Phase 1: Foundation


This is our foundation phase.  At we have two goals for you:  prevent injuries and increase performance.  This phase is crucial to preventing injuries.




  • Increase Work Capacity
  • Develop Grip Strength
  • Good lifting form
  • Strengthen Core, Legs, and Shoulders
  • Create body awareness

This program includes a month of scheduled training for 2 times per week. Each workout consists of: warmups, plyometrics, agility work, strength training, conditioning and more.   It contains a printable and downloadable workout card as well as access to instructional videos, step by step instructions, and coaching tips for each exercise.  Some of the exercises do require access to gym equipment.

Below are some examples of the exercises you will be performing in this phase.