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:
4x per week: Internal Strength Model from Functional Range Systems. Every strength session trains the deepest tissues first (capsules) followed by the next layer (rotational muscles) followed by the superficial musculature (linear tissues). ISM aims to balance all 4 tissue ecologies by training nervous system, skeletal, connective tissue, and muscle in each session. You will see a lot of familiar strength training movements but also a lot of loaded movements that are totally new, designed to target tissues that are neglected in traditional strength training.
3 x per week: 3 Zone 2 and 1 HIIT Conditioning that utilizes heart rate technology with a combination of indoor and outdoor, machine and calisthenic exercises.
2 x per week: Kinstretch virtual classes and assessments are used to develop range of motion.
Get stronger, better, faster, AND healthier; all in one program!
A
Program Intro and Expectations
1 x 1
B
Train Heroic Self Assessment
1 x 1
A
Program Cycle Update 6/15-8/10
1 x 1
A
Kinstretch Joint Specific: Calf Gains💪
1 x 1
A
Kinstretch Half Class: Shoulder Internal Rotation/Extension and Pecs-For All The Push Up Strength!
1 x 1
A
Zone 2 Outdoor Options
1 x 45:00
A1
Continuous Tension Hip Internal Rotation
1 x 1:30
A2
Hip Internal Rotation Ballistic Isometric
1 x 10
A3
Tibial Rotation Overspeed Eccentric
1 x 1:00
A4
Ankle Inversion/Dorsiflexion Isometrics
1 x 5
B
Back Squat
2 x 3
C1
Nordic Curls
2 x 1:00
C2
Ankle Dorsiflexion/ Tibial Rotation Hovers
2 x 10
C3
Single Leg Straddle Iso Hover
2 x 0:20 @ 3
C4
Box Jump
2 x 5
D1
Hip CARs
1 x 2
D2
Seated Knee CARs
1 x 2
D3
Ankle CARs
1 x 2
A
Full Body CARs Routine
1 x 1
B1
Continuous Tension Hip Internal Rotation
1 x 1:30
B2
Hip Internal Rotation Ballistic Isometric
1 x 10
B3
Knee Rotation PAILs & RAILs
1 x 3:00
B4
Tibial Rotation Overspeed Eccentric
1 x 1:00
B5
Spine Capsule PAILs/RAILs w Reverse Hyper or Box
1 x 6:00
B6
Ankle Inversion/Dorsiflexion Isometrics
1 x 5
C
Back Squat
2 x 3
D1
Nordic Curls
2 x 1:00
D2
Sissy Squat/Natural Leg Extension
2 x 1:00
D3
Ankle Dorsiflexion/ Tibial Rotation Hovers
2 x 10
D4
Single Leg Straddle Iso Hover
2 x 0:20 @ 3
D5
Box Jump
2 x 5
E
Advanced Couch Stretch w PAILS/RAILS
1 x 3:00
F1
Hip CARs
1 x 2
F2
Seated Knee CARs
1 x 2
F3
Ankle CARs
1 x 2
A1
Side Lying Hip Axial Rotations in Neutral
A2
Spine Capsule PAILs/RAILs w Reverse Hyper or Box
1 x 6:00
A3
Continuous Tension Hip Internal Rotation
1 x 1:30
A4
Hip Internal Rotation Ballistic Isometric
1 x 10
A5
Knee Rotation PAILs & RAILs
1 x 3:00
A6
Tibial Rotation Overspeed Eccentric
1 x 1:00
A7
Advanced Couch Stretch w PAILS/RAILS
1 x 3:00
A8
Weighted Knee CARs in Hip Extension
1 x 5
A9
Pancake PAILs/RAILs
1 x 3:00
A10
Single Leg Straddle Iso Hover
1 x 0:20 @ 3
A11
Hip CARs
1 x 2
A12
Ankle Inversion/Dorsiflexion Isometrics
1 x 5
A13
Ankle Dorsiflexion/ Tibial Rotation Hovers
2 x 10
A14
Ankle CARs
1 x 2
A1
Banded Neck Training with Jaw
1 x 5:00
A2
Weighted Jaw and Neck CARs in the Farmer’s Carry Position
1 x 5
B1
Weighted Shoulder CARs
1 x 1:00
B2
Shoulder Internal Rotation Capsule Full Minute PAILs/RAILs w Axial Rotation
