Optimal Foundations
Optimal Evolution
General FitnessOptimal Foundations is a beginner level program designed to build general fitness and learn proper form on foundational movements. This can be your program for life or it can be a stepping stone to safely and effectively begin your fitness journey and transition to more advanced programs.
Conditioning
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Bench Press
4 x 8
C
Multi-Directional Lunges
4 x 2
D1
Bear Crawl
4 x 25
D2
Prone Cobra on Swiss Ball
4 x 1:00
Conditioning
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Deadlift
4 x 8
C1
DB Bicep Curls
4 x 8
C2
Lying DB Tricep Extension
4 x 8
C3
DB Full Lateral Raise
3 x 8
D1
Tire Flip
4 x 10
D2
Sledgehammer
4 x 10
Conditioning
A
General Warm Up
WARM UP *May use contract/relax method for stretches BREATHING/MOBILIZATION: Foam Roller Longitudinal Lay w/ Breathing - 1-3 Minutes Feldenkrais Shoulder-Spine Integrator - x3-5/s STRETCHES: Big Bang Neck Stretch - x10-20sec/side Swiss Ball Chest Stretch - x10-20sec/side Lying Trunk Rotation - x10-20sec/side Middle Back & Abs on Swiss Ball - x20-30sec Squat Stretch - x20-30sec 90/90 Hip Stretch - x20-30sec/side Groin Stretch - x20-30sec Swiss Ball Quad Stretch - x20-30sec/side Calves (Knee Straight and Knee Bent) - x10-20sec/each McKenzie Press Up (Relax the Glutes) - x3-5 ACTIVATION: Progress to kneeling on the Swiss Ball for 30 seconds
B
Box Squat
4 x 8
C1
Half Kneeling Landmine Press
4 x 8
C2
Ring Rows
4 x 8
D1
Suitcase Carry
4 x 100
D2
Sled Row
4 x 200
Nathan Barna
Nathan is a Strength Coach, CHEK Practitioner and Licensed Holistic Lifestyle Coach specializing in helping elite athletes achieve results by optimizing their health, performance, and mindset.
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Optimal Foundations
Optimal Foundations
Optimal Foundations
