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Foundational Fitness 4

Tak Athletics

Functional Fitness, General Fitness
Coach
Tak Athletics

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
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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. The whole program is pushed through the app!
Equipment
Required
Band // Towel
Recommended
Mini loop band // Medicine Ball
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Sample Week
Week 1 of 4-week program
Sunday
Foundational Fitness 4

Prep

A

Quick Prep DS 10

Ankle C.A.R.S.10x/direction Quadruped T-Spine 10x/side Half Kneel Hip Flexor Hands on Wall 5x/side Dead Bug Hands Wall Press10x Bridge 10x Spiderman 5x/side

B1

World's greatest to pigeon

2 x 2

B2

Single Leg Deadlift Band

3 x 6

C1

Kang Squat

3 x 6

C2

Deadlift Band

3 x 6

C3

Sissy Wall Sit

3 x 3 @ 3

D1

Side Lunge to Overhead Reach

3 x 3

D2

Towel Lateral Lunge

3 x 6

D3

Skater Hop with Med Ball to Stick

3 x 3

E

Walk

1 x 10:00

Monday
Foundational Fitness 4

Prep

A

Quick Prep DS 13

Cook Squat x 3 World's Greatest x3 / side Collapsed Quadruped Hip Extension x4 / side Fire Hydrant 6x /side Alternating Bridge March 4x / side

B1

Bent Over Single Arm Banded Row

3 x 8

B2

Bent Over Band Pull Apart

3 x 8

B3

Banded Chop Low To High

3 x 8

C1

Eccentric Only Push Up

3 x 4 @ 3

C2

Banded Upright Row

3 x 8

C3

Tall Kneeling Pallof Press

3 x 5

D1

Hollow body hold

3 x 1 @ 10

D2

single leg body rock

3 x 6

D3

Eldoa - glute up

3 x 8

E

Walk

@ 20:00

Wednesday
Foundational Fitness 4

A1

Child's Pose Rocking

2 x 6

A2

Child's Pose With Reach Through

2 x 5

A3

Sitting Floor Twist Stretch

2 x 3 @ 10

A4

Dynamic Sit and Reach

2 x 5

A5

Yoga Push Up

2 x 3

A6

Hip Series - Hips to One Side

2 x 5

A7

Groin Rock

2 x 6

A8

Groin Drift

2 x 6

Thursday
Foundational Fitness 4

Prep

A

Quick Prep DS 11

Cat Cow x6 Hip Flexor x 6/ side Yoga Pike x 6 Couch Stretch 2 x :20 / side Bird Dog 3x / side

B1

Towel Hamstring Curl

3 x 6

B2

Iso Hold Athletic Position

3 x 6 @ 3

B3

Walking Lunges

3 x 10

C1

Marching In Place

3 x 20

C2

1 1/2 body weight squats

3 x 20

C3

Pogo Hop to Split Squat

3 x 6

Friday
Foundational Fitness 4

Prep

A

Quick Prep DS 12

Leg Swings x6/side Cook Squat x 3 Cossack Groin Rock x6/side Spiderman Reach x3/side Wall Glute Stretch x2/side; hold 15 seconds each

B1

Long Sitting Banded Row Isometric

3 x 8 @ 2

B2

Band Pull Apart (T Style)

3 x 8

B3

Banded Chop Low To High

3 x 8

C1

Push-Up

3 x 10

C2

Banded Upright Row

3 x 10

D

Tall Kneeling Pallof Press

3 x 5

E1

L Crunch

3 x 8

E2

Reverse Crunches

3 x 10

E3

Half Wipers

3 x 5

Foundational Fitness 4