Build. Extract. Execute. Performance
Functional Fitness, Functional Training, Powerlifting, General Fitness, Power Sports , Strength & Conditioning, EnduranceLooking to start your fitness journey but unsure of how to begin? Beginner Foundational Strength is a program designed to help you build the movement patterns and core strength needed to get started on your journey. Whether you are looking to tone, get leaner & stronger, and more flexible. Beginner Foundational Strength is for you!
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 10:00
Prep
B
Activation Series 1c: March/YTW/Deadbugs
Perform 1-2 rounds for 10 Reps per exercise per side/(Plank = 30s hold) 1. Glute Bridge March Heels pulled in to butt/abs tight/weight on heels Push through heels and contract glutes/hamstrings Pause at the top of every rep 2. Prone Y-T-Ws Lower body and neck relaxed Thumbs up towards ceiling Reach hands/fingers out as wide as possible while pushing hands up to ceiling (retract shoulder blades) 3. Dead Bugs Keep lower back (lumbar) flat against the floor - Keep abs tight! Breathe in as you relax Breathe out forcefully as you extend out 4. Mini Band Lateral Walks: Band can go in order of difficulty either 2" above knee/2" below knee/ankles/forefoot Lead with heel/knee moving band with glutes Big step - little step
C1
Banded Air Squat - Hip Abduction
3 x 10
C2
QP Transverse Abdominus Crunch
3 x 10 @ 0:05
D1
Inverted Row
3 x 10
D2
MB Groin Squeeze (BPT Version)
3 x 0:30
Conditioning
E
METCON: FT: 21-15-9: KB SWING|HR PUSH UP
For Time (FT): 21-15-9 KB Swings (53/35#) HR Push Ups
F
Supine Stretch Series
1 x 5:00
A
Walk
1 x 20:00
B
Supine Stretch Series
1 x 5:00
A
Walk
1 x 10:00
Prep
B
Activation Circuit 3a: Mini-Bands/MB
Perform 1-3 Rounds for 10-20 Reps per Movement/Side (Deadbugs 5-10 reps/(Single Leg+Single Leg+Double Leg = 1 Rep) 1. Mini-Bands a. Hip Extension b. Hip Abduction c. Hip Flexion 2. MB Groin Squeeze 3. Static Bear Crawl -Core tight (Glutes/Quads/Abs/Shoulders) 4. Mini Band Hand Walks (With or W/O Bands)
C1
Deadlift Progression - KB/DB
3 x 8
C2
Seated Transverse Abs
3 x 10 @ 0:05
D1
Alternating DB Strict Press
3 x 10
D2
Mini Band Lateral Monster Walk
3 x 10
Conditioning
E
Core Circuit: 10 Minute EMOM - Plank/VUps
10 Minute EMOM (Every Minute On the Minute) Min 1: 45s Plank Scale: 30s Min 2: 15 V-Ups Scale: 10 V-Ups - 15 Ab Crunches ...Repeat for length of EMOM
F
Supine Stretch Series
1 x 5:00
A
Walk
1 x 20:00
B
Supine Stretch Series
1 x 5:00
A
Backwards Walk - Treadmill
1 x 10:00
Prep
B
Activation: Walkout/FG/Shoulder Tap
Perform 2-3 Rounds of 10-20 Reps/Movement/Side 1. Glute Bridge Walkout 2. Field Goal + Reach 3. Push Up Plank Shoulder Taps
C1
Lunges (Walking)
3 x 16
C2
Stability Ball: Hamstring Curl
3 x 10
D1
Stability Ball Chest Press (SA)
3 x 10
D2
Stability Ball Roll Outs
3 x 10
Conditioning
E
METCON: 15 MIN ROW CIRCUIT 30:30
15 MINUTE ROWER CIRCUIT: 30:30 (WORK:REST) 60-70% EFFORT
F
Supine Stretch Series
1 x 5:00
