Basis Beginning Comprehensive
Basis Health & Performance NY
Our beginning training program is designed to optimize health and performance utilizing the Internal Strength Model from Functional Range Systems.
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The Internal Strength Model is tissue-specific training rather than exercise-specific training. What that means is that exercises in this program are created or selected to target, develop, and strengthen the specific movements and qualities that make a joint a better joint. You will see a combination of traditional strength and bodybuilding exercises, combined with innovative movements, and mobility exercises.
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Conditioning utilizes heart rate technology with a combination of indoor and outdoor, machine and calisthenic exercises. Has zone 2 and HIIT
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Kinstretch classes help further target movement deficits
A
Train Heroic Self Assessment
1 x 1
A
Zone 2 Outdoor Options
1 x 45:00
A
Full Body CARs Routine
1 x 3
B
Hip Adduction PAILs/RAILs in 90 Degrees of Hip Flexion
1 x 2:00
C1
Hip Internal Rotation PAILs/RAILs in Lunge
1 x 2:00
C2
Spine Capsule PAILs & RAILs
1 x 2:00
D1
Banded Seated Hip Axial Rotations
1 x 1:00
D2
Roll Downs
2 x 1:00
E1
Back Squat
3 x 0:25
E2
Half Straddle PAILs/RAILs
3 x 1:00
E3
Single Leg Straddle Collapsed End Range Circles
3 x 5
F
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
Hip Internal Rotation PAILs/RAILs in Lunge
1 x 2:00
C2
Spine Capsule PAILs & RAILs
1 x 2:00
D1
Banded Seated Hip Axial Rotations
1 x 1:00
D2
Roll Downs
1 x 1:00
E1
Back Squat
3 x 0:25
E2
Continuous Tension Romanian Lean/Nordic Curl
3 x 0:30
E3
Tuck-ups
3 x 10
E4
Half Straddle PAILs/RAILs
3 x 1:00
E5
Single Leg Straddle Collapsed End Range Circles
3 x 5
F
Quadruped Hip CARs Standing or Bench Version for Better ER
1 x 5
A
Full Body CARs Routine
1 x 1
B
Shoulder Internal Rotation PAILs & RAILs
1 x 2:00
C
Shoulder Axial Rotation With External Load At Elbow
1 x 1:00
D1
Incline DB Bench Press
3 x 0:45
D2
1-Arm DB Row
3 x 1:00
D3
Pelican Push-ups
3 x 1:00
E1
M Stretch (Shoulder Extension PAILs/RAILs)
1 x 2:00
E2
Shoulder Extension Hovers
1 x 1:00
A
Full Body CARs Routine
1 x 1
B
Shoulder Internal Rotation PAILs & RAILs
1 x 2:00
C1
Neck Flexion PAILs/RAILs
1 x 2:00
C2
Supine Neck Capsule CARs
1 x 5
D
Shoulder Axial Rotation With External Load At Elbow
1 x 1:00
E1
Incline DB Bench Press
3 x 0:45
E2
1-Arm DB Row
3 x 1:00
E3
Kettlebell Tricep/Elbow Extension
3 x 0:45
E4
Side Lying Reverse Fly or Pulley Rear Delt Full Range Training
3 x 0:45
E5
Pelican Push-ups
3 x 1:00
F1
M Stretch (Shoulder Extension PAILs/RAILs)
1 x 2:00
F2
Shoulder Extension Hovers
1 x 1:00
A
Full Body CARs Routine
Conditioning
B
Zone 2 Circuit 51
Keep heart rate between 70-80% of max for 30-50:00 to complete (max=200-age) Complete in any order, break into sets however you like. Weights and reps are based on aptitude and ability to execute the movement in the right heart rate zone. 2K Row or Run 3 Mile Bike or 6:00 Stairs or Box Walkovers (low box) 30-50 Pull-ups or Pull-Downs 50 Heavy Ball Cleans (25-100#) or sandbag to shoulder 50-100 Push-ups 5 x 50ft Weighted Hand-Foot Crawl 5 x 50ft Pinch Carry
C
Kinstretch Mini Class: ISM Elbow and Wrist Warm-up or Pre-Training
1 x 1
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
C
Quadruped Hip CARs
1 x 2:00
D1
Deadlift
3 x 0:30
D2
Continuous Tension Barbell Hip Thrust
3 x 1:00
D3
Continuous Tension Calf Raise
3 x 1:00
E
Side-Lying Hip CARs
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
Tibial Rotation PAILS/RAILS at Wall
1 x 2:00
B3
Spine Capsule PAILs & RAILs
B4
Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch
1 x 2:00
C
Quadruped Hip CARs
1 x 2:00
D1
Deadlift
3 x 0:30
D2
Continuous Tension Barbell Hip Thrust
3 x 1:00
D3
Continuous Tension Calf Raise
3 x 1:00
E
Side-Lying Hip CARs
1 x 1:00
A
Zone 2 Outdoor Options
1 x 45:00
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.
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.
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."
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 Beginning Comprehensive
Basis Beginning Comprehensive
Basis Beginning Comprehensive
