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: 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!
A
Train Heroic Self Assessment
1 x 1
Backsync
B
Backsync Daily Routine
Hello! For those of you who have a Backsync, we wanted to provide some instructions on how to start using yours. Start with mastering the first three videos after your CARs routine and progress to adding the next three. You can also add a Seg-B to things like sit-ups or Jefferson curls to add intensity and precision. For those of you that do not have one but are curious Do you need a Seg-B? No. :) Is it a great tool for training your spine to move better? Yes. We were sent a prototype to play with for a few months last year and decided to get behind the product because feedback for spine segmenting or spinal control in general, is so hard to give- even in person. This machine makes it totally possible. It helps in a few ways- developing delicate fine motor skills, forcing you to work so much harder at strengthening each segment, and showing you where you are weak and where you lack mobility. It's a pretty durable product that can handle pretty heavy loading. To paraphrase our friend Alex Nichols, if someone were to ask you to flex your bicep and you couldn't, we could agree that it would be a problem. If someone asks you to expand or contract a segment of your musculature between vertebrae and you can't, that should also be considered a problem. Those tissues won't perform well under load. This machine is the best thing we've seen for teaching the brain how to control, contract, and expand musculature between vertebrae without the help of a trained professional.
A
Zone 2 Outdoor Options
1 x 45:00
B
Kinstretch Half Class: Lumbar Flexion/Thoracic Extension With Emphasis On Lateral Flexion
1 x 1
C
Kinstretch Joint Specific Class: Shoulder Internal Rotation From Multiple Angles
1 x 1
A
Full Body CARs Routine
1 x 3
B1
Hip Adduction PAILs/RAILs in 90 Degrees of Hip Flexion
1 x 2:00
B2
Frog PAILs/RAILs
1 x 2:00
C1
Dynamic Isometric Hip Internal Rotation in Lunge, Progressive Tissues
1 x 2:00
C2
Spine Capsule PAILs & RAILs
1 x 2:00
D1
Weighted Tibial Axial Rotations
1 x 1:00
D2
Jefferson Curl
1 x 1:00
E
Back Squat
1 x 0:25
F1
Slider Hamstring Curls
1 x 1:00
F2
Spine Lateral Flexion EQI
1 x 1:00
F3
Spine Lateral Flexion Eccentrics
1 x 1:00
F4
Hip Abductor/ Hip Lateral Loading
1 x 1:00
F5
Side Lying Hip Adduction End Range Circles
1 x 1:00
F6
Standing Leg Extensions
1 x 10
G
Quadruped Hip CARs Standing or Bench Version for Better ER
1 x 5
A
Full Body CARs Routine
1 x 3
B
Hip Adduction PAILs/RAILs in 90 Degrees of Hip Flexion
1 x 2:00
C1
Dynamic Isometric Hip Internal Rotation in Lunge, Progressive Tissues
1 x 2:00
C2
Spine Capsule PAILs & RAILs
1 x 2:00
D1
Weighted Tibial Axial Rotations
1 x 1:00
D2
Jefferson Curl
1 x 1:00
E
Back Squat
1 x 0:25
F1
Slider Hamstring Curls
1 x 1:00
F2
Spine Lateral Flexion EQI
1 x 1:00
F3
Spine Lateral Flexion Eccentrics
1 x 1:00
F4
Hip Abductor/ Hip Lateral Loading
1 x 1:00
G
Quadruped Hip CARs Standing or Bench Version for Better ER
1 x 5
A
Full Body CARs Routine
1 x 1
B1
Shoulder Internal Rotation PAILs/RAILs (Quadruped)
1 x 2:00
B2
Weighted Isometric in Shoulder External Rotation
1 x 2:00
C1
Neck Flexion PAILs/RAILs
1 x 2:00
C2
Weighted Neck Flexion
1 x 1:00
C3
Weighted Neck Extension
1 x 1:00
D
Bench Press
1 x 0:25
E1
1-Arm DB Row
1 x 1:00
