Basis Comprehensive Program: Strength, Conditioning, & Kinstretch
Basis Health & Performance NY
This comprehensive program encompasses the totality of our training philosophy, designed to optimize health and performance, and is a unique combination of the following elements:
5x per week: Strength & hypertrophy including joint specific work using the Internal Strength Model from Functional Range Systems. WITH LONG AND SHORT VERSION AS WELL AS A CAPSULE AND MOBILITY FOCUS VERSION
5 x per week: Conditioning w 4 Zone 2, 1 HIIT or Threshold utilizing heart rate technology following Joel Jamieson's Bioforce methods
2 x per week Kinstretch classes to develop range of motion.
Program comes with a guided self-assessment and training recommendations as well as a free half hour consultation and access to your coaches via text.
A
Program Intro and Expectations
1 x 1
B
Train Heroic Self Assessment
1 x 1
A
Detailed Hip Capsule Training Set-ups
1 x 1
A
Zone 2 Outdoor Options
1 x 45:00
A
Kinstretch Joint Specific: Calf Gains💪
1 x 1
A
Kinstretch Full Class: Spine, Hip IR, Hip Flexors
1 x 1
A1
Side-Lying Hip CARs
1 x 2:00
A2
90/90 PAILs & RAILs
1 x 2:00
A3
Positional Isometric Knee Flexion (With Less Toe Extension)
1 x 2:00
B1
Split Squat Jumps Basis
3 x 3
B2
RFD-Banded Russian KB Swing
3 x 5
C1
Free Weight Leg Extensions
2 x MAX
C2
Knee Extension Positional Isometric (Single Leg Nordic)
2 x 0:10
C3
Assisted Hamstring Curl
2 x 1:00
C4
Continuous Tension Bent Over Hip Extension
2 x 1:30
D
Hip CARs
1 x 2
A
Full Body CARs Routine
1 x 1
B1
Side-Lying Hip CARs
1 x 2:00
B2
90/90 PAILs & RAILs
1 x 2:00
B3
Belt Marching
1 x 2:00
B4
Knee Rotation PAILs/RAILs External Rotation Multi Joint Stretch
1 x 2:00
B5
Positional Isometric Knee Flexion (With Less Toe Extension)
1 x 2:00
B6
Spine Capsule PAILs & RAILs
1 x 3:00
B7
Dynamic Isometric Hip Internal Rotation in Lunge, Progressive Tissues
1 x 2:00
C1
Knee Rotation PAILs & RAILs
1 x 2:00
C2
Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch
1 x 3:00
C3
Half-Kneeling Hamstring Curl (Super Mean Knee Flexion)
1 x 1:00
C4
Standing Leg Extension for Tibial Rotation
1 x 2:00
C5
Half-Kneeling Hamstring PAILs/RAILs
1 x 1:00
D
Hip CARs
1 x 2
A
Full Body CARs Routine
1 x 1
B1
Side-Lying Hip CARs
1 x 2:00
B2
90/90 PAILs & RAILs
1 x 2:00
B3
Belt Marching
1 x 2:00
B4
Knee Rotation PAILs/RAILs External Rotation Multi Joint Stretch
1 x 2:00
B5
Positional Isometric Knee Flexion (With Less Toe Extension)
1 x 2:00
B6
Spine Capsule PAILs & RAILs
1 x 3:00
C1
Split Squat Jumps Basis
3 x 3
C2
Lateral Hops (Outside/Inside)
3 x 1:00
C3
RFD-Banded Russian KB Swing
3 x 5
D1
Free Weight Leg Extensions
2 x MAX
D2
Knee Extension Positional Isometric (Single Leg Nordic)
2 x 0:10
D3
Assisted Hamstring Curl
2 x 1:00
D4
Continuous Tension Bent Over Hip Extension
