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Basis Comprehensive Program: Strength, Conditioning, & Kinstretch

Basis Health & Performance NY

Coaches

Sarah Strange and Grayson Strange

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: 2 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!

$75 / mo

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Self Assessments for Joint Capacity

Learn how to tailor the program to target your deficits and load movements within your current capacity while developing capacity where you need it. Self assessments tell you how deep you should squat, if you can deadlift from the floor, how low you should bring the bar down in a bench press or if you should do overhead or incline movements. Different bodies need to train in different ways.

Integrated Mobility Training

This program targets it all because it's all training. We target improvements to all of your tissues- muscle, connective tissue, neurological, and joints. This helps you train and feel good from your training rather than getting more and more beat down over the years.

Zone Specific Metabolic Training

Training your heart without a monitor is like trying to find a destination without a map. We train in different zones to target specific energy systems and teach your body how to work more efficiently and improve top end performance.

Features

Access to your coaches

Use in-app messaging to get workout questions answered or share the good news about PR's

Programming 7 days per week

Daily strength, conditioning, and Kinstretch training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Training program with instructional videos and live classes, workout tracker, and coach messaging all in one app!

Equipment

Required

Dumbbells // Bench // Pull-up bar // Squat/power rack // Exercise resistance bands // Yoga or exercise mat // Ankle Weights

Recommended

Kettlebells // Barbell // Bumper and change plates // Box for step-ups // Hip thrust pad for bar

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Zone 2 Monostructural Conditioning + Kinstretch Mini Class

Zone 2 Outdoor Options

1 x 45:00

Kinstretch Half Class: Calves, Ankles, Wrists, Feet, & Elbows

1 x 1

Monday

Lower Body, Lower Back: RFD, Strength, Hypertrophy, Space Creation, Connective Tissue Load Bearing Capacity

Full Body CARs Routine

1 x 3

Seated Hip Internal Rotation PAILs/RAILs

1 x 2:00

Seated Lumbar Flexion PAILs/RAILs

1 x 2:00

Weighted Hip Axial Rotations with Variable Angles

1 x 2:00

Roll Downs

1 x 0:30

Back Squat

1 x 2:00

Back Squat

1 x 0:20

Quad PAILs & RAILs

1 x 2:00

Half-Kneeling Hamstring PAILs/RAILs

1 x 2:00

Single Leg Straddle Sliders

1 x 1:00

Reactive Catch and Rebound Catch for Straight Leg Hip Flexion

3 x 0:30

Hip Exterior Rotation w Band for Posterior Capsule

1 x 1:00

Monday

Lower Body, Lower Back Shortie

Full Body CARs Routine

1 x 3

Seated Hip Internal Rotation PAILs/RAILs

1 x 2:00

Seated Lumbar Flexion PAILs/RAILs

1 x 2:00

Weighted Hip Axial Rotations with Variable Angles

1 x 2:00

Roll Downs

1 x 0:30

Back Squat

1 x 2:00

Back Squat

1 x 0:20

Reactive Catch and Rebound Catch for Straight Leg Hip Flexion

3 x 0:30

Hip Exterior Rotation w Band for Posterior Capsule

1 x 1:00

Tuesday

Upper Body & Neck: RFD, Strength, Hypertrophy, Space Creation, Connective Tissue Load Bearing Capacity

