Foundational Fitness 2
Tak Athletics
General Fitness, Functional FitnessWhether you are just starting your fitness journey, or took some time off and need to get back into it, minimal equipment workouts are the way to go.
Consistency is the key to gaining traction with any fitness lifestyle. These workouts can be performed with limited equipment anywhere and anytime, making it easier to stay on track!
The Foundational Fitness Program system is designed to be progressive, with each program building upon the previous one. As you get stronger, more mobile, and build more endurance, the next program will challenge you just a bit more.
Prep
A
Quick Prep Lower Body Modified 1
Hip Hinge 8x Shoulder C.A.R.S. in Half Kneel 3x/side In Out Steps 15x Sideways Leg Swings 10x/side Forward Leg Swings 10x/side
B1
Body Weight Split Squat
3 x 5
B2
Iso Hold Athletic Position
3 x 1 @ 5
C1
Side Lunge to Overhead Reach
3 x 5
C2
Calf Raise
3 x 10
D1
March on the Spot
2 x 1:00
D2
Air Squat
2 x 10
Prep
A
Quick prep DS 1
3D Lunges 2 x 3 rounds/side Leg Swings Forward 2 x 10/side Half Kneel Hip Flexor 2 x 5/side Hip Series Hips to One Side 2 x 5/side Cat Cow 2 x 5
B1
Bird Dog - Leg Only
3 x 3 @ 3
B2
Alternating Bridge March
3 x 3
B3
Dead Bug Wall Press
3 x 5
B4
Triangle front plank
3 x 1 @ 0:15
C
Walk
@ 15:00
A1
90/90 Pigeon
2 x 10
A2
Cossack Groin Rock
2 x 10
A3
Hamstring floss
2 x 10
A4
Kneeling Hip Flexor Stretch
2 x 5
A5
Yoga pike
2 x 5
B
Walk
1 x 20:00
Prep
A
Quick Prep DS 3
Squat with plate press 2 x 5 - use a book or a milk jug if you don't have a weight plate Reverse lunge with plate press 2 x 5 / side Lateral squat with plate press 2 x 5 / side Hamstring floss 2 x 5/side Alternating dead bug with iso pull down 2 x 5 / side
B
Walk
@ 20:00
A1
3D Lunges
2 x 2
A2
Standing Shoulder C.A.R.S.
2 x 2
B1
Towel Reverse Lunge
3 x 5
B2
Standing Towel Pull Apart Iso
3 x 3 @ 3
C1
Iso Bridge with Alternating Extension
3 x 8
C2
Push Ups Knees Bent
3 x 6
D1
Crunches - Arms at Ears
3 x 10
D2
Bicycles
3 x 12
D3
Half Wipers
3 x 4
Roger Takahashi
Roger has been at the forefront of strength and conditioning for the past 20 years. For almost 20 years, he served as a Director of Strength and Conditioning / Head Strength and Conditioning Coach in the National Hockey League. He has written several articles and given several talks regarding injury prevention as well as sports training, and has lectured at the university level.
