Training Foundation: Beginner

(Step 1: If possible, spine checked by a principled Chiropractor)

Sample Weekly Plan

  • Session A – Days 1, 3, 5
  • Session B – Days 2, 4, (6 is optional)
  • “Off” (which means move a lot on your own) – Optional Day 6, Off Day 7
  • *Note: Can perform multiple sessions per day, but must be spread out more than 6 hours apart
  • **Note: If plan has to be split into multiple sessions for time constraints, resume where you left off and keep order the same

Sample Training Session A

Training Movements (with 3-5 minute rest between each movement)

Est. total time: 45-55 min


Sample Training Session B

Training Movements (with 3-5 minute rest between each movement)
  • Lunge Hold each leg: 5 sec on, 5 off, 10 on, 5 off, 15 on, 5 off… Up to 40 (Explanation of 5 on 5 off, 10 on 5 off… to 40 Holds for Time Methodic)
  • Hip Circles, 100 each leg, each way (i.e. 100 counter-clockwise on left leg, 100 ccw on right leg, 100 clockwise on left leg, 100 cw on right leg)

8 sets:

3 minutes, with 2-5 lb. dumbbell, each arm, each movement, no rest between arms:

Scapular Pull Up Hold: 5 sec on, 5 off, 10 on, 5 off, 15 on, 5 off… Up to 40 seconds

Est. total time: 55-65 min


Sample Movement Prep

Option 1: Completed in order with as little rest as possible between movements:
Option 2: Completed in order with as little rest as possible between movements:

Explanations for Each Methodic


Test for Next Level of Training Movements

Once you can complete the following for time, all without failure, staying in position, etc., with 3-5 minutes of rest between each movement, you can move onto the Training Foundation: Intermediate level training program

General Rules/Guidelines

  • Please note that these are just example programs and are not to be followed unless cleared by your physician
  • Train at the same level at which you would compete/express life
  • If completing a hold and position is broken (i.e. knee shifts forward or buckles in Lunge), pause your timer, take 3 breaths/rest ~15-20 seconds, and resume timer once back in position
  • If you fail 3 times within a certain hold, stop the movement and make sure you beat that number on the next session
  • If certain movement is compromised due to injury, substitute a full range-of-motion (ROM) movement for 300 repetitions (or 5 minutes) straight of non-weighted movement
  • It’s not supposed to be fun or easy 🙂

PLEASE REVIEW THE FOLLOWING: YOU SHOULD UNDERSTAND THAT WHEN PARTICIPATING IN ANY EXERCISE OR EXERCISE PROGRAM, THERE IS THE POSSIBILITY OF PHYSICAL INJURY. PLEASE CONSULT YOUR PHYSICIAN BEFORE ENGAGING IN THESE MOVEMENTS OR IN THESE EXERCISE PROGRAMS. YOU AGREE THAT YOU DO SO AT YOUR OWN RISK, ARE VOLUNTARILY PARTICIPATING IN THESE ACTIVITIES, ASSUME ALL RISK OF INJURY TO YOURSELF, AND AGREE TO RELEASE AND DISCHARGE PRINCIPLE SIX FROM ANY AND ALL CLAIMS OR CAUSES OF ACTION, KNOWN OR UNKNOWN.

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