Full Body CARs Routine

1 x 1

Neck Flexion PAILs/RAILs

1 x 2:00

Supine Neck Capsule CARs

1 x 5

Shoulder External Rotation PAILs & RAILs

1 x 2:00

Prone Shoulder CARs

1 x 3

Shoulder Press

1 x 1:00

Med Ball Chest Pass

3 x 5

Pull-Up

1 x 0:30

Continuous Tension Hollow Press

1 x 1:00

Continuous Tension Hinge Row

1 x 1:00

Shoulder Flexion PAILs & RAILs

1 x 1:00

Shoulder Flexion Eccentrics

1 x 1:00

Shoulder CARs

1 x 3

Tuesday

Upper Body & Neck Shortie

Full Body CARs Routine

1 x 1

Neck Flexion PAILs/RAILs

1 x 2:00

Supine Neck Capsule CARs

1 x 5

Shoulder External Rotation PAILs & RAILs

1 x 2:00

Prone Shoulder CARs

1 x 3

Shoulder Press

1 x 1:00

Pull-Up

1 x 0:30

Continuous Tension Hollow Press

1 x 1:00

Shoulder Flexion PAILs & RAILs

1 x 1:00

Shoulder CARs

1 x 3

Wednesday

Zone 2 Bodyweight Circuit + Kinstretch Mini Class

Full Body CARs Routine

Conditioning

Zone 2 Circuit 77

Secret 77 Maintain heart rate between 70-80% of max (max is typically 220-age, we periodically do Cardiac Power Output intervals, this would be a good place to test your max. Recommended to test once a year) **Switch exercises as needed based on maintaining heart rate and not going to failure or high fatigue on exercises- they should feel relatively easy. Each circuit lasts 12-15:00, depending on whether you want to go for 36 or 45 minutes. CIRCUIT 1 Renegade Row Lunge Plank Shoulder Taps DB Deadlift CIRCUIT 2 Tuck-ups or V-ups Push-ups Jump Rope Ring Row or Bent Over Row CIRCUIT 3 KB Swings Single-Leg Glute Bridge Lateral Hops Side Plank Raises

Kinstretch Half Class: Improving Scapular Range Of Motion and Strength

1 x 1

Thursday

Lower Body and Spine: Strength, Hypertrophy, Space Creation, Connective Tissue Load Bearing Capacity

Full Body CARs Routine

1 x 3

Quadruped Hip CARs Standing or Bench Version for Better ER

1 x 2:00

Hip External Rotation Weighted Isometric w Eccentrics and Supine Hip CARs

1 x 1:00

Spine Capsule PAILs & RAILs

1 x 2:00

Zercher Jefferson Curl

1 x 1:00

Segmenting Spine Extension, Elevated

1 x 3

Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch

1 x 2:00

Hip Axial Rotations in Hip Extension Band Resisted

1 x 1:00

Continuous Tension Barbell Hip Thrust

1 x 1:00

Weighted Knee CARs in Hip Extension

1 x 1:00

Calf Raise

1 x 1:00

Assisted Hamstring Curl

1 x 0:30

Strict Lower Hanging Leg Lifts

Side-Lying Hip CARs

1 x 2

Spine CARs

1 x 2

Thursday

Lower Body and Spine Shortie

Full Body CARs Routine

1 x 3

Quadruped Hip CARs Standing or Bench Version for Better ER

1 x 2:00

Hip External Rotation Weighted Isometric w Eccentrics and Supine Hip CARs

1 x 1:00

Spine Capsule PAILs & RAILs

1 x 2:00

Segmenting Spine Extension, Elevated

1 x 3

Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch

1 x 2:00

Hip Axial Rotations in Hip Extension Band Resisted

1 x 1:00

Continuous Tension Barbell Hip Thrust

1 x 1:00

Assisted Hamstring Curl

1 x 0:30

Side-Lying Hip CARs

1 x 2

Spine CARs

1 x 2

Friday

Upper Body, Upper Back: Strength, Hypertrophy, Space Creation, CTLBC+ 100M sprints

Full Body CARs Routine

1 x 1

Shoulder Internal Rotation Eccentrics

1 x 2:00

Thoracic Extension PAILs/RAILs

1 x 2:00

Supine Shoulder CARs

1 x 2

Overhead Weighted Shoulder Axial Rotations

1 x 10

Seated Spine CARs/ Tripod Spine CARs

1 x 4

Closed Chain Scap CARs Single Arm Push/Pull Couplet

1 x 5

Front Plate Raise

1 x 1:00

Skull Crushers

1 x 1:00

Bicep EQI

1 x 1:00

Bent Press

4 x 1

Lactic Intervals

6 x 100

Friday

Upper Body, Upper Back Shortie

Full Body CARs Routine

1 x 1

Shoulder Internal Rotation Eccentrics

1 x 2:00

Thoracic Extension PAILs/RAILs

1 x 2:00

Supine Shoulder CARs

1 x 2

Seated Spine CARs/ Tripod Spine CARs

1 x 4

Front Plate Raise

1 x 1:00

Skull Crushers

1 x 1:00

Bicep EQI

1 x 1:00

Lactic Intervals

6 x 100

Coaches

More from Basis Health & Performance NY

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.

One program to rule them all!

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The Proof

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