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Grayson & Sarah Strange Online Program

Grayson & Sarah Strange : Basis Health & Performance NY

Coaches

Sarah Strange and Grayson Strange

Think of this as a virtual gym, not a rigid workout plan.

Choose from strength & hypertrophy, conditioning, Kinstretch, mobility and joint-specific training to build a week that fits your goals, schedule and recovery.

Our strength programming incorporates the Internal Strength Model from Functional Range Systems, while conditioning includes Zone 2, threshold and HIIT options using heart-rate-based methods.

Every member gets a guided self-assessment, training recommendations, a free 30-minute consultation, and direct access to their coaches.

$99 / 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. Different bodies need to train in different ways.

Integrated Mobility Training

We target improvements to all of your tissues- muscle, connective tissue, neurological, and joints.

Zone Specific Metabolic Training

We train in different heart rate 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

NEW ASSESSMENT SERIES!

Assessment Intro

1 x 1

Shoulder Capsule Assessment

1 x 1

Shoulder Internal Rotation Training Set-up

1 x 1

Sunday

Zone 2

Conditioning

Zone 2 Circuit 28

Maintain HR between 70-80%, 30-40 minutes 10:00 Circuit 10 KB Hike n Park 10 Slow Burpees ("Slurpees") 10 Push-ups 10:00 Circuit 2:00 Box step-ups 10 Ring Rows 10 Strict Hanging Knee Raises or V-ups 10:00 Circuit 1:00 Jump Rope 10 Renegade Rows 50 Foot Hand Crawl (Repeat a favorite circuit or finish up on a machine if you want more time)

Sunday

Start Here! Intro and How To

Program Intro and Expectations

1 x 1

How to use this program and app!

1 x 1

Full Body Controlled Articular Rotations (CARs)

1 x 1

Sunday

Kinstretch Class 1

Kinstretch Full Class: Abducted Hip IR + Spine Capsule/Lateral Flexion Strength Training

Monday

Machine/Outdoor Zone 2

Machine or Outdoor Zone 2

1 x 50:00

Monday

Kinstretch Class 2

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

Tuesday

Lower Body Internal Strength Model Capsule & Mobility Focus

Dynamic Isometric Hip Internal Rotation in Lunge, Progressive Tissues

1 x 2:00

Hamstring-Loaded Hip Axial Rotations

1 x 1:00

Dynamic Isometric Tibial Rotation (Resisting Knee Rotation)

1 x 1:30

Banded Tibial Rotation Eccentric

1 x 1:00

Bottom of Pistol Hovers

2 x 5

Hip Flexion PAILs/RAILs Supine

1 x 3:00

Pancake PAILs/RAILs

1 x 3:00

Straddle Ballistic Isometric

1 x 0:20

Slider Hamstring Eccentrics

1 x 1:00

Quad PAILs & RAILs

1 x 3:00

Knee Flexion Slingshot Catch

1 x 2

Tuesday

Lower Body Internal Strength Model 40-60 Minute Version

Dynamic Isometric Hip Internal Rotation in Quadruped

1 x 2:00

Hamstring-Loaded Hip Axial Rotations

1 x 1:00

Banded Tibial Rotation Eccentric

1 x 1:00

Single Leg Box Jump-Basis

2 x 5

Pulley Calf Raise w Slantboard

2 x 1:00

Jefferson Curl

2 x 1:00

Pistol or Skater Squat

1 x 30

Hip Abductor Deficit Side Plank Raise

2 x 1:00

Hip CARs

1 x 2

Seated Knee CARs

1 x 2

Tuesday

Lower Body Internal Strength Model 60-90 Minute Version

Full Body CARs Routine

1 x 1

Dynamic Isometric Hip Internal Rotation in Lunge, Progressive Tissues

1 x 2:00

Hamstring-Loaded Hip Axial Rotations

1 x 1:00

Dynamic Isometric Tibial Rotation (Resisting Knee Rotation)

