Learn the movement.
Understand the purpose.
Written exercise guides built around the Foundational 4 and Prime 4. Explore setup, technique, and useful variations—wherever you train.
Start with control.
Stabilize, Drive, Rotate, and Balance create a shared language for a steady trunk, coordinated movement, and single-leg control.
Dead bug
Trunk control before longer levers
Read the exercise guide →DriveGlute bridge
Hip extension with pelvic control
Read the exercise guide →RotateBird dog
Cross-body coordination and control
Read the exercise guide →BalanceReverse step-up
Single-leg control with a stable support
Read the exercise guide →Build the main patterns.
Squat, Hinge, Press, and Pull organize strength work. Your setup, equipment, and current control help determine the variation.
A framework that
leaves room for you.
Start with your why: what you want to do, the time you have, and the equipment available. These eight families keep the fundamentals at the center while accessory work, mobility, conditioning, and recovery support the wider goal.
Read the Foundations philosophy or explore the broader movement framework.
How to use a guide
- Read the setup and written steps for the variation in your program.
- Compare alternatives by equipment and control, rather than choosing the most advanced label.
- Follow your assigned sets, repetitions or hold, tempo, and rest.
- Record how the exercise felt so the next decision reflects your response.
These guides are general exercise education. If your goal is to address pain, an assessment helps determine what fits your situation.
Guidance around
your goals.
Explore the planned Foundations membership options for general fitness and doctor-guided care. If you are near Pleasanton, our studio gym brings the movement framework into in-person training.
Exercise education is available to read wherever you are. Clinical assessment and remote care availability depend on your location and the service.