1 x 1:00
B3
Single Arm Dip in End Range IR + ER Eccentrics
1 x 3:00
C1
Bench Press
2 x 0:20
C2
Pull-Up
1 x MAX
D1
Plate Front Raise
2 x 1:00
D2
Barbell Bicep Curl
2 x 1:00
D3
Supinated Pendlay Row
2 x 0:20
E1
Shoulder Internal Rotation in Extension with Band Resistance
1 x MAX
E2
Tricep Stretch Dynamic Isometric
1 x 2:00
A
Full Body CARs Routine
B1
Banded Neck Training with Jaw
1 x 5:00
B2
Weighted Jaw and Neck CARs in the Farmer’s Carry Position
1 x 5
C1
Weighted Shoulder CARs
1 x 1:00
C2
Shoulder Internal Rotation Capsule Full Minute PAILs/RAILs w Axial Rotation
1 x 1:00
C3
Single Arm Dip in End Range IR + ER Eccentrics
1 x 3:00
C4
Elbow Supination/Pronation ENG
1 x 3:00
D1
Bench Press
2 x 0:20
D2
Pull-Up
1 x MAX
E1
Push Up Depth Drop
2 x 5
E2
Plate Front Raise
2 x 1:00
E3
Barbell Bicep Curl
2 x 1:00
E4
Seated Arnold DB Press
2 x 1:00
E5
Supinated Pendlay Row
2 x 0:20
F1
M Stretch (Shoulder Extension PAILs/RAILs)
1 x 3:00
F2
Shoulder Internal Rotation in Extension with Band Resistance
1 x MAX
F3
Tricep Stretch Dynamic Isometric
1 x 2:00
A1
Banded Neck Training with Jaw
1 x 5:00
A2
Weighted Jaw and Neck CARs in the Farmer’s Carry Position
1 x 5
A3
Neck Segmenting
1 x 4
B1
Weighted Shoulder CARs
1 x 1:00
B2
Shoulder Internal Rotation Capsule Full Minute PAILs/RAILs w Axial Rotation
1 x 1:00
B3
Single Arm Dip in End Range IR + ER Eccentrics
1 x 3:00
B4
Ballistic Isometric for Shoulder Internal Rotation
B5
Elbow Supination/Pronation ENG
1 x 3:00
C1
M Stretch (Shoulder Extension PAILs/RAILs)
1 x 3:00
C2
Deficit Bottom of Push-up
1 x 1:00
C3
Shoulder Flexion PAILs & RAILs
1 x 3:00
C4
Single Arm Hang
1 x 1:00
C5
Tricep Stretch Dynamic Isometric
1 x 2:00
C6
Bent Arm Shoulder Horizontal Abduction PAILs/RAILs
1 x 3:00
C7
Shoulder Horizontal Abduction PAILs/RAILs
1 x 3:00
D1
Level 2 Shoulder CARs
1 x 3
D2
Overhead Elbow CARs
1 x 3
A
Machine or Outdoor Zone 2
1 x 30:00
A
Kinstretch Movement Specific: Breath Work AKA Diaphragm PAILs/RAILs
1 x 1
A
Full Body CARs Routine
Conditioning
B
Threshold Circuit 10
4 Sations: 6min 70-80% 2min 80-90% Station A 6min: 20 Step Ups +10 Tuck Ups +10 Push Ups 2min: 5 Box Jumps +5 Burpees Station B 6min: 10 Slam Balls +10 Russian Twist + 20 SL Glute Bridges 2min: 10 Lateral or Regular Ball Slam +5 Lateral Hops over tiny target Station C 6min: 10 KBS + 200ft Farmer Carry +:20sec Foot Hand Crawl Hold 2min: 100ft Sled Push + 20 Jump Squats Station D 6min: 100m Ski +10 Lunges +10 DB Cleans 2min: 20 Sledge Strikes + 2 Liners (if you don't have a sledgehammer, you can throw a heavy ball overhead or toss a med ball at the wall or anything explosive)
A1
Quadruped Hip CARs Standing or Bench Version for Better ER
1 x 1:30
A2
Hip External Rotation w Band for Posterior Capsule
1 x 2:00
A3
Closed Chain Hip Axial Rotations (Single Leg RDL)
1 x 5
B
Deadlift
2 x 0:20
C1
Seated Hip Abduction Without a Machine (Yes-No Machineless)
2 x 1:00
C2
Sled Push-High Handle
2 x 50
C3
Single Leg Lateral Hops
2 x 0:20
D1
S1/L5 or SI Joint Segment Training
1 x 1:00
D2
Tucked Planche Hold (assisted/unassisted)
1 x 3
A
Full Body CARs Routine
1 x 1
B1
Quadruped Hip CARs Standing or Bench Version for Better ER
1 x 1:30
