Foundational Fitness 2

Tak Athletics

General Fitness, Functional Fitness
Coach
Roger Takahashi

Whether 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.

Features
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Programming 5 days per week
Minimal equipment strength, mobility, and conditioning that's designed for beginners or those just returning to fitness from an extended break.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. All programming is done through an app!
Equipment
Required
Towel
Recommended
Bike // Treadmill // Weight plate 2.5 - 10 pounds // Band
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Sample Week
Week 1 of 4-week program
Sunday
Foundational Fitness - Program 2

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

Monday
H Moms Foundational Program Home 3 - Day 2

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

Tuesday
Foundational Fitness - Program 2

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

Thursday
Foundational Fitness - Program 2

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

Friday
Foundational Fitness - Program 2

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

Coach
coach-avatar 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.

Foundational Fitness 2