07/21/2019 - 07/27/2019 Page 1 of 2

Foundation 1, Weightloss (3 days) - Fitness

Day: 1 Day: 2 Day: 3
--.-Pillar Prep --- Pillar Prep --- --.-Pillar Prep --- Pillar Prep --- --.-Pillar Prep --- Pillar Prep ---
--.-Pillar Prep Time --.-Pillar Prep Time --.-Pillar Prep Time
Foam Roll - Glute Foam Roll - Foam Roll -
Med :30 Latissimus Dorsi :45 Latissimus Dorsi :45

Time Time Time

Foam Roll - Foam Roll - Mid Foam Roll - Glute
Adductor :30 to Upper Back :45 Max :45

Quadruped Reps Reach, Roll, and Reps Quadruped Reps

Adductor Stretch Lift- Heel Sit Adductor Stretch
with Thoracic 5 (Foam Roll) 5 with Thoracic 5

Movement Prep Movement Prep Movement Prep Movement Prep Movement Prep Movement Prep
Movement Prep Time Movement Prep Reps Movement Prep Reps
Glute Bridge -
Glute Bridge Glute Bridge
Hold :30 15 15

Inverted Reps Reps Reps

Knee Hug - Knee Hug -
Hamstring - with Supine Supine
Support 3 3 3

Reverse Lunge - Reps Quad/Hip Flexor Reps Quad/Hip Flexor Reps

with Lateral Stretch - Stretch -
Flexion 3 Sidelying 3 Sidelying 3

Heel to Glute - Reps Bent Knee Reps Bent Knee Reps

with Arm Reach 5 Hamstring 3 Hamstring 3
(contra) 0 Stretch 0 Stretch 0
Dist Overhead Squat Reps Overhead Squat Reps
Pillar March -
Linear - Hands Clasped - Hands Clasped
10 (Bodyweight) 5 (Bodyweight) 5

--.-Strength - --- Strength - Primary --- --.-Strength - --- Strength - Primary --- --.-Strength - --- Strength - Primary ---
--.-Strength - Reps %Diff --.-Strength - Reps --.-Strength - Reps %Diff
Row - Assisted
Goblet Squat - 12 80 Push Up - 3 8 10 80
Stance 1 Arm
Kettlebell 12 80 position Isohold 8 10 80
(TRX)
12 80 8 10 80
Reps %Diff Reps %Diff Reps %Diff
Glute Bridge -
12 80 10 80 Lateral Squat - 8 80
Row (TRX) with Cable Core
12 80 10 80 Dumbbell 8 80
Activation
12 80 10 80 8 80
Reps Reps Reps
5 Pec Stretch - 5 Lat Stretch - 5
DNS Star Pattern
5 Rack 5 Rack 5
5 5 5
--.-Strength - --- Strength - Secondary --- --.-Strength - --- Strength - Secondary --- --.-Strength - --- Strength - Secondary ---
--.-Strength - Reps %Diff --.-Strength - Reps --.-Strength - Reps %Diff
Pull Down - Romanian
10 80 8 Squat to Press - 12 80
Seated 1 Arm Deadlift - 1 Leg
10 80 8 Medicine Ball 12 80
Cable (Dowel)
10 80 8 12 80
07/21/2019 - 07/27/2019 Page 2 of 2

Foundation 1, Weightloss (3 days) - Fitness

Time Lbs Reps %Diff Reps %Diff
Overhead Press -
Split Squat :25 8 80 Glute Bridge - 1 10 80
Standing 1 Arm
Isometric :25 8 80 Leg 1 80
Kettlebell
:25 8 80 10 80
Reps Reps Reps
Bent Knee Quad/Hip Flexor
Reach, Roll and 5 5 5
Hamstring Stretch - Half
Lift (Stability Ball) 5 5 5
Stretch Kneeling
5 5 5
--.-Strength - --- Strength - Rotational Stability --- --.-Strength - --- Strength - Rotational Stability --- --.-Strength - --- Strength - Rotational Stability ---
--.-Strength
Stability Lift -- Tall Reps %Diff --.-Strength
Stability Lift -- Tall Reps %Diff --.-Strength - Time
Pillar Bridge to
Kneeling Cable 8 80 Kneeling Cable 8 80 Plank :30
(Bar) 8 80 (Bar) 8 80 :30
Lateral Pillar Time Time Anti rotation Reps %Diff
Bridge - Feet :15 Pillar Bridge :30 Press - full 8 80
Stacked :15 :30 kneeling cable 8 80
Reps Reps Quad/Hip Flexor Reps
Thoracic Rotation 90/90 Stretch -
- Heel Sit 5 with Arm Sweep 5 Stretch Sidelying 5
5 5 with Rotation 5
--.-Regeneratio --- Regeneration --- --.-Regeneratio --- Regeneration --- --.-Regeneratio --- Regeneration ---
--.-Regeneratio Time --.-Regeneratio
Trigger Point - Time --.-Regeneratio Time
Foam Roll - Trigger Point -
Hamstring Rotator Cuff Arch (Ball)
:30 (Ball) :30 :30

Time Trigger Point - Time Time

Foam Roll - Glute Trigger Point -
Max Pec (Block and Thoracic Spine
:30 Ball) :30 :30

Time Time Time

Massage Bar - Foam Roll - Foam Roll - Glute
VMO :30 Latissimus Dorsi :30 Max :30

Time
Foam Roll - Mid
to Upper Back :30