Foundation 1 Workout

Listed below you will find exercises that we have gone over during the past few workouts. There may also be a few listed that we have not yet worked on but we will and I want you to go ahead and try them. Complete each exercise below along with the recommended sets & repetitions, 1-2 x per week in addition to our workout. They can be done in any order. 

Foam Rolling

Begin with foam rolling. Duration 15-30 minutes. Spend 2-3 minutes on each area. The longer the better. Click here for our articles & guides on Foam Rolling to learn more.

Foam Rolling your Quadriceps

Foam Rolling your Gluteals & Piriformis

Foam Rolling your IT Band

Foam Rolling your Calves

Foam Rolling your Adductors

Massaging the arch of your foot with a lacrosse ball.

The Workout

Do the workout in a circuit training fashion. Do 1 set of each exercise, then repeat the circuit until given amount of sets are completed. If an exercise has less sets then others, simply remove it from the circuit when all sets & reps for that exercise are completed. 

Glute Bridges: Complete 3 sets of 15-20 reps

Standing Back Row with Bands: 3 sets 10 - 20 reps using the orange band.

Marching Minor: 3 sets of 30-60 seconds.

Straight Arm Plank: 3-4 sets of 30 - 60 second holds

Side Lying Hip Abduction (outer thigh): 2-3 sets of 15-20 reps ea. leg. 

Prone Opposite Arm Leg Extensions - 3 x 10 reps each side.

Side Lying Hip Adduction (inner thigh): 2-3 sets of 20-25 reps ea. leg.


Do these stretches after you foam roll and when you are finished with your workout.

8-10 reps each leg.
Lie supine on the floor, grasp both hands just below the knee and extend the leg straight by engaging the quad, repeat. Keep the other leg fully extended on the floor for a deeper stretch.

90/90 Hip Stretch - Click on the picture to see more. 2x5 reps, 3 second holds.

90/90 Hip Stretch - Click on the picture to see more. 2x5 reps, 3 second holds.

8-10 reps each leg.
Actively Stretching your Gastrocnemius muscle of your lower leg.

Foam Roll your Quadriceps again for 1 - 3 min each side.