E2
Kettlebell Tricep/Elbow Extension
1 x 1:00
E3
Banded Regressive Pec/Delt Training
1 x 1:00
E4
Continuous Tension Hollow Press
1 x 1:00
F1
M Stretch (Shoulder Extension PAILs/RAILs)
1 x 2:00
F2
Shoulder Extension Hovers
1 x 1:00
F3
Banded Shoulder Axial Rotations in Extension
1 x 2:00
A
Full Body CARs Routine
1 x 1
B1
Shoulder Internal Rotation PAILs/RAILs (Quadruped)
1 x 2:00
B2
Weighted Isometric in Shoulder External Rotation
1 x 2:00
C1
Neck Flexion PAILs/RAILs
1 x 2:00
C2
Weighted Neck Flexion
1 x 1:00
D
Bench Press
1 x 0:25
E1
1-Arm DB Row
1 x 1:00
E2
Banded Regressive Pec/Delt Training
1 x 1:00
F
Banded Shoulder Axial Rotations in Extension
1 x 2:00
A
Full Body CARs Routine
Conditioning
B
Zone 2 Circuit 50
Maintain HR between 70-80% of max for 30-40:00 2:00 Machine/ run/ jump rope/ stairs 20 Walking Lunges Set of speedy push-ups (set stops when they slow) 2/2 Shoulder CARs in Bottom of Squat Set of easy Ring Rows 10/10 Plank Shoulder Taps KB swings until HR starts to get too high 2:00 Machine/ run/ jump rope/ stairs 50' Foot-Hand Crawl 50' Farmer's Carry 50' Front Rack Carry (same DB's as Farmer's) 5-10 DB push Press (same DB's) 5-10 Renegade Row (do I have to say it...) Repeat for 30-40 minutes
C
Kinstretch Joint Specific Class: Wrist Extension With Focus On Strength
1 x 1
A
Full Body CARs Routine
1 x 3
B1
Dynamic Isometric Hip External Rotation, Progressive Tissues
1 x 2:00
B2
Ankle Rotation PAILs/RAILs
1 x 2:00
B3
Spine Capsule PAILs & RAILs
C1
Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch
1 x 2:00
C2
Collapsed Hip Extension End Range Circles
1 x 1:00
C3
Side-Lying Hip CARs
1 x 2:00
D
Deadlift
1 x 0:30
E1
Hip Flexion EQI
1 x 1:00
E2
Barbell Hip Thrust
1 x 1:00
E3
Hamstring and Adductor Progressive and Regressive Slider
1 x 1:00
F
Supine Hip External Rotation Strength & Hypertrophy
1 x 1:00
A
Full Body CARs Routine
1 x 3
B1
Dynamic Isometric Hip External Rotation, Progressive Tissues
1 x 2:00
B2
Spine Capsule PAILs & RAILs
C1
Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch
1 x 2:00
C2
Collapsed Hip Extension End Range Circles
1 x 1:00
D
Deadlift
1 x 0:30
E1
Barbell Hip Thrust
1 x 1:00
E2
Hamstring and Adductor Progressive and Regressive Slider
1 x 1:00
F
Supine Hip External Rotation Strength & Hypertrophy
1 x 1:00
A
Full Body CARs Routine
1 x 1
B1
Dynamic Isometric for Shoulder External Rotation w Band
1 x 2:00
B2
Thoracic Extension PAILs/RAILs
1 x 2:00
B3
Elbow Rotation PAILs/RAILs
1 x 2:00
C1
Shoulder Flexion PAILs & RAILs
1 x 2:00
C2
Prone Shoulder CARs
1 x 3
D1
Overhead Weighted Shoulder Axial Rotations
1 x 5
D2
Elbow Rotation Triplet
1 x 1:00
E
Pull-Up
1 x 0:25
F1
Seated DB Press
1 x 1:00
F2
DB Reverse Fly
1 x 1:00
F3
Continuous Tension or EQI Bicep Curl
1 x 2:00
F4
Lateral to Front Raise Eccentric with Torso Rotation
1 x 1:00
G
Level 2 Shoulder CARs
1 x 2:00
H
Lactic Intervals
6 x 0:20 @ 2:00
A
Full Body CARs Routine
1 x 1
B
Dynamic Isometric for Shoulder External Rotation w Band
1 x 2:00
C1
Shoulder Flexion PAILs & RAILs
1 x 2:00
C2
Prone Shoulder CARs
1 x 3
D
Pull-Up
1 x 0:25
E1
Seated DB Press
1 x 1:00
E2
Continuous Tension or EQI Bicep Curl
1 x 2:00
E3
Lateral to Front Raise Eccentric with Torso Rotation
1 x 1:00
F
Level 2 Shoulder CARs
1 x 2:00
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
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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
