Foundational Fitness 5
Tak Athletics
General 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. This is the Fifth Workout Program in a series and ups the intensity a bit.
Prep
A
Quick Prep DS 15
Dynamic Half Kneel Hip Flexor Stretch 5x/side Spiderman Reach 5x/side Groin Rock 5x/side Ankle dorsiflexion - with or without band - 5x/side Standing Shoulder C.A.R.S 3x/ side Hamstring floss 5x/side Wall Angel In Wall Squat (arms move; keep wall squat position) 5x Collapsed Quadruped Hip Extension 5x/side Band Resisted Psoas March With Wall Push 5x/side
B1
Quadruped Hip Extension with Taps
3 x 6
B2
Self Resisted Seated Single Leg Extension
3 x 10
B3
Wall Glute Stretch
3 x 20
C
Eccentric Only Push Up
3 x 3 @ 5
D1
Long Sitting Banded Row Isometric
3 x 4 @ 5
D2
Half Kneeling Windmill - Open / Wall
3 x 3
E1
Eldoa - 2 feet up
3 x 6
E2
Eldoa - single leg up
3 x 6
E3
Triangle front plank
3 x 1 @ 0:20
F
Walk
@ 1
Prep
A
Quick Prep DS 14
March On The Spot 2 x :30 Wall Lateral March 2 x 10 / side Cook Squat 2 x 5 Groin Rock 2 x 10 / side 3D Lunges 2 x 3 / side
B1
Step Ups Low Box
3 x 20
B2
Bear Crawl
3 x 20
B3
Prisoner Reverse Lunge to Knee Up
3 x 20
B4
Monster Walk Forward Band Around Feet
3 x 20
B5
Towel Lateral Lunge
3 x 20
C
Walk
@ 2
Prep
A
Quick Prep DS 13
Cook Squat 2 x 5 World's Greatest 2 x5 / side Collapsed Quadruped Hip Extension 2 x5 / side Fire Hydrant 2 x 8 /side Alternating Bridge March 2 x 5 / side
B1
Pigeon Drag
3 x 3
B2
Supine Active Hip Flexion
3 x 5
B3
Yoga Pike with Toe Tap Opposite Side
3 x 3
C
Walk
@ 2.5
Prep
A
Quick Prep DS 12
Leg Swings x10/side Cook Squat x 5 Cossack Groin Rock x10/side Spiderman Reach x5/side Wall Glute Stretch x2/side; hold 20 seconds each
B1
Mini Band Iso Shoulder Press in Tall Kneel
3 x 4 @ 5
B2
Loop Band Shoulder Flexion
3 x 8
B3
Alternating mini band pull apart in tall kneel
3 x 4
B4
Child's Pose With Reach Through
3 x 5
C1
Banded Hip Thrust - Home
3 x 8
C2
Heels Up Split Squat Iso - Body Weight
3 x 3 @ 5
C3
Cook Squat
3 x 4
D1
Walking Pallof Press
3 x 10
D2
Band Resisted Side Bends
3 x 8
D3
Bent Knee Hollow Body Hold
3 x 1 @ 20
E
Walk
@ 2
Prep
A
Quick Prep DS 11
Cat Cow x10 Hip Flexor x 8/ side Yoga Pike x 8 Couch Stretch 2 x :20 / side Bird Dog 5x / side
B1
Half Kneel Book Opener
3 x 4
B2
Bodyweight Windmill
3 x 3
B3
Hands Free Z Turns
3 x 3
C
Walk
1 x 1.5
