Foundations- Full Program - 4 Phases (20 Weeks)

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 4 separate 3-week training blocks, you will have an opportunity to learn how to properly use all the equipment at your local gym while never having to "just wing it" again.

The program is designed to go at your own pace. While only 12 weeks in length, you will have access FOR LIFE! Ideally, you can extend each training cycle for as long as you feel you need to, until you are ready for something new!

The 3 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

$99
Get Foundations- Full Program - 4 Phases (20 Weeks)
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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, One Years Worth of Workouts
This "20 Week" program is designed to expose you to all the different equipment a conventional gym can offer. We recommend going through the program for 12 weeks straight as written and then utilizing each section of the program for extended periods of time throughout the year.
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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.
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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 Cardio Equipment // Conventional Gym Equipment
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Sample Week
Week 1 of 20-week program
Sunday
Rest and Recovery Block

A

Rest and Recovery

Monday
Foundation -Training Day 1A

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

Dead Bug

3 x 10

B2

DB Farmer's Walk

3 x 20

C

Seated Chest Press

3 x 12

D

SA DB Bench 3 Point Row

3 x 12

E

Cable Pull Through

3 x 10

F

SL DB Step-Up

3 x 8

G

Assault Bike - 30/30

6 x 30

Tuesday
Optional Cardio/Mobility - Beginner 1

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 20:00

C1

Feet Up Wall Sit

2 x 1:00

C2

Side Lying T-Spine Rotation - Across Chest

2 x 8

C3

Childs Pose

2 x 1:00

C4

1/2 Kneeling Hip Flexor Stretch

2 x 0:30

C5

Loose Hip Wipers

2 x 10

C6

Standing Calf Stretch

2 x 1:00

Wednesday
Foundation - Training Day 2A

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

Long Plank Hold

2 x 0:45

B2

Single Arm DB Farmer Walk

2 x 20

B3

Short Side Plank Hold

2 x 0:30

C

Lat Pull Down - Wide Grip

3 x 10

D

SL Foam Roller RDL

3 x 8

E

Cable Pec Fly - High

3 x 12

F

Seated Leg Extension

3 x 15

G

Rower

6 x 100

Thursday
Rest and Recovery Block

A

Rest and Recovery

Friday
Foundation - Training Day 3A

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 KB Hip Rock

2 x 8

B2

Active Leg Lower to Bolster

2 x 10

B3

Side Lying T-Spine Halos

2 x 6

C

KB Deadlift

3 x 8

D

1/2 Kneeling SA Cable High Row

3 x 10

E1

Standing DB Lateral Raise

3 x 12

E2

Seated Incline DB Bicep Curls

3 x 15

E3

Tricep Push Down

Saturday
Optional Cardio/Mobility - Beginner 1

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 20:00

C1

Feet Up Wall Sit

2 x 1:00

C2

Side Lying T-Spine Rotation - Across Chest

2 x 8

C3

Childs Pose

2 x 1:00

C4

1/2 Kneeling Hip Flexor Stretch

2 x 0:30

C5

Loose Hip Wipers

2 x 10

C6

Standing Calf Stretch

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 Foundations- Full Program - 4 Phases (20 Weeks)
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FAQs
How long do I have access to the program?
Although it is 20 weeks of workouts split into (4) 5 week blocks, you will have access for a lifetime!
What if I want something a little bit 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 if I miss a day or 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 for 1 on 1 coaching?
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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Foundations- Full Program - 4 Phases (20 Weeks)
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