BACK TO BASICS
PROGRAM
for Performance
Follow all 3 steps below to get started with our Foundation Program
Phase 1
Duration: 3 weeks | Frequency: 3 days per week
IMPORTANT! Rest at least 48 hours between exercise days.
Select a day and complete the designated exercises.
Instructor: Chris
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 | Week 3 |
|---|---|---|---|
| Circuit 1 | |||
| Overhead Press | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| DeadBug (Hollow Hold) | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Hip Abduction | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Circuit 2 | |||
| Upright Row | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Knee Raises | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| (Chair Supported) Russian Twist | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
Instructor: Tony
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 | Week 3 |
|---|---|---|---|
| Circuit 1 | |||
| Chest Press | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Ankle Clock Taps | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Birddog | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Circuit 2 | |||
| Bent Over Row | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Overhead March in Place | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Bear Holds | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
Instructor: Jenny
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 | Week 3 |
|---|---|---|---|
| Circuit 1 | |||
| Bicep Curl | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Alternating Reverse Lunge | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Half Kneeling Wood Chopper | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Circuit 2 | |||
| Floor Press | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| High Plank | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
| Glute Bridge | 4 sets of 6 repetitions | 4 sets of 8 repetitions | 4 sets of 10 repetitions |
Phase 2
Duration: 3 weeks | Frequency: 3 days per week
IMPORTANT! Rest at least 48 hours between exercise days.
Select a day and complete the designated exercises.
Instructors
Circuit 1: Mauricio
Circuit 2: Santos
Circuit 3: Naeiri
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 | Week 3 |
|---|---|---|---|
| Circuit 1 | |||
| Squat | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Boat Hold | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Bent Over Row | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Circuit 2 | |||
| Floor Press | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Glute Bridge | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Side Plank | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Cardio Circuit | |||
| Mountain Climbers | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
| Jumping Jacks | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
| Quick Feet Around a Cone | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
Instructors
Circuit 1: David
Circuit 2: Yesenia
Circuit 3: Jjesus
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 | Week 3 |
|---|---|---|---|
| Circuit 1 | |||
| Reverse Lunge | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Hip Abductions | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Zotman Curls | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Circuit 2 | |||
| Concentric Push Up | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Dead Bug | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| RDL | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Cardio Circuit | |||
| High Knees | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
| Imaginary Jump Rope | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
| Toe Taps | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
Instructors
Circuit 1: Alex
Circuit 2: Crystal
Circuit 3: Jordan
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 | Week 3 |
|---|---|---|---|
| Circuit 1 | |||
| Seated Over Head Press | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Standing Wood Chopper to Forward Lunge | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Ankle Clock Taps | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Circuit 2 | |||
| Pull Apart | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Good Morning | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| High Plank | 4 sets of 8 repetitions | 4 sets of 10 repetitions | 4 sets of 12 repetitions |
| Cardio Circuit | |||
| Quick Feet | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
| Icky Shuffle | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
| Boxer Burnouts | 4 sets of 30 seconds | 4 sets of 45 seconds | 4 sets of 60 seconds |
Phase 3
Duration: 2 weeks | Frequency: 3 days per week
IMPORTANT! Rest at least 48 hours between exercise days.
Select a day and complete the designated exercises.
Instructors
Circuit 1: Arlene
Circuit 2: Chris
Circuit 3: Arlene
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 |
|---|---|---|
| Circuit 1 | ||
| Tempo Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Alternating Reverse Lunges | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Deadbugs | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Leg Raises | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Circuit 2 | ||
| Hip Hinge | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Glute Bridges | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Bicep Curls | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Bent Over Row | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Cardio Circuit | ||
| Imaginary Jump Rope | 4 sets of 45 seconds | 3 sets of 60 seconds |
| Icky Shuffle | 4 sets of 45 seconds | 3 sets of 60 seconds |
| Boxer Burnouts | 4 sets of 45 seconds | 3 sets of 60 seconds |
Instructors
Circuit 1: Gevork
Circuit 2: Hannah
Circuit 3: Omar
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 |
|---|---|---|
| Circuit 1 | ||
| Floor Press | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Hammer Curls | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Lateral Raises | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Bear Holds | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Circuit 2 | ||
| Curtsy Lunge | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Messier Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Single Leg RDL | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| RFE Split Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Cardio Circuit | ||
| Jumping Jacks | 4 sets of 45 seconds | 3 sets of 60 seconds |
| Burpees (No Push Up) | 4 sets of 45 seconds | 3 sets of 60 seconds |
| Mountain Climbers | 4 sets of 45 seconds | 3 sets of 60 seconds |
Instructors
Circuit 1: Garland
Circuit 2: Mauricio
Circuit 3: Arlene
Rest 15 seconds between exercises, 45 seconds between sets
| Exercise | Week 1 | Week 2 |
|---|---|---|
| Circuit 1 | ||
| Drop to Base (To Full Squat) | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Skater to Curtsy Lunge | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Romanian Deadlift (RDL) | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Split Squat | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Circuit 2 | ||
| Push Up | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Overhead Press | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Side Plank | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Shoulder Taps | 4 sets of 8 repetitions | 3 sets of 12 repetitions |
| Cardio Circuit | ||
| Toe Taps | 4 sets of 45 seconds | 3 sets of 60 seconds |
| Quick Feet (Around a Cone) | 4 sets of 45 seconds | 3 sets of 60 seconds |
| High Knees | 4 sets of 45 seconds | 3 sets of 60 seconds |
Struggling to complete the workouts? Go back to our Foundation Program.