FOUNDATION PROGRAM

Warm Up: Choose One: Running, Bike, Treadmill, Rowing, Cross Trainer, Skipping.
Time Duration: 8 min
Intensity Rating: Build up and gradually increase intensity.

Strength Program
Exercise Resistance Reps Sets Form Guide
• Lay with your body parallel to the bar (smith machine, gym
rings or oval fence work well).
• Pull your chest to the bar just to the bottom of your pecks.
Inverted • Arms shoulder width apart and hands in line with shoulders.
Body Weight 10 1-2
Row • Hold your hips straight, don’t let your hips sag.
• Demo: https://www.youtube.com/watch?v=XZV9IwluPjw
• Alternatives: DB Rows (Below)
https://www.youtube.com/watch?v=HE5IBnWYEq4
• Knees in line with your toes, focus on not letting them fall
inward.
• Keep knees behind toes, squatting in a motion like you
would to sit down while keeping back straight.
Squat Body Weight 10 1-2 • Alternatively, if you find squatting to hard, squat down
onto a seat then stand back up, this breaks the exercise
into two separate movements.
• Demo: https://www.youtube.com/watch?v=aclHkVaku9U
• Body aligned.
• Squeeze bum and engage core.
• Shoulders in line with your hands.
• As you go down make sure your elbows don’t flair, keep
Push Up Body Weight 10 1-2 them at 45 degrees.
• If it is to hard drop it back to push-ups on your knees or
wall.
• Demo: https://www.youtube.com/watch?v=Q7cPaJZoOng
• One foot in front of the other knee in line with toes.
10 • Keep back straight, staying stationary, drop the back knee
Lunges Body Weight each 1-2 down then rise back up, this is one rep.
leg
• Demo: https://www.youtube.com/watch?v=QOVaHwm-Q6U
• Straight line body, including head.
• Brace core and squeeze glutes.
Prone Hold Body Weight 1 min 1-2 • If you can’t keep your back straight drop knees to the
ground.
• Demo: https://www.youtube.com/watch?v=TvxNkmjdhMM
• Elbow in line with your shoulder.
• Keep your body straight, brace your core and don’t forget
30 sec to breathe.
Side Hold Body Weight each 1-2 • If a full side hold is to difficult or hurting try doing it on your
side
knees instead of your toes.
• Demo: https://www.youtube.com/watch?v=BhWGMc_JfXM
• Laying on your back, hips to the sky, feet hip width apart.
• Body aligned, feet directly under your knees.
Bridge Hold Body Weight 30 sec 1-2 • Try to hold your hips still, no hip sag.
• Demo: https://www.youtube.com/watch?v=EEtd0uY-bMw

Notes
• For each exercise try to keep your body straight (aligned), this will make the exercise harder but you
will achieve better results and you are less likely to cause pain or injury.

• Be sure to listen to your body, if you feel discomfort, stop and reassess your form, try an alternative
option with less resistance if need be.

• Rest time between exercises should be around 1 min, rest in between sets should be 2-3 minutes (if
completing 2 sets). This program can be completed 3-4 times per week but will need to be adjusted
as you progress and get stronger.

• If you’re stuck click the blue links to see a demonstration of the exercise.

• The primary focus of this session is to concentrate on your form and technique and to build your
strength foundation.

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