(Re)Building the Basics
Foundation First
Disclaimer:
By purchasing this program, you acknowledge and agree
that the creator of this program is not liable for any injuries,
damages, or losses that may occur as a result of following
the exercises or recommendations provided. Participation in
this training program is voluntary, and you assume all risks
associated with its use.
It is strongly advised that you consult a registered healthcare
professional or doctor before starting any new exercise
regimen to ensure it is appropriate for your individual health
needs. Failure to seek proper medical advice prior to
beginning this program could lead to injury, for which the
creator takes no responsibility.
Expectations:
This program works, I can guarantee results but ONLY if you
work. Hard work… WORKS. So if you expect to give half ass
effort don’t be surprised to see half assed results. You need
to provide maximum effort with these workouts, with your
nutrition, with your lifestyle, with your sleep, etc. Those are
things I provide in my one on one training which would be a
fantastic option after you complete this program. This
program might not have everything you “want” but I promise
you it has everything you NEED!
“People seek novelty because they can’t endure
consistency”. If you can endure consistency, then results are
guaranteed, and from there, then we can delve into more
sexy training modalities.
You don’t need a shotgun to kill a mosquito, just a fly
swatter!
Don't overcomplete this… show up, put in the work, clock
out, rinse and repeat for 6 weeks. SIMPLE!
Warm - Up Sequence
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Depending on your time for training, I would recommend starting with a
foam roll for a few minutes or hop on the bike for a few minutes, a mobility
flow, then a dynamic warm up. For this in a time crunch I would stick to the
mobility flow for 1 - 2 sets of 6 - 8 reps per exercise. For the mini band
routine I would do each exercise for 5 - 6 reps and 5 - 6 reps per side for 1
set.
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Mobility Flow
Dynamic Warm - Up
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Mini Band Routine if you have one
Phase One : Grooving the Pattern ( Eccentric )
Weeks 1 & 2
Day 1: Total Body - start with mobility flow
1a.) DB (1) Heels Elevated Eccentric Goblet Squat - 3 x 8 - 10 :03 lowering ( week 1 ), 3
x 10 - 12 :03 lowering ( week 2)
1b.) Lat Pull Down - 3 x 10 :03 on way up ( week 1 ), 3 x 12 :03 on way up ( week 2 )
1c.) 90 / 90 Hip - 2 x 8 each side ( weeks 1 and 2 )
1d.) Plank Series - 2 x :15-:20 each ( week 1 ), 2 x :20 - :25 ( week 2 )
2a.) DB (2) Eccentric RDL - 3 x 10 :03 lowering ( week 1 ), 3 x 12 :03 lowering ( week 2)
2b.) DB (2) Eccentric Bench Press - 3 x 10 :03 lowering ( week 1 ), 3 x 12 :03 lowering (
week 2 )
2c.) Pac Mans - 2 x 8 each side ( weeks 1 and 2 )
3a.) DB (2) Eccentric Hammer Curl - 2 x 10 :03 lowering ( week 1 ), 2 x 12 :03 lowering (
week 2)
3b.) Rope Tricep Pushdown - 3 x 10 ( week 1 ), 3 x 12 ( week 2 )
3c.) DB (2) Farmers Carry - 2 x 50 Steps
Day 2: Total Body - start with mobility flow
1a.) Eccentric Only Push Up to Reset - 2 x 8 - 10 :04 lowering ( week 1 ), 2 x 10 - 12 :04
lowering ( week 2) ( hands elevated option )