B2
Hip External Rotation w Band for Posterior Capsule
1 x 2:00
B3
Spine Capsule PAILs/RAILs w Reverse Hyper or Box
1 x 2:00
B4
Closed Chain Hip Axial Rotations (Single Leg RDL)
1 x 5
C
Deadlift
2 x 0:20
D1
Seated Hip Abduction Without a Machine (Yes-No Machineless)
2 x 1:00
D2
Reverse Lunges
2 x 1:00
D3
Sled Push-High Handle
2 x 50
D4
Single Leg Lateral Hops
2 x 0:20
E1
S1/L5 or SI Joint Segment Training
1 x 1:00
E2
Tucked Planche Hold (assisted/unassisted)
1 x 3
E3
Backsync Seg-B Poor Man’s Reverse Hyper Exercise 3
1 x 2:00
E4
Back Bend w Progressions
1 x 1:00
F
Half-Kneeling Hamstring PAILs/RAILs
1 x 2:00
A1
Quadruped Hip CARs Standing or Bench Version for Better ER
1 x 1:30
A2
Hip External Rotation w Band for Posterior Capsule
1 x 2:00
A3
Closed Chain Hip Axial Rotations (Single Leg RDL)
1 x 5
A4
Half-Kneeling Hamstring PAILs/RAILs
1 x 3:00
A5
Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch
1 x 3:00
A6
Collapsed Hip Extension End Range Circles
1 x 20
A7
Front Split
1 x 2:00
A8
Backsync Seg-B Poor Man’s Reverse Hyper Exercise 3
1 x 2:00
A9
Thoracic Extension PAILs/RAILs
A10
Cobra
1 x 2:00
A11
Back Bend w Progressions
1 x 1:00
A1
Supine Weighted Swimmer
1 x 5
A2
Supine Shoulder External Rotation Axial CARs
1 x 2:00
A3
Ballistic Isometric for Shoulder External Rotation
3 x 0:10
B
Ring Dip
2 x MAX
C1
Hinge Row
2 x 1:00
C2
Pike/Wall Supported Handstand
2 x 0:30
C3
Inverted Row
2 x 1:00
C4
DB Reverse Fly
2 x 0:30
D1
Shoulder Horizontal Abduction PAILs/RAILs
1 x 3:00
D2
Beefcake Hovers
2 x MAX
A
Full Body CARs Routine
1 x 1
B1
Supine Shoulder Axial Rotations Weighted in Horizontal Abduction
1 x 1:30
B2
Supine Weighted Swimmer
1 x 5
B3
Supine Shoulder External Rotation Axial CARs
1 x 2:00
B4
Ballistic Isometric for Shoulder External Rotation
3 x 0:10
B5
Wrist Flexion PAILs/RAILs (False Grip)
1 x 1:00
B6
False Grip Chin Hold
1 x 0:30
C
Ring Dip
2 x MAX
D1
Hinge Row
2 x 1:00
D2
Pike/Wall Supported Handstand
2 x 0:30
D3
Inverted Row
2 x 1:00
D4
Farmers Carry Set Up
2 x 00:60
D5
DB Reverse Fly
2 x 0:30
E1
Shoulder Horizontal Abduction PAILs/RAILs
1 x 3:00
E2
Beefcake Hovers
2 x MAX
A1
Supine Shoulder Axial Rotations Weighted in Horizontal Abduction
1 x 1:30
A2
Supine Weighted Swimmer
1 x 5
A3
Supine Shoulder External Rotation Axial CARs
1 x 2:00
A4
Ballistic Isometric for Shoulder External Rotation
3 x 0:10
A5
Wrist Flexion PAILs/RAILs (False Grip)
1 x 1:00
A6
False Grip Chin Hold
1 x 0:30
A7
Gymnastics Wrist Drills
1 x 1:00
A8
Pike/Wall Supported Handstand
1 x 0:30
A9
Scapular Elevation and Rotation PAILs/RAILs
1 x 0:50
A10
Overhead Weighted Spine Lateral Flexion
1 x 2:00
A11
Closed Chain Shoulder CARs
1 x 4
A12
Beefcake Hovers
1 x MAX
A
Machine or Outdoor Zone 2
1 x 30:00
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.
Take the confusion out of how to train and who to follow for strength, conditioning, and mobility. We cover all the bases for you so all you have to do is check your app! The essentials for stellar health, performance, and recovery are integrated into one
Get Basis Comprehensive Program: Strength, Conditioning, & Kinstretch
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
