Tak Athletics

Functional Fitness, General 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
4 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 4 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!
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Sample Week
Week 1 of 4-week program
Sunday
Foundational Fitness 3

Prep

A

Quick Prep DS 7

1. In Out Steps 2 x 10 / side 2. Dynamic Sit and Reach 2 x 5 3. 3D Lunges 2 x 4 / side 4. 1/2 Kneeling Windmill Open / Wall - 2 x 5 / side 5. Seated Hamstring Stretch 2 x 5 / side

B1

Towel Reverse Lunge

3 x 10

B2

Low Walking Forward And Backward Lunges

3 x 5 @ 3

C1

Single Leg Deadlift Band

3 x 6

C2

Bodyweight Curtsy Lunge

3 x 10

C3

Tall Plank

3 x 1 @ 15

Conditioning

D

Bodyweight Finisher 1 - The Twilly

1 1/2 Body Weight Squats :20 In Out Steps :20 March On The Spot :20 Wall Push Ups :20 Low Alternating Skaters :20 Rest :20 5X Through = 10'

Tuesday
Foundational Fitness 3

Prep

A

Quick Prep DS 6

1. Monster walk forward and backward 2 x 5 / side 2. Dynamic 1/2 kneeling hip flexor stretch with side bend and rotation 2 x 5 / side 3. 1/2 kneeling windmill - closed 2 x 5 / side 4. Child's pose rocking 2 x 10 5. Single hip to one side 2 x 5 / side

B1

Band Resisted Zercher Squats

3 x 10

B2

Eccentric Only Push Up

3 x 5

C1

Side Lying Single Leg Bent Knee Hip Adduction

3 x 6

C2

Bent Over Single Arm Banded Row

3 x 8

C3

Band Pull-Apart

3 x 10

D

Walk

1 x 20:00

Thursday
Foundational Fitness 3

Prep

A

Quick Prep DS 5

1. Standing active hip flexion 2 x 5 / side 2. Squat to stand 2 x 5 3. Hip hinge thoracic rotation 2 x 5 4. Alternating lateral lunge with thoracic rotation 2 x 5 / side 5. Wall glute stretch 2 x 1 @ :30 / side

B1

Reverse Clam Shell

3 x 10

B2

Deadlift Band

3 x 8

B3

Bodyweight Hip Thrust

3 x 6 @ 2

B4

Front Plank Elbows Back

3 x 1 @ 20

C

Walk

1 x 20:00

Friday
Foundational Fitness 3

Prep

A

Quick Prep DS 4

1. Wall lateral march 2 x 10/side 2. Spiderman 2 x 5 / side 3. Crab walk - band above knees 2 x 5 / side 4. Pike with knee extension 2 x 5 / side 5. Groin drift 2 x 5 / side

B1

Front Foot Elevated Body Weight Lateral Lunge

3 x 8

B2

Towel Reverse Lunge

3 x 6

B3

Groin Drift

3 x 3

C1

Half Kneeling Windmill - Open / Wall

3 x 3

C2

Banded Chest Flys

3 x 10

D1

Diagonal Band Pull Apart

3 x 5

D2

Knees Bent Push Ups

3 x 8

E1

Hollow body hold

3 x 1 @ 15

E2

Eldoa - 2 feet up

3 x 8

E3

Torsion Plank

3 x 4

F

Walk

1 x 15:00

Foundational Fitness 3