1b.) Eccentric Physio Ball Hamstring Curl - 2 x 10 :03 lowering ( week 1 ), 2 x 12 :03
lowering ( week 2 )
1c.) Half Kneeling Pallof Hold ( both sides ) - 2 x :15 each ( week 1 ), 2 x :20 each ( week
2)
2a.) DB (2) Eccentric Split Squat - 2 x 8 each :03 lowering ( week 1 ), 2 x 10 each:03
lowering ( week 2 )
2b.) Eccentric Inverted Row - 2 x 8 - 10 :03 lowering ( week 1 ), 2 x 10 - 12 :03 lowering (
week 2 ) ( higher the bar or body the easier the exercise )
2c.) Greatest Stretch - 2 x 8 each
3a.) DB (2) Lateral Shoulder Raise - 3 x 10 ( week 1 ), 3 x 12 ( week 2 )
3b.) Bodyweight Extreme ISO Lunge - 2 x :30 ( week 1 ), 3 x :30 - :45 ( week 2 )
3c.) DB (1) Suitcase Carry - 2 x 20 steps each arm ( week 1 ), 2 x 20 steps each arm ( week
2)
Day 3: Total Body - start with mobility flow
1a.) DB (2) Reverse Lunge - 2 x 8 - 10 :03 lowering ( week 1 ), 2 x 10 - 12 :03 lowering (
week 2)
1b.) Half Kneeling DB (1) Overhead Press - 2 x 10 :03 lowering ( week 1 ), 2 x 12 :03
lowering ( week 2 )
1c.) Tall Plank - 3 x :15-:20 ( week 1 ), 3 - 4 x :20 - :25 ( week 2 )
2a.) Foam Roll Hamstring Iso - 2 x :15 - :20 ( week 1 ), 3 x :15 - :20 ( week 2)
2b.) DB (2) Incline Eccentric Row - 3 x 8 - 10 :03 lowering ( week 1 ), 3 x 10 - 12 :03
lowering ( week 2 )
2c.) Knee Hug Single Leg Hip Bridge - 2 x 8 each side ( weeks 1 and 2 )
3a.) Wall Sit with Calf Raise - 2 x :45 ( week 1 ), 3 x :45 - :60 ( week 2 )
3b.) Rope Tricep Pushdown - 3 x 10 ( week 1 ), 3 x 12 ( week 2 )
3c.) DB (2) Farmers Carry - 2 x 50 Steps
Phase Two : Owning the Position ( Isometric )
Weeks 3 & 4
Day 1: Total Body - start with mobility flow
1a.) DB (1) Heels Elevated Isometric Goblet Squat - 3 x 8 - 10 :03 hold in bottom ( week
3 ), 3 x 10 - 12 :03 hold in bottom ( week 4 )
1b.) Lat Pull Down - 3 x 10 :03 hold in bottom ( week 3 ), 3 x 12 :03 hold in bottom ( week 4 )
1c.) 90 / 90 Hip - 2 x 8 each side ( weeks 3 and 4 )
1d.) Plank Series - 3 x :20 - :25 each ( week 3 ), 3 - 4 x :25 - :30 ( week 4 )
2a.) DB (2) Isometric RDL - 3 x 10 :03 hold hips back ( week 3 ), 3 x 12 :03 hold hips back (
week 4)
2b.) DB (2) Isometric Bench Press - 3 x 10 :03 hold in bottom( week 3 ), 3 x 12 :03 hold in
bottom ( week 4 )
2c.) Pac Mans - 2 x 8 each side ( weeks 3 and 4 )
3a.) DB (2) Static - Dynamic - Hammer Curl - 2 x 10 - 12 ( week 3 ), 2 x 12 - 15 ( week 4
)
3b.) Rope Tricep Pushdown - 3 x 10 - 12 ( week 3 ), 3 x 12 - 15 ( week 4 )
3c.) DB (2) Farmers Carry - 2 x 50 Steps
Day 2: Total Body - start with mobility flow
1a.) Isometric Only Push Up to Reset - 2 x 8 - 10 :04 hold in bottom( week 3 ), 2 x 10 - 12
:04 hold in bottom( week 4 ) ( hands elevated option )
1b.) Physio Ball Hamstring Curl - 3 x 10 ( week 3 ), 3 x 12 ( week 4 )
1c.) Half Kneeling Pallof Hold ( both sides ) - 3 x :20 each ( week 3 ), 3 x :20 each ( week
4)
2a.) DB (2) Isometric Split Squat - 2 x 8 each :03 hold in bottom( week 3 ), 2 x 10 each:03
hold in bottom ( week 4 )
2b.) Isometric Inverted Row - 2 x 8 - 10 :03 hold at top ( week 3 ), 2 x 10 - 12 :03 hold at
top ( week 4 )
2c.) Greatest Stretch - 2 x 8 each
3a.) DB (2) Static-Dynamic Lateral Shoulder Raise - 3 x 10 ( week 3 ), 3 x 12 ( week 4 )
3b.) Bodyweight Extreme ISO Lunge - 2 x :30 ( week 3 ), 3 x :30 - :45 ( week 4 )