2 x 1:30
D5
Collapsed Hip Extension End Range Circles
2 x 20
E
Hip CARs
1 x 2
F1
Quad PAILs & RAILs
1 x 1:00
F2
Half-Kneeling Hamstring PAILs/RAILs
1 x 1:00
A
Full Body CARs Routine
1 x 1
B1
Shoulder Internal Rotation PAILS/RAILS w Band Distraction
1 x 2:00
B2
Shoulder External Rotation PAILs/RAILs w Band Distraction
1 x 2:00
B3
Ballistic Isometric for Shoulder External Rotation
3 x 0:10
B4
Cable or Pulley Shoulder Rotations in a Neutral Position
1 x 1:30
B5
Elbow Rotation PAILs/RAILs
3 x 0:30
B6
Reactive Strength Bicep Curl/Elbow Rotation/EQI
1 x 0:30
C1
M Stretch (Shoulder Extension PAILs/RAILs)
1 x 3:00
C2
Shoulder Flexion PAILs & RAILs
1 x 2:00
C3
Prone Shoulder CARs
1 x 2
C4
Supine Weighted Swimmer
1 x 1:30
C5
Shoulder Extension Swimmer Hovers
1 x 1:30
A
Full Body CARs Routine
1 x 1
B1
Shoulder Internal Rotation PAILS/RAILS w Band Distraction
1 x 2:00
B2
Shoulder External Rotation PAILs/RAILs w Band Distraction
1 x 2:00
B3
Cable or Pulley Shoulder Rotations in a Neutral Position
1 x 1:30
B4
Elbow Rotation PAILs/RAILs
3 x 0:30
B5
Reactive Strength Bicep Curl/Elbow Rotation/EQI
1 x 0:30
C1
Lat Pulldown
4 x 4
C2
Dynamic Push-up
4 x 0:20
C3
Tall Muscle Snatch
4 x 3
D1
Bench Press
2 x 1:00
D2
Beefcake Hovers
2 x MAX
D3
Archer Transitions
2 x 1:00
D4
Bent Over W Row
2 x 1:00
D5
Pelican Push-ups
2 x 1:00
D6
Lateral Raise Eccentrics w Cable or Pulley
2 x 1:00
E
M Stretch (Shoulder Extension PAILs/RAILs)
1 x 3:00
F
Shoulder CARs
1 x 2
A
Machine or Outdoor Zone 2
1 x 30:00
A1
Shoulder Internal Rotation PAILS/RAILS w Band Distraction
1 x 2:00
A2
Shoulder External Rotation PAILs/RAILs w Band Distraction
1 x 2:00
A3
Cable or Pulley Shoulder Rotations in a Neutral Position
1 x 1:30
B1
Lat Pulldown
4 x 4
B2
Dynamic Push-up
4 x 0:20
C1
Bench Press
2 x 1:00
C2
Beefcake Hovers
2 x MAX
C3
Pelican Push-ups
2 x 1:00
C4
Lateral Raise Eccentrics w Cable or Pulley
2 x 1:00
D
Shoulder CARs
1 x 2
A
Full Body CARs Routine
Conditioning
B
Zone 2 Circuit 49
Maintain HR between 70-80% of max for 42:00 7min Circuits C1- 100ft Sled Push on low handles (or 20/20 single leg hip thrusts, unweighted) :30sec Hand-Foot Crawl C2- 1 mile Bike (or 2 min any machine) 16 Reverse Lunges (8/8) C3- 1min Jump Rope (try a speed step ladder if you'd like to work on JR skill- single hop each foot, then double, triple, etc) 30 Banded Glute Bridges (band around knees pushing out) :30sec Plank Shoulder Touches C4- 400m Row (or 1:30 some other machine or stairs or KB swing intervals) 5-10 Ring Rows 5-10 Push Ups C5- 250m Ski 10 Squats :30sec Wall Sit with plate windmills C6- 75ft Versa Climb (or 1:00 stairs) 10 Tuck Ups or V-ups (tuck-ups are V-ups with bent knees) :20sec Hollow Hold (use hollow press if HR drops- heavy ball or DB's like a floor press in the hollow position)
C
Cardiac Power Output
