Foundation - 5 Week Block (1/4)

DB3 Fitness Systems

Functional Fitness
Coach
Chris Reed

The Foundations program by DB3 Fitness Systems is the perfect starting place for learning how to maximize your gym membership. With this 4 week training block, you will have an opportunity to learn the foundational movement patterns and get used to the equipment in your gym.

The program is designed to go at your own pace. While only 4 weeks in length, you will have access FOR LIFE! This is one of 4 separate phases in the DB3 Foundations family. If you are looking for more, try out the entire Foundations program or another phase!

The 3 weekly workout days should take roughly 45 minutes to complete. Outside of that, there are 2 mobility and conditioning days (optional) and 2 recovery days.

Let's maximize your membership and get you ready to take on the gym, every time you walk in the doors

$39
Get Foundation - 5 Week Block (1/4)
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Develop Skills For A Lifetime
-Learn how to use all the varying equipment in your gym while never being without a plan. No more wasting time at the gym. Get in, get to work, and get back to what truly matters. Use the Foundations plan to go from a beginner, to a seasoned veteran!
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One Payment, Endless Possibillities
This "4 Week" program is designed to expose you to all the different equipment a conventional gym can offer. We recommend purchasing another phase of the Foundations program once you finish to explore more exercise possibilities. This program has been proven to help people feel more comfortable in the gym, leading to more use and better results
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Access To The DB3 Team
We get it, learning new skills can come with a bunch of questions and we are here to help! Use the Train Heroic messaging app to connect with us and learn even more!
Features
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Access to the DB3 Team
When you need us, we are here. Chat with DB3 coaches via the Train Heroic Messenger
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Programming 5 days per week
3 days of strength training paired with 2 days of recovery and cardiovascular work. The perfect place to start!
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Videos by DB3 Coaches
Videos start as a quick reference while also breaking down specifics of the movements
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
The easiest app to use for consumers, and trust me, i've sampled them all.
Equipment
Required
Conventional Gym Equipment - Strength and Cardio
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Sample Week
Week 1 of 5-week program
Sunday
Rest and Recovery Block

A

Rest and Recovery

Monday
Foundation- Training Day 1B

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

Alternating Leg Lower + Floor Press

3 x 10

B2

ALT Quadruped Bird Dogs

3 x 8

C

DB Bench Press - DB3

12, 10, 8

D

Straight Arm Pulldown

3 x 12

E

Sandbag Glute Bridge

3 x 10

F

DB Goblet Box Squat

3 x 8

G

Stairs

5 x 2:00

Tuesday
Optional Cardio/Mobility - Beginner 2

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 25:00

C1

Active Leg Lower to Bolster

2 x 12

C2

Thoracic Extension on Foam Roller

2 x 30

C3

Childs Pose + QL Stretch

2 x 1:00

C4

1/2 Kneeling Hip TFL Stretch

2 x 0:30

C5

90 90 Hip Sit Holds

2 x 1:00

C6

Toe Touch - Toes Up

2 x 1:00

Wednesday
Foundation - Training Day 2B

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

Incline Mountain Climber

2 x 0:30

B2

Side Plank on Hands

2 x 30

B3

Standing Cable Pallof Press

2 x 10

C

Standing SA Cable Rear Fly

3 x 8

D

Single Leg Single Arm Band RDL

3 x 8

E

Incline DB Bench Press -DB3

3 x 12

F

SL Bodyweight Forward Lunge

3 x 12

G

Rower

5 x 200

Thursday
Rest and Recovery Block

A

Rest and Recovery

Friday
Foundation - Training Day 3B

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

1/2 Kneeling Closed T Spine Opener - Rainbow

2 x 8

B2

SL Hip Airplanes

2 x 6

B3

Lat Stretch on Bench

2 x 45

C

DB OH Strict Press

3 x 12

D

Alternating Goblet KB Lateral Lunge

3 x 10

E

Landmine Squat to Press

3 x 12

F1

TRX Bicep Curl

3 x 12

F2

TRX Tricep Press

3 x 12

Saturday
Optional Cardio/Mobility - Beginner 2

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 25:00

C1

Active Leg Lower to Bolster

2 x 12

C2

Thoracic Extension on Foam Roller

2 x 30

C3

Childs Pose + QL Stretch

2 x 1:00

C4

1/2 Kneeling Hip TFL Stretch

2 x 0:30

C5

90 90 Hip Sit Holds

2 x 1:00

C6

Toe Touch - Toes Up

2 x 1:00

Coach
More from DB3 Fitness Systems
coach-avatar Chris Reed

Chris is the founder of DB3 Fitness Systems and comes to you with 12 years of experience coaching athletes and people of all ages, backgrounds, and fitness levels. His background is in Kinesiology with a Masters Degree in Athletic Training offering him a unique look at how the body works together. His goal is to educate and empower, while developing resilient people built for life.

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Do More With Your Gym Membership

Learn about all your gym has to offer while creating skills and habits that lead to a life of health and prosperity

Get Foundation - 5 Week Block (1/4)
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FAQs
How long do I have access to the program?
A whole year! We do recommend switching it up with a different phase or one of DB3's other programs once you get bored.
What if I want something a little more difficult?
DB3 has two more programs designed for Intermediate and Advanced populations. If you find you want more, DB3 will offer a discount code to purchase either program. Just hit us up and we will work with you to find the plan you need.
What happens if I miss a week?
No big deal! You are able to move around your training to whatever suits you. The goal here is experience and education. Within the 365 days, you will be able to do each day as many times as you would like!
How are the videos set up?
Each exercise will have a custom DB3 Video. The video format is as follows: In the first 15 seconds, you will see a demonstration of the exercise. Following that, your DB3 Coach will do a deeper dive on the big points we want you to know for each exercise. Watch for as long as you need!
How do I work with a DB3 coach 1 on 1?
DB3 offers 1 on 1 coaching where we tailor your program specifically to you, your gym, your goals, and more. Head over to our website or message us in app to start the process!

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Foundation - 5 Week Block (1/4)
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