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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

Program Intro and Expectations

1 x 1

Sunday

Self Assessment and Backsync Daily Routine

Train Heroic Self Assessment

1 x 1

Backsync

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.

Monday

Zone 2 Monostructural Conditioning + Kinstretch Class

Zone 2 Outdoor Options

1 x 45:00

Kinstretch Half Class: Elbow Rotation + Strength Training

1 x 1

Kinstretch Joint Specific: Wrist Extension/Flexion

1 x 1

Tuesday

Lower Body & Spine: Space, Strength, Hypertrophy

Full Body CARs Routine

1 x 1

Spine Capsule PAILs & RAILs

1 x 2:00

Knee Rotation Dynamic Isometric

1 x 2:00

Kinstretch - Knee CARs in Hip Extension (Prone)

1 x 5

Ankle Dorsiflexion/Big Toe Extension PAILs/RAILs

1 x 3:00

Hip Internal Rotation PAILs on Bench + Hover/ISO MP

1 x 3:00

Bear Sit Transition

1 x 2:00

Back Squat

1 x 0:20

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

1 x 3:00

Sissy Squat/Natural Leg Extension

1 x 1:00

Assisted Hamstring Curl

1 x 1:00

Calf Raise

1 x 1:00

Spine Flexion Continuous Tension Set

1 x 2:00

Hip CARs

1 x 2

Tuesday

Lower Body & Spine: Short Version

Full Body CARs Routine

1 x 1

Spine Capsule PAILs & RAILs

1 x 2:00

Knee Rotation Dynamic Isometric

1 x 2:00

Hip Internal Rotation PAILs on Bench + Hover/ISO MP

1 x 3:00

Bear Sit Transition

1 x 2:00

Back Squat

1 x 0:20

Sissy Squat/Natural Leg Extension

1 x 1:00

Assisted Hamstring Curl

1 x 1:00

Hip CARs

1 x 2

Wednesday

Upper Body: Space, Strength, and Hypertophy

Full Body CARs Routine

1 x 1

Knee Set-up Shoulder Internal Rotation PAILs/RAILs or CT

1 x 3:00

Shoulder Rotation Eccentrics w Pulley or Cable Machine

1 x 1:00

Side Plank Shoulder CARs

1 x 5

Neck Flexion PAILs/RAILs

1 x 2:00

Prone Neck Capsule CARs

1 x 10

Bench Press

3 x 0:20

Pull-Up

3 x 0:20

Seated Row

2 x 1:00

Seated DB Press

2 x 1:00

Lateral to Front Raise Eccentric with Torso Rotation

2 x 1:00

DB Fly

2 x 1:00

Level 2 Shoulder CARs

1 x 2

Shoulder Flexion PAILs & RAILs

1 x 3:00

Wednesday

Upper Body: Short Version

Full Body CARs Routine

1 x 1

Knee Set-up Shoulder Internal Rotation PAILs/RAILs or CT

1 x 3:00

Shoulder Rotation Eccentrics w Pulley or Cable Machine

1 x 1:00

Side Plank Shoulder CARs

1 x 5

Bench Press

3 x 0:20

Pull-Up

3 x 0:20

Seated Row

2 x 1:00

Seated DB Press

2 x 1:00

Level 2 Shoulder CARs

1 x 2

Thursday

Zone 2 Bodyweight Circuit + HIIT + Kinstretch Mini Class

Full Body CARs Routine

Kinstretch Joint Specific: Knee Flexion + Connective Tissue Strength Training

1 x 1

Conditioning

Zone 2 Circuit 78

Maintain Heart Rate between 70-80% Accumulate in any order you like, you're done either when it's complete or you run out of gas: 15:00 Machine(s) 5:00 Jump Rope 100 KB Swings 50 Box Walkovers (each pass over the top is 1) 50 Sit-ups 40 Cossacks (40 each side) 40 Push-ups (if you're a push-up master, do 1-arm) 30 Single Leg RDL (30 each side) 30 Pull-ups or Pull-downs (should feel easy, pull as deep as possible) 20 Heavy Ball Shouldering (lift a heavy ball or sandbag to shoulder and drop it) 20 Lunges with Heavy Ball 10 Power Cleans (sub bicep curl) 10 Jerks (sub push press or incline press)

Lactic Intervals

3 x 1:00 @ 3:00

Friday

Lower Body and Spine: Space, Strength, Hypertrophy

Full Body CARs Routine

1 x 1

Hip External Rotation Seated w Band or Pulley

1 x 2:00

Hip Capsule CARs

1 x 5

Spine Capsule PAILs & RAILs

1 x 2:00

Segmenting Cat-Cow

1 x 2

Sumo Deadlift Basis

3 x 0:20

Continuous Tension Barbell Hip Thrust

1 x 1:00

Hip & Spine Lateral Loading

1 x 1:00

Cable/Pulley Straddle Adductor

1 x 1:00

Segmenting Spine Extension, Elevated

1 x 1:00

Hip CARs

1 x 2

Continuous Tension Supine Hamstring

1 x 2:00

Friday

Lower Body and Spine: Short Version

Full Body CARs Routine

1 x 1

Hip External Rotation Seated w Band or Pulley

1 x 2:00

Hip Capsule CARs

1 x 5

Spine Capsule PAILs & RAILs

1 x 2:00

Segmenting Cat-Cow

1 x 2

Sumo Deadlift Basis

3 x 0:20

Hip & Spine Lateral Loading

1 x 1:00

Segmenting Spine Extension, Elevated

1 x 1:00

Hip CARs

1 x 2

Saturday

Upper Body: Space, Strength, & Hypertyrophy

Full Body CARs Routine

1 x 1

Shoulder External Rotation PAILs & RAILs

1 x 3:00

Elbow Rotation PAILs/RAILs

1 x 3:00

Weighted Elbow CARs Push-up Slider Band

1 x 1:00

Dumbbell Heath Row

2 x 1:00

Landmine Presss

2 x 1:00

Continuous Tension Single Arm Pull-Down

2 x 1:00

Elbow Rotation Triplet

2 x 1:00

Continuous Tension or EQI Bicep Curl

1 x 2:00

Supine Shoulder CARs

1 x 1:00

Bent Arm Shoulder Horizontal Abduction PAILs/RAILs

1 x 3:00

Saturday

Upper Body: Short Version

Full Body CARs Routine

1 x 1

Shoulder External Rotation PAILs & RAILs

1 x 3:00

Dumbbell Heath Row

2 x 1:00

Landmine Presss

2 x 1:00

Continuous Tension Single Arm Pull-Down

2 x 1:00

Elbow Rotation Triplet

2 x 1:00

Continuous Tension or EQI Bicep Curl

1 x 2:00

Supine Shoulder CARs

1 x 1:00

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!

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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Basis Comprehensive Program: Strength, Conditioning, & Kinstretch