2 x 1:30 @ 3:00
A1
Hand-Foot Crawl Hold
2 x 50
A2
Side Plank
2 x 0:30
A3
Segmented Cat-Cow
2 x 3
B1
Tuck Support & L Sit
2 x 0:30
B2
Segmenting Spine Extension, Elevated
2 x 1:00
B3
Deficit Leg Raise
2 x 1:00
B4
Spiderman Push-up
2 x 50
C1
Seated Lumbar Flexion PAILs/RAILs
1 x 1
C2
Spine Hinge Point Training
1 x 1:00
C3
Straight Leg Spine Lateral Flexion PAILs/RAILs
1 x 1
C4
Back Bend w Progressions
1 x 1
D1
Banded Neck Training with Jaw
1 x 2:00
D2
Weighted Neck Extension
1 x 1:00
A
Kinstretch Movement Specific: Breath Work AKA Diaphragm PAILs/RAILs
1 x 1
A1
Loaded Hip Axial CARs in Hip Extension
1 x 1:30
A2
Hip Internal Rotation PAILs/RAILs in Lunge
1 x 2:00
B1
Sled Push-High Handle
3 x 50
B2
Reverse Hyper
3 x 1:00
C1
Slider Hamstring Eccentrics
1 x 1
C2
Reverse Hover for End Range Hip Flexion
2 x 5
C3
Death March with Row
2 x 100
C4
Pistol or Skater Squat
2 x MAX
D
Quadruped Hip CARs
1 x 2
A
Full Body CARs Routine
1 x 1
B1
Loaded Hip Axial CARs in Hip Extension
1 x 1:30
B2
Hip Internal Rotation PAILs/RAILs in Lunge
1 x 2:00
B3
Closed Chain Hip Axial Rotations (Single Leg RDL)
1 x 60
B4
90/90 PAILs & RAILs
1 x 2:00
B5
90/90 IsoMP
1 x 3:00
C1
Back Squat
C2
Sumo Deadlift Basis
D1
Pancake PAILs/RAILs
1 x 3:00
D2
Straddle Hovers
1 x 3
D3
Hip Extension Eccentric on Bench
1 x 1:00
D4
Hip Flexion PAILs/RAILs Supine
1 x 2:00
E
Quadruped Hip CARs
1 x 2
A
Full Body CARs Routine
1 x 1
B1
Loaded Hip Axial CARs in Hip Extension
1 x 1:30
B2
Hip Internal Rotation PAILs/RAILs in Lunge
1 x 2:00
B3
Closed Chain Hip Axial Rotations (Single Leg RDL)
1 x 60
C1
Sled Push-High Handle
3 x 50
C2
Reverse Hyper
3 x 1:00
D1
Slider Hamstring Eccentrics
1 x 1
D2
Reverse Hover for End Range Hip Flexion
2 x 5
D3
Side Lying Hip Abduction (Top Leg)
2 x 1:00
D4
Death March with Row
2 x 100
D5
Pistol or Skater Squat
2 x MAX
E
Pancake PAILs/RAILs
1 x 3
F
Quadruped Hip CARs
1 x 2
A
Full Body CARs Routine
1 x 1
B1
Shoulder Internal Rotation PAILS/RAILS w Band Distraction
1 x 2:00
B2
Shoulder External Rotation PAILs/RAILs w Band Distraction
1 x 2:00
B3
Weighted Angels
1 x 1:30
B4
Shoulder CARs
1 x 2
B5
Gymnastics Wrist Drills
1 x 1:00
B6
Wrist Extension PAILs & RAILs
1 x 3:00
B7
Dynamic Isometric For Wrist Extension
1 x 1:00
C1
Shoulder Horizontal Abduction PAILs/RAILs
1 x 2:00
C2
Bent Arm Shoulder Horizontal Abduction PAILs/RAILs
1 x 2:00
C3
Bent Arm Horizontal Abduction w Slider
1 x 2:00
C4
Banded Shoulder Axial Rotations in Extension
1 x 5
C5
Supine Shoulder CARs
1 x 3
A1
Shoulder Internal Rotation PAILS/RAILS w Band Distraction
1 x 2:00
A2
Shoulder External Rotation PAILs/RAILs w Band Distraction
1 x 2:00
A3
Weighted Angels
1 x 1:30
B1
Push Press
4 x 3
B2
Banded Ring Row
4 x 3
C1
Closed Chain Single Arm Hanging Scapular CARs
2 x 0:30
C2
Continuous Tension Press
2 x 1:00
C3
