth drop
3 x 3
E1
Front Squat
3 x 8
E2
Stability ball leg curl
3 x 12
F1
Single Leg RDL
3 x 8
F2
Modified side plank + abduction iso
3 x 0:15
G1
DB Bench Press
3 x 8
G2
Split stance 1 arm db row
3 x 8
H1
DB Bicep Curls
3 x 12
H2
DB Lateral Raise
3 x 15
I
Hollow hold + band pullover
3 x 0:30
J
Backward Sled Drag
4 x 20
A1
Foam roll pecs
A2
Foam roll glutes
1 x 0:30
A3
foam roll lats
A4
Foam Roll T spine
1 x 0:30
A5
foam roll adductors
1 x 0:30
A6
Foam roll quads
1 x 0:30
A7
foam roll calves
1 x 0:30
A8
Foam roll hamstrings
1 x 0:30
B1
Walking lunge with reach
1 x 5
B2
Single leg RDL + Reach
1 x 5
B3
Cossack Squat
1 x 5
B4
Worlds greatest stretch
1 x 3
B5
90/90 hip switch + reach
1 x 3
B6
Shoulder handcuffs
1 x 5
B7
Superman row
1 x 5
B8
Yoga push up
1 x 5
B9
Bird Dog
1 x 10
C
Med Ball Slam
3 x 8 @ 20 lb
D
Lateral bound and stick
3 x 5
E1
Barbell Hip Thrust
3 x 8
E2
Band TKE
3 x 12
F
DB Lunge iso hold
3 x 0:30
G1
1/2 kneeling landmine shoulder press
3 x 8
G2
Chin-Up
3 x 8
H1
Deficit push up
H2
TRX Row
3 x 12
I
Cable pallof press + trunk rotation
3 x 8
J
HIIT
5 x 0:15
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+.
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)