Exercise Library and alternate exercises
We work on a system of progressions and regressions. Sometimes the ability to perform a seemingly simple exercise is compromised by strength, technique, postural imbalances, flexibility or a combination of some or all of the above. At The Foundation we aim to correct those imbalances with a structured series of progressions. As we eliminate weaknesses we advance further and our bodies take on more challenging tasks.
You will notice that we use a lot of uni-lateral exercises. There are multiple reasons for this the chief amongst them being that they are safer, require less technical skill, use more core strength, you can lift heavier (relatively) and they more closely mimic human movement. For example, when we run we put one foot in front of the other, we don't two-footed jump forward. Rest assured you will work harder than ever and use muscles you didn't even realize you had.
HOW TO USE THIS LIBRARY
Unless specified in the workouts you will always be starting with the toughest version of the exercise. If however you find that the exercises are too tough then we present below some regressions that allow for you to gradually build your strength/skill.
A regression should be used if you find the exercise too tough to for any of the following reasons.
- You cannot complete the desired repetitions even without weight
- You cannot maintain optimum technique
- You find the movement to complex or difficult
- You don't feel structurally sound enough
- You have an injury that prevents you from performing the movement
Also featured at the bottom of the page are some suggestions for alternatives for some bodyweight and core exercises that will feature prominently in the routines.
HIP DOMINANT - PRIMARY
Single stiff leg deadlift
Barbell glute bridge
Single leg deadlift
HIP DOMINANT - REGRESSION 1
Single leg deadlift with band/cable
Single leg glute bridge
Single leg/ arm deadlift
HIP DOMINANT - REGRESSION 2
Single stiff leg deadlift with wall support
Elevated glute bridge
KNEE DOMINANT - PRIMARY
Single leg squat
Rear foot elevated split squat
LOWER PUSH - REGRESSION 1
Single leg squat - mid box with touch
Rear foot elevated squat - mid box
LOWER PUSH - REGRESSION 2
Single leg squat - low box with touch
Rear foot elevated squat - low box
PULL - PRIMARY
Weighted Chin up - Neutral grip
Single leg/arm row
Feet elevated row
PULL - REGRESSION 1
Chin up - Band assisited
Single arm row
TRX Hanging row
PULL - REGRESSION 2
Single arm pulldown - Half kneeling
Arm supported single arm row
Reverse grip hanging row - Modified
PUSH - PRIMARY
Single arm press
Half kneeling single arm overhead press
Feet elevated - weighted pushup
PUSH - REGRESSION 1
Single arm press - fixed arm
Seated alternating overhead press
PUSH - REGRESSION 2
Alternating dumbbell press
Seated overhead press
When it comes to barbell and dumbbells you can switch one for the other in almost all exercises. Likewise you can often replace kettlebells with dumbbells. All standard cardio equipment can be switched like for like i.e. treadmill for bike, but try and stick to the plan as switching rower for the treadmill doesn't fit in as nicely on a PULL day.
Exercises in column 1 can easily be replaced by the same numbered exercise in column 2 and vice-versa.