Hinge Row
3 x 15
C4
DB Bicep Curls
2 x 1:00
C5
Skull Crushers
2 x 1:00
D
Shoulder CARs
1 x 2
A
Machine or Outdoor Zone 2
1 x 30:00
A
Full Body CARs Routine
1 x 1
B1
Shoulder Internal Rotation PAILS/RAILS w Band Distraction
1 x 2:00
B2
Shoulder External Rotation PAILs/RAILs w Band Distraction
1 x 2:00
B3
Weighted Angels
1 x 1:30
B4
Overhead Weighted Shoulder Axial Rotations
1 x 0:30
B5
Gymnastics Wrist Drills
1 x 1:00
B6
Shoulder CARs
1 x 2
C1
Push Press
4 x 3
C2
Banded Ring Row
4 x 3
D1
Closed Chain Single Arm Hanging Scapular CARs
2 x 0:30
D2
Straight Arm Lateral Lat Pull-Down
2 x 0:30
E1
Continuous Tension Press
2 x 1:00
E2
Hinge Row
3 x 15
E3
DB Bicep Curls
2 x 1:00
E4
Skull Crushers
2 x 1:00
E5
Farmers Carry Set Up
2 x 00:60
F1
Shoulder Horizontal Abduction PAILs/RAILs
1 x 1:00
F2
Shoulder Flexion PAILs & RAILs
1 x 1:00
Sarah Strange
Sarah Strange is a current owner at Basis Health & Performance where she coaches clients in strength, conditioning, Kinstretch, and nutrition. She is the former Director of Programming and head of the Olympic weightlifting program and nutrition coach at NorCal Strength & Conditioning. She's also a former CrossFit gym owner, former Polestar Pilates instructor, and a former ballet dancer.
Grayson Strange
Grayson is a current owner at Basis Health & Performance where he coaches strength, strongman, conditioning, and Kinstretch. Grayson was a former coach at NorCal Strength & Conditioning and previously owned and operated two CrossFit gyms in Denver, CO. Grayson was also a cheerleader for the Denver Nuggets basketball team.
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Robb Wolf
NYT bestselling author, BJJ enthusiast
Verified Athlete"The folks at Basis did a strength reset for the Healthy Rebellion community, I jumped in on that and it was nothing short of amazing. I've not been able to back squat or deadlift for a decade until trying this program with self assessments and coupled mobility. You have NOT seen this stuff before."
Joel Snodgrass
Strongman competitor
Verified Athlete"Thanks to Grayson Strange and Basis Health & Performance, I'm able to really use my hips and legs to build tightness for my deadlift. Deadlift is the best it's ever been and bodyweight is 20lbs lower than this time last year. Feels gooooood."
Betty Linzy
Avid golfer
Verified Athlete"My health and fitness has greatly improved since joining the Basis Program. Lower back pain diminished by 75%. Overall strength, mobility, and stamina increased. Hard work, but worth every minute. Kinstretch!"
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Basis Comprehensive Program: Strength, Conditioning, & Kinstretch
Basis Comprehensive Program: Strength, Conditioning, & Kinstretch
Basis Comprehensive Program: Strength, Conditioning, & Kinstretch
