With the Foundation Home Workout you can work at your own pace. (Click HERE for exercise tutorials)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.

I want to again emphasize that each movement will progress differently. For example, it is okay to do a sub phase B pull up program and a sub phase C push up program in the same workout.

These templates are not set in stone and are just examples of typical progressions.

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.

Begin at the first sub phase that has a Fitness Test you cannot currently complete. Sub phases A and B may be easy for you to complete successfully. If so, skip them and start on sub phase C.

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.

Also, cardiovascular work should be done after the workout or on off days. Walking or any low impact cardio work is ideal in Phase 1. (ex: elliptical, walking on a treadmill, bike riding)

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.

Frequency
Twice A Week (Ideally Monday/Thursday)
*If you do not pass the Fitness Test after 3 weeks, increase the frequency to 3 times a week (Ideally Mon, Wed, Fri)*

Rest
Rest as long as needed between sets (ideally 90 seconds – 2 minutes).

Workout
Glute Bridges: 1-2 sets of 10
Squats Holding on to Something: 1-3 sets of 10
Negative Pull Ups/Flexed Arm Hang: 1-3 sets of 3-5 (one flexed arm hang is a complete set)
Negative Push Ups: 1-3 sets of 3-5
Knees Down Planks: 1-3 Sets of 30 second holds

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.

Phase 1B

This phase is slightly more challenging. All the exercises are moved to the next progression of difficulty.

Frequency
3 Days a Week. Ideally Mon, Wed, Fri. (At least 48 hours between workouts)

Rest
90 seconds to 2 minutes between sets.

Workout

Glute Bridges: 1-2 sets of 10
Squats with hands out: 2-3 sets of 5-12
Assisted Under Hand Pull Ups: 2-3 sets to 10 or failure (whichever comes first)
Push Ups w/ Knees Down: 2-3 sets 10 or failure (whichever comes first)
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.

Phase 1C

This phase will begin with more challenging forms of the movements and end with easier forms of the same motion. This allows for a smooth transition and and increases the volume of the workout.

Frequency
3 Days a Week. Ideally Mon, Wed, Fri. (At least 48 hours between workouts)

Rest
90 seconds to 2 minutes between sets.

Workout

Note: * indicates perform the exercise immediately after the last set of the following exercise

Squats with hands at your hips: 2-3 sets of 10-20
Underhand Pull Ups: 2-3 Sets to failure or 10 (whichever comes first)
*Assisted Underhand Pull Ups: 1 set to failure
Push Ups: 2-3 sets to failure or 10 (whichever comes first)
*Knees down push ups: 1 set to failure
Planks: 2-3 sets of 30-60 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.

Phase 1D

This is the most complex sub phase in phase 1. You will be doing the standard progression of all movements. The volume will also increase.

Frequency
3 Days a Week. Ideally Mon, Wed, Fri. (At least 48 hours between workouts)

Rest
90 seconds to 2 minutes between sets.

Workout

Squats with hands on hips: 3-4 sets of 25-40
Underhand Pull Ups: 3-4 sets of 8-15
Push Ups: 3-4 sets of 12-25
Planks: 3-4 sets of holds until failure or 60 seconds (whichever comes first)

Fitness Test
Perform 40 squats in a row with your hands on your hips, Perform 10-12 underhand pull ups in a row, perform 15-20 push ups in a row, hold a plank for over a minute.

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

Click HERE to begin Phase 2!

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