FULL SYSTEM
“12 Foundations combined with 12 Progressions”
2x per week: 12 foundations are performed 1x per week and 12 progressions are performed on a separated day during the week.
4x per week: Also have the option to split (progressions & foundations) up over 4 days.
Check Out App Demo
Below are all the exercises you get with your purchase. In blue are the free videos to review.
FOUNDATIONS |
PROGRESSIONS |
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Hips Intro |
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| 1 | Clam Cross | Wobble Walks | |
| 2 | Groin Rotator | Bent Groin Squeeze | |
| 3 | Knee in Bridge | North Pole – Hamstrings | |
| 4 | Lunge Back | Acceleration Lunge | |
| 5 | Hip Width Tuck | Sumo Tuck | |
Core |
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| 6 | AB SL Punch | Double Leg Lift | |
| 7 | Obl Side Reach | Core Turn | |
| 8 | Lumbar 1/4 Pull | QUAW | |
Shoulder Intro |
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| 9 | Elbow Arch | Posture Flys | |
| 10 | V Low Row | Palms Face Row | |
| 11 | Side Pull Down | Boxer Pull Down | |
| 12 | Bench Cuff | Barbell Standing Cuff | |
Extremity Training
Ankles |
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| 1 | Foot Forward Press | Ankle Inverts | |
| 2 | Floor Heal Lift | Shin Pull Backs | |
Wrists |
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| 1 | Bear Claw | DB Walks | |
| 2 | Side Wrist Extension | Reverse Grip | |
Neck |
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| 1 | Forward Angle | Chicken | |
| 2 | Side Rocker | Unilateral Trap Work | |
Lifting Technique
Squat & Bench Technique Program |
| Form Squat |
| Wide Box Squat Technique |
| DB Form Press |
| BB Bench-Contraction Technique |