Foundations
Legacy Strength and Conditioning
Foundations is our entry-level strength & conditioning program, designed for anyone who is: New to fitness and unsure where to start Recovering from injury and looking for a smart, structured return Getting back into training after time away from the gym
This 4-day-a-week program is the perfect starting point to build strength, fitness, and confidence before progressing into one of our more advanced Legacy programs—or as a long-term option for those who want a solid, general baseline of performance.
What you’ll get:
4 Training Days per Week: Lower Body Strength Upper Body Strength Conditioning & Work Capacity Sprints & Hypertrophy
Well-rounded approach: Each session includes some conditioning to build aerobic fitness alongside strength and accessory work to improve durability and resilience.
Confidence in the basics: The two lifting days emphasise proper technique in core compound lifts so you can move safely and powerfully.
Smart conditioning: From aerobic intervals to circuits and sprint work, we’ll help you develop a reliable engine that makes everything else feel easier.
Mobility & durability prep: Every session starts with prep work to get blood flowing, improve movement quality, and reduce injury risk.
Support & guidance: You’ll have clear instructions, demo videos, and access to us via pur private Discord if you need help.
A1
Shin Box Rotation
2 x 8
A2
Single Leg Glute Bridge - Bench
2 x 8
A3
Jump Squat
2 x 10
B
Back Squat
4 x 8
C1
Single Leg RDL
3 x 8
C2
Box Jump
3 x 4
D
Walking Lunges
@ 1:00
10 Minute AMRAP
E
Conditioning – 10 min AMRAP Complete as many rounds as possible in 10 minutes: 10 calories (Assault Bike / Ski-Erg / Rower) 10 burpees 10 wall balls That’s 1 round = 30 reps. The goal is to move steady and consistently without burning out early. Keep your heart rate high but under control—focus on performing every movement well rather than rushing. Your score is total reps completed across all rounds.
A1
Inchworm Push-Up
2 x 5
A2
Thread the needle
2 x 5
A3
Burpee
2 x 8
30 Minute ‘HYROX’ Circuit
B
30 Minute Circuit Inspired by a HYROX-style session, this is a simple mix of low-skill movements performed continuously for 30 minutes. The focus is keeping your heart rate elevated, building fitness, and pushing overall work capacity while working in bodyweight movements. If you need to scale back some movements such as doing push ups on your knees then please do. If you don’t have a sandbag, swap in dumbbells, kettlebells, or just bodyweight. If 30 minutes feels too much, you can scale down to 20—but the goal is to challenge yourself and push through the full 30. AMRAP in 30 minutes 10 Burpee Broad Jumps 20 Push-Ups 30 Sandbag Lunges (30/20kg) 40 calorie Row
C1
Landmine Rotation
3 x 8
C2
Ab Wheel
3 x 8
C3
Plank
3 x 1:00
A1
T-Spine Rotation
2 x 8
A2
Hand Release Push-Up
2 x 10
A3
Half-Kneeling KB Press
2 x 8
B
Bench Press
4 x 8
C
Pull-Up
3 x MAX
D1
Dip
3 x 8
D2
Chest-Supported DB Row
3 x 8
E1
Push-Up
3 x MAX
E2
TRX Row
3 x MAX
F
Walk
1 x 20:00
Conditioning
A
Running Warm Up - Sprints
4 Rounds - Over 20m High Knees Heel Flicks Hamstring Stretch Sumo Squat Then 20M Sprint 50% Effort 20M Sprint 75% Effort 20M Sprint 100% Effort
B
Sprint
3 x 3 @ 75, 50, 20
C
Seated DB Shoulder Press
3 x 8
D
Seated Lateral Raise
3 x 10
E1
Barbell Bicep Curl
3 x 10
E2
Tricep Pushdown
3 x 12
F1
DB Overhead Tricep Extension
3 x 8
F2
Alternating DB Hammer Curl
3 x 10
G1
Plate Pinch Grip Hold
G2
DB Farmer's Walk
3 x 30
H
Assault Bike
1 x 10:00
Legacy Strength & Conditioning
We provide training programs to tactical professionals
Whether you’re new to training, coming back after injury, or just stepping back into the gym after time away, this program gives you the structure, support, and confidence to build real fitness that lasts. Four days a week, smartly programmed, with coachin
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Foundations
Foundations
Foundations