3c.) DB (1) Suitcase Carry - 2 x 20 steps each arm ( week 3 ), 2 x 20 steps each arm ( week
4)
Day 3: Total Body - start with mobility flow
1a.) DB (2) Reverse Lunge - 3 x 8 - 10 ( week 3 ), 3 x 10 - 12 ( week 4)
1b.) Half Kneeling DB (1) Overhead Press - 2 x 10 :03 hold in bottom( week 3 ), 2 x 12
:03 hold in bottom( week 4 )
1c.) Tall Plank - 3 x :20 - :25 ( week 3 ), 3 - 4 x :25 - :30 ( week 4 )
2a.) Foam Roll Hamstring Iso - 3 x :15 - :20 ( week 3 ), 3 x :15 - :20 ( week 4)
2b.) DB (2) Incline Isometric Row - 3 x 8 - 10 :03 hold at top ( week 3 ), 3 x 10 - 12 :03 hold
at top ( week 4 )
2c.) Knee Hug Single Leg Hip Bridge - 2 x 8 each side ( weeks 3 and 4 )
3a.) Wall Sit with Calf Raise - 3 x :45 - :60 ( week 3 ), 4 x :45 - :60 ( week 4 )
3b.) DB (2) Skullcrushers - 3 x 10 ( week 3 ), 3 x 12 ( week 4 )
3c.) DB (2) Farmers Carry - 2 x 50 Steps
Phase Three : Bringing It All Together ( Concentric )
Weeks 5 & 6
Day 1: Total Body - start with mobility flow
1a.) DB (1) Heels Elevated Goblet Squat - 3 x 8 - 10 ( week 5 ), 3 x 10 - 12 ( week 6 )
1b.) Lat Pull Down - 3 x 10 ( week 5 ), 3 x 12 ( week 6 )
1c.) 90 / 90 Hip - 2 x 8 each side ( weeks 5 and 6 )
1d.) Plank Series - 3 x :30 each ( week 5 ), 4 x :30 ( week 6 )
2a.) DB (1) Hand Supported SL RDL - 3 x 10 ( week 5 ), 3 x 12 ( week 6)
2b.) DB (2) Alternating Bench Press - 3 x 10 ( week 5 ), 3 x 12 ( week 6 )
2c.) Pac Mans - 2 x 8 each side ( weeks 5 and 6 )
3a.) DB (2) Zottman Curls - 2 x 10 - 12 ( week 5 ), 2 x 12 - 15 ( week 6 )
3b.) DB (2) Skullcrushers - 3 x 10 - 12 ( week 5 ), 3 x 12 - 15 ( week 6 )
3c.) DB (2) Farmers Carry - 2 x 50 Steps
Day 2: Total Body - start with mobility flow
1a.) Reset - Push Up - 2 x 8 - 10 ( week 5 ), 2 x 10 - 12 ( week 6 ) ( hands on bench option )
1b.) Physio Ball Hamstring Curl - 3 x 10 ( week 5 ), 3 x 12 ( week 6 )
1c.) Half Kneeling Pallof Hold ( both sides ) - 3 x :30 each ( week 5 ), 3 x :30 each ( week
6)
2a.) DB (2) Split Squat - 2 x 8 each ( week 5 ), 2 x 10 each ( week 6 )
2b.) Inverted Row - 2 x 8 - 10 ( week 5 ), 2 x 10 - 12 ( week 6 )
2c.) Greatest Stretch - 2 x 8 each
3a.) DB (2) Static-Dynamic Lateral Shoulder Raise - 3 x 10 ( week 5 ), 3 x 12 ( week 6 )
3b.) Bodyweight Extreme ISO Lunge - 3 x :30 ( week 5 ), 4 x :30 - :45 ( week 6 )
3c.) DB (1) Suitcase Carry - 2 x 30 steps each arm ( week 5 ), 2 x 30 steps each arm ( week
6)
Day 3: Total Body - start with mobility flow
1a.) DB (2) Step Up - 3 x 8 - 10 ( week 5 ), 3 x 10 - 12 ( week 6)
1b.) DB (2) Alternating Overhead Press - 2 x 10 ( week 5 ), 2 x 12 ( week 6 )
1c.) Tall Plank - 3 - 4 x :30 ( week 5 ), 3 - 4 x :30 ( week 6 ) ( feet elevated to make more
difficult)
2a.) Foam Roll Hamstring Iso - 3 x :15 - :20 ( week 5 ), 3 x :15 - :20 ( week 6)
2b.) DB (1) Bent Over Row - 3 x 8 - 10 ( week 5 ), 3 x 10 - 12 ( week 6 )
2c.) Knee Hug Single Leg Hip Bridge - 2 x 8 each side ( weeks 5 and 6 )
3a.) Wall Sit with Calf Raise - 3 - 4 x :45 - :60 ( week 5 ), 4 x :45 - :60 ( week 6 )
3b.) DB (2) Skullcrushers - 3 x 10 ( week 5 ), 3 x 12 ( week 6 )
3c.) DB (2) Farmers Carry - 2 x 50 Steps
WEEK 7: Test Week
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Do your normal warm - up routine, afterwards we are going to test a few
movements to see where you are at following the program!
