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THE ADVANCED FOUNDATIONS

Overview: Before you begin the Advanced Foundations, make sure you have spent time practicing the Basic Foundations. The Basic Foundations are a necessary foundation for these Advanced moves, as the Advanced Foundations build directly upon the movements in the Basic Foundations.

When you feel ready, start with the Introduction. Here you will learn how the Advanced Foundations work & what to expect. Watch the videos in order. And note again that these videos are for instructional purposes. They are to teach you what you need to know in order to successfully accomplish the homework in a safe and effective manner. Each video is 7 to 27 minutes long- but if you can't get through the whole video in one sitting that's ok! Pause it and come back to it the next day. Go at your own pace- any movement is better than no movement.

Follow the homework instructions for the weekly exercise progression. Go slow, take more rest days than recommended if you need them. When you feel you are ready to progress, move on to The Expert Foundation series. And have fun! 

INTRODUCTION TO THE ADVANCED FOUNDATIONS (1 min in length)

Homework Instructions: After watching the Introduction to the Basic Foundations, please move on to the next video- Advanced Foundations Video #1: The Core.


THE CORE: ADVANCED FOUNDATION VIDEO #1 (12 mins in length)

Homework Instructions: Now that you have watched video #1, please click on the rectangular link above to find your homework for the week. Follow the daily instructions, which include exercise days and rest days. The schedule is important, it will help your body adapt to these new movements in the proper fashion. However, go slower than the recommendations if needed. When you have finished the homework, move on to the next video.


THE MUSCLES: ADVANCED FOUNDATION VIDEO #2 (19 mins in length)

Homework Instructions: Now that you have watched video #2, please click on the rectangular link below to find your homework for the week. Follow the daily instructions, which include exercise days and rest days. The schedule is important, it will help your body adapt to these new movements in the proper fashion. However, go slower than the recommendations if needed. When you have finished the homework, move on to the next video.


THE FOOT & ANKLE: ADVANCED FOUNDATION VIDEO #3 (19 mins in length)

Homework Instructions: Now that you have watched video #3, please click on the rectangular link above to find your homework for the week. Follow the daily instructions, which include exercise days and rest days. The schedule is important, it will help your body adapt to these new movements in the proper fashion. However, go slower than the recommendations if needed. When you have finished the homework, move on to the next video.


THE HIPS & GLUTES: ADVANCED FOUNDATION VIDEO #4 (7 mins in length)

Homework Instructions: Now