Foundation+Workout+Program

=**We will be keeping it simple!**=

The Foundation Exercise program sticks to the basics. Below you will find a tutorial for all of the exercises we will be performing for phase 1.
=**Exercise Tutorials**=

In this video you will find multiple ways to perform the squat.
=//Progressions//= =Squat holding on to something= =Squat with your hands out= =Squat with hands on your hips=

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__**Pull Ups / Flexed Arm Hang**__
====Pull ups work primarily your latissimus dorsi. Secondary movers are the trapezius, rhomboids, back of your deltoid and biceps. The core is also engaged during this movement because you will have to stabilize yourself as you hang.====

=//Progression//= =Underhand Negative Pull Ups= =Underhand Flexed Arm Hang= =Underhand Assisted Pull Ups= =Underhand Pull Ups=

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__**Push Ups**__
====Push ups are great for building size and strength in the upper body. The prime mover for the push up is the pectoralis major. Secondary movers for the push up include the front of the shoulder and triceps.====

=//Progression (All of these can be made easier with your knees on the ground)//= =Push Up Plank= =Shoulder touches= =Negative Push Ups= =Push Ups=

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__**Planks**__
====Planks are awesome for building strength and stability in the core. Your transverse abdominis helps keep your body stable by contracting and restricting space in the abdominal area. This increases intra abdominal pressure. Having the ability to do this is integral in more advanced movements. Planks also help a person’s posture. You must contract your glutes, abdominals, quads, back and arms to keep your posture during a plank.====

=//Progressions//= =Plank with Knee Down= =Standard Plank=

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=**Workouts and Phases**=

====With the Foundation Home Workout you can work at your own pace. Some of the exercises will progress faster than others. You may be doing a normal push up with a modified pull up. You may be squatting holding onto something while being able to do standard planks. I want to stress the fact that every movement is different and they all will progress differently.====

**Do the progression of the movement that works for you!**
====To assist you I have developed examples of workouts for different phases of development. I have broken Phase 1 into four different sub phases A-D. This is not something you MUST follow, but it can be a great starting off point for someone.====

====Each of these phases allows you to gradually and safely progress to the next level. Each phase also contains a Fitness Test. To move on to the next phase simply complete the Fitness Test of the current phase.====

====Do not move on to the next phase until you can successfully complete the current stage's Fitness Test. The amount of time spent at each phase will be different for everyone. I would suggest testing every 2-4 weeks.====

__**Phase 1A**__
Phase 1A is as basic as it gets. During this phase you will complete the easiest progression of each movement. This phase is for you if you have a difficult time squatting properly, performing pull ups on your own, have a difficult time performing push ups and if you cannot hold a plank with proper form for any length of time.

====**//Fitness Test//**: Perform 2-3 underhand assisted pull ups with good form, 3-5 knees down push ups with good form, can squat properly with your hands out for 5-8 reps, and can hold a regular plank for at least 10 seconds with good form.====

Planks: 2-3 sets of 10-30 seconds
====//**Fitness Test**//: Can squat properly with hands at your side for at least 10 reps. Can do 2-3 unassisted underhand pull ups with good form, can perform 2-3 regular push ups with good form, can hold a plank for 30 seconds.====

Shoulder Touches: 2-3 sets of 10-20
//**Fitness Test:**// Perform 20 squats with your hands on your hips, perform 8-10 underhand pull ups with good form, perform 10 push ups with good form, hold a plank for over 45 seconds.

If you can complete the last Fitness Test you are ready for Phase 2!
= = = = =__**Phase 2**__=

====In Phase 1 pull ups consisted of three variations: underhand flexed arm hang, underhand assisted pull ups, and underhand chin ups. In Phase 2 an overhand grip is used which will make the movement much more difficult. It also will help to focus more on the latissimus dorsi (back muscle). Be sure to use a chair for assistance if the movement is difficult for you.====

====The squat changes to a lunge. This reduces your base of support and puts most of the resistance on one leg. This requires greater strength in the quadriceps and glutes and more stability in both the lower body and the core. Side lunges are also integrated into this phase. This works the frontal plane of motion and will strengthen a person’s ability to move through all planes of motion.====

====The push up also changes. This time your legs ill be propped up on a chair to increase the demands on the core while changing the focus of the movement in the upper body. Elevated push ups focus a bit more on the upper chest and will increase the efficiency of the movement.====

**Check out these three new variations in the video below!**
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====Planks also have been changed. Now a push up plank is utilized. Also, the base of support is limited by lifting a leg, lifting an arm or both in combination. There also is a tutorial on how to perform a walking plank in combination with push ups. This is a great way to increase the demands on the core while building your chest and increasing you shoulder stability. Talk about efficient!====

====Dips are a great multi-joint movement that focus on the triceps. Your chest and shoulders will also assist in the movement. Similar to the sit up, the further the legs move from the hips the more difficult the movement becomes. Play with the leg position and work at the level that works best for you.====

**Check out these four movements and the variations in the video below!**
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All you need to do is simply choose the version of each movement that suites your fitness level and perform each of them three times a week on nonconsecutive days. (Ex: Monday, Wednesday, Friday)
====Modify the volume accordingly. I would suggest starting with 2-3 sets of each movement for 8-10 reps. Once you build your work capacity, increase the volume and begin decreasing your rest between sets.====

====Once you master these movements and can complete all three workout variations, you can perform the exercises in a circuit. This is when you do each exercise one after the other without resting. You only rest once you have completed one set of every exercise. This increases your heart rate and the overall demands on your body.====

Any questions? Let me know!

- Mr. Glenn