Make sure you take plenty of rest in between your tests, this is not a rush. I
recommend ideally 2 - 3 minutes between exercises.
Reset Push - Ups for as many reps as possible
Tall Plank - as long as possible
Goblet Squat as many reps as possible with 25% of your bodyweight
Inverted Row - as many reps as possible
FREQUENTLY ASKED QUESTIONS:
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If an exercise says 3 x 8, do I use the same weight for each set?
- At this point I want you to do 1 - 2 warm up sets of a light weight for about
2 reps more than the prescribed sets and reps… so I would do 1 or 2 sets
of 10 reps with a very light to light weight if I was going to do bench press
3 x 8. I want you to find a weight that lets you get 8 reps with PERFECT
form, if the weight feels too late then go heavier the next set, if it feels too
heavy go down, if it's just right then stay there. Over the course of the
program once you start to learn your body more you will have a better idea
of what weight you should use in order to challenge yourself but maintain
perfect form. BUT THE GOAL IS, to always go as heavy as possible WITH
PERFECT FORM FOR THE PRESCRIBED REPS and you are always
better off going lighter and using perfect form as opposed to getting
greedy, going too heavy and missing reps!
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How long should I rest between supersets?
- A superset is what you see on the program as 1a) 1b) 1c), this means you
go from one to the next before going to the 2’s. I recommend you rest
:45-:60 between exercises ( 1a to 1b to 1c ), :90 - 2:00 before going back
to 1a and then between the 1’s,2’s,3’s etc I’d rest 2 to 3 minutes!
-
What should I do on my days off?
- You don’t HAVE to do anything on your off days. But I would recommend
some Zone 2 cardio ( 220 - age ) x .6 - .7 ( 220 - 29 = 191. Take 191 x .6 =
114, 191 x .7 = 133. So I would keep my heart rate between 119 and 133
for 30 to 60 minutes). Find a modality that keeps your heart rate between
those two numbers for 30 - 60 minutes… such as a bike, rower,
stairmaster, etc. Great for fat burn and recovery, two birds one stone!
- Can also go for a long walk, do some extra mobility, get plenty of sunlight
on a day off!
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How do I progress weights?
- Like I said before, always start off on the lighter end… if its extremely light
count it as a warm - up! Rule of thumb, we can always add another set,
we cannot take away failed reps when our form gets sloppy and weight
gets heavy. Weight training is just like a recipe, once we pour in the salt to
the mix we can not take it out, but if their is NOT enough salt, we can
always add more in!
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How long should a workout typically take?
- Anywhere from 30 - 60 minutes I would say, probably closer to 45 to 60!
About Me : Bailey Tangney
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I have been a Strength and Conditioning Coach since 2017 working with over
1200 athletes.
I have worked with NFL Superbowl Champions, All Pro’s, NHL All Stars, Stanley
Cup Winner, NHL Rookie of the Year, 20+ NHL Draft Picks, NCAA All American,
NCAA National Champions… ranging from over 125 Professional Athletes and
over 500 college athletes.
I am passionate about taking a time tested, scientifically proven and holistic
approach to health and wellness
Head Strength and Conditioning Coach at Edge Performance Systems - Foxboro
MA