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.


DEADLIFTS

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

 

SQUATS

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


ROWING

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


PRESSING

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

Pushup

PUSH - REGRESSION 2

Alternating dumbbell press

Seated overhead press

Modified pushup


exercise alternatives

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.