Disc 1 begins with a tutorial on our most critical exercise, the Founder. This is here for you to revisit anytime you feel you need clarification on the post or just a quick Posterior Chain tune-up. Please take your time on this first disc as it is the fundamental knowledge required to succeed long term with Foundation Training. Ideally, you should practice the exercises found on Disc 1 for at least a full 30 days before moving onto the more advanced workouts of disc 2.
Intro. Founder tutorial. Sequence 1 Wide, Narrow, and Internal Rotation Founders. Sequence 2 Anchored Bridge, Supine Decompression, and Crossover and Woodpecker Rotation. Sequence 5 Anchored Back Extension, 8 Point Plank, and Kneeling Founder. Sequence 6 Hip Width Founder, Lunge Decompression, and Wide Leg Founder. Sequence 7 Woodpecker, Lunge, and Ankle Pulses. Sequence 8 Test Yourself for Disc 2.