1 x 1:30

Banded Tibial Rotation Eccentric

1 x 1:00

Single Leg Box Jump-Basis

2 x 5

Pulley Calf Raise w Slantboard

2 x 1:00

Jefferson Curl

2 x 1:00

Pistol or Skater Squat

1 x 30

Glute Medius Hip Thrust

2 x 1:00

Hip Abductor Deficit Side Plank Raise

2 x 1:00

Slider RDL

2 x 1:00

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

1 x 3:00

Hip CARs

1 x 2

Seated Knee CARs

1 x 2

Ankle CARs

1 x 2

Wednesday

Machine/Outdoor Zone 2

Machine or Outdoor Zone 2

1 x 30:00

Wednesday

Upper Body Internal Strength Model 40-60 Minute Version

Cable or Pulley Shoulder Rotations in a Neutral Position

1 x MAX

Closed Chain Shoulder CARs

1 x 2

Ring Dip

2 x 0:20

Pull-Up

2 x MAX

Kettlebell Tricep/Elbow Extension

2 x 1:00

Continuous Tension or EQI Bicep Curl

2 x 1:00

DB Lateral Raise

2 x 1:00

Continuous Tension Seal Row

2 x 1:00

Neck Flexion PAILs/RAILs

1 x 2:00

Wednesday

Upper Body Internal Strength Model Capsule & Mobility Focus

Shoulder Internal Rotation PAILs/RAILs (Quadruped)

0:30, 0:20, 0:10 @ 6, 8, 10

Cable or Pulley Shoulder Rotations in a Neutral Position

1 x 1:00

Banded Elbow CARs

1 x MAX

Loaded Ulnar/Radial Deviation (aka training forearms with a club)

1 x MAX

Bent Arm Shoulder Horizontal Abduction PAILs/RAILs

1 x 2:00

Shoulder Internal Rotation in Extension with Band Resistance

1 x 5

Scapular Depression PAILs/RAILs

1 x 2:00

Weighted Scap CARs in the Farmer’s Carry Position

1 x 1:00

Tricep Stretch Dynamic Isometric

1 x 2:00

Shoulder Extension Hovers

1 x 10

Swimmers

1 x MAX

Wednesday

Upper Body Internal Strength Model 60-90 Minute Version

Full Body CARs Routine

Cable or Pulley Shoulder Rotations in a Neutral Position

1 x MAX

Banded Elbow CARs

1 x MAX

Loaded Ulnar/Radial Deviation (aka training forearms with a club)

1 x MAX

Ring Dip

2 x 0:20

Pull-Up

2 x MAX

Kettlebell Tricep/Elbow Extension

2 x 1:00

Continuous Tension or EQI Bicep Curl

2 x 1:00

DB Lateral Raise

2 x 1:00

Continuous Tension Seal Row

2 x 1:00

Regressive Pec/Delt with Lateral Hang Tension

2 x 1:00

Plate Pinch Grip Hold

2 x 50

Shoulder Internal Rotation in Extension with Band Resistance

1 x MAX

Tricep Stretch Dynamic Isometric

1 x 2:00

Neck Flexion PAILs/RAILs

1 x 2:00

Thursday

Threshold Training

Conditioning

Threshold Circuit 8

4 rounds each, keep heart rate between 80-90% of max. Rest 2:00 Warm-up with CARs and any PAILs that you need to help open up neurological tightness 4x: 2:00 Machine, 10 Lateral Jump-overs (dumbbell or small hurdle, rebounding hops), 10 Dumbbell Cleans (if this is not in your wheelhouse, do front squats) 4x: 8 Burpees, 8 Box Jumps, 8 Ball Slams 4x: 1:00 Double Unders or vigorous Jump Roping, 15 Barbell Hip Thrusts Finish with: 10:00 machine easy pace, heart rate sub 75%

Thursday

Neck/Spine/Core Internal Strength Model

Banded Neck Training with Jaw

1 x 2:00

Weighted Neck Lateral Flexion + Rotation

1 x 1:00

Hollow Rock

2 x 0:20

Chin-Over-Bar Hold

2 x 0:30

Prone Elevated Spine CARs

2 x 3

Seated Lumbar Flexion PAILs/RAILs

Spine Hinge Point Training

1 x 10

Deficit Leg Raise

2 x 1:00

Spider Crawls

2 x 50

DB Renegade Row

2 x 1:00

Hedgehog Spine Flexion PAILs/RAILs

1 x 1

Thursday

Kinstretch Class 3

Kinstretch Joint Specific: Mobility and breathing for tight neck and traps

Friday

Lower Body Internal Strength Model 40-60 Minute Version

Loaded Hip Axial CARs in Hip Extension

1 x 1:00

Airplanes (RDL)

1 x 0:30

Back Magic Isometric

1 x 2:00

Sumo Deadlift Basis

2 x 0:20

Leg Extension

2 x 1:00

Loaded Single Leg Straddle Sliders

2 x 1:00

Skaters

2 x 0:20

Seated Lumbar Flexion PAILs/RAILs

1 x 2:00

Side-Lying Hip CARs

1 x 2

Friday

Lower Body Internal Strength Model 60-90 Minute Version

Full Body CARs Routine

1 x 1

Loaded Hip Axial CARs in Hip Extension

1 x 1:00

Airplanes (RDL)

1 x 0:30

Back Magic Isometric

1 x 2:00

Sumo Deadlift Basis

2 x 0:20

Leg Extension

2 x 1:00

Single Leg Hip Thrust

2 x 1:00

Around The World Leg Extensions

2 x 10

Loaded Single Leg Straddle Sliders

2 x 1:00

Skaters

2 x 0:20

Seated Lumbar Flexion PAILs/RAILs

1 x 2:00

Side-Lying Hip CARs

1 x 2

Friday

Lower Body Internal Strength Model Capsule & Mobility Focus

Full Body CARs Routine

1 x 1

Loaded Hip Axial CARs in Hip Extension

1 x 1:00

Airplanes (RDL)

1 x 0:30

Back Magic Isometric

1 x 2:00

Jefferson Curl

2 x 1:00

Half-Kneeling Hamstring PAILs/RAILs

1 x 3:00

Straight Leg Spine Lateral Flexion PAILs/RAILs

2 x 1:00

Pancake PAILs/RAILs

1 x 3:00

Banded ISOMP 90/90-Straight Leg Hip Flexion, Butterfly-Straddle

2 x 3:00

Hip Adduction PAILs/RAILs in 90 Degrees of Hip Flexion

1 x 2:00

Side-Lying Hip CARs

1 x 2

Saturday

Upper Body Internal Strength Model Capsule & Mobility Focus

Level 2 Shoulder CARs

1 x 1:30

Shoulder External Rotation PAILs & RAILs

1 x 2:00

Spine Lateral Flexion PAILs/RAILs

1 x 1:30

Overhead Weighted Spine Lateral Flexion

1 x 3

Pull-Up

1 x 30

Banded Shoulder Axial Rotations in Extension

1 x 5

Scapular Protracton PAILs/RAILs

1 x 1:00

Bent Arm Shoulder Horizontal Abduction PAILs/RAILs

1 x 3:00

Beefcake Hovers

1 x 1:00

Shoulder CARs in Bent Press Position

1 x 3

Thoracic Extension PAILs/RAILs

1 x 3:00

Spine Capsule PAILs & RAILs

1 x 1:30

Windmill Scap CARs

1 x 2

Saturday

Upper Body Internal Strength Model 60-90 Minute Version

Level 2 Shoulder CARs

1 x 1:30

Shoulder External Rotation PAILs & RAILs

1 x 2:00

Spine Lateral Flexion PAILs/RAILs

1 x 1:30

Overhead Weighted Spine Lateral Flexion

1 x 3

Bent Press

2 x 3:00

Pull-Up

2 x 1:00

Beefcake Hovers

2 x 0:20

Continuous Tension Single Arm Bench Press

2 x 1:00

Chest Supported Reverse Fly

2 x 1:00

Prone Blocked Thoracic Extension

2 x 1:00 @ 1:00

Bent Arm Shoulder Horizontal Abduction PAILs/RAILs

1 x 3:00

Level 2 Shoulder CARs

1 x 2

Hedgehog Spine Flexion PAILs/RAILs

1 x 2:00

Saturday

Upper Body Internal Strength Model 40-60 Minute Version

Level 2 Shoulder CARs

1 x 1:30

Shoulder External Rotation PAILs & RAILs

1 x 2:00

Overhead Weighted Spine Lateral Flexion

1 x 3

Bent Press

2 x 3:00

Pull-Up

2 x 1:00

Beefcake Hovers

2 x 0:20

Continuous Tension Single Arm Bench Press

2 x 1:00

Chest Supported Reverse Fly

2 x 1:00

Level 2 Shoulder CARs

1 x 2

Hedgehog Spine Flexion PAILs/RAILs

1 x 2:00

Saturday

SIT

Machine or Outdoor Zone 2

1 x 15:00

Full Body CARs Routine

1 x 1

Lactic Intervals

6 x 0:20

Coaches

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!

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

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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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Grayson & Sarah Strange Online Program