Foundations

Aims

This program is all about giving you a foundation to build serious strength and mobility. The body is incredibly complex but we’ll start off simple and slowly increase the difficulty as you learn how to find, stretch and strengthen specific muscles.

Foundations is built in two stages - with the second stage directly building on the first. Each program is 4 sessions to be done ideally over the course of 7-10 days. If it takes a little longer no problem, but try to get consistent with training for maximum results.

Mobility - learn how to find, engage and work the key muscles in the hips & shoulders. Start working key parts of mobility. We’ll move from isolating and stretching a muscle to isometric engagement and then into kinetic stretching.

Lower body (Hip Capsule, Piriformis, Quads & hip flexors, Hamstrings, Adductors (short and long))
Upper body (Shoulder Capsule, Rotator cuff, Pecs, Lats, Traps)

Strength -get the scapulars working right to create solid pushing and pulling mechanics to lead to push-ups, ring rows, pull-ups and all things calisthenics for upper body. Lower body strength work is based around the single leg squat and building a solid bodyweight squat. With these two foundations it’s easy to then build serious leg strength as you have the balance, mobility and understanding to push hard with good mechanics.

Good Questions:

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When to move from phase 1 to phase 2?

When to finish with phase 2 and start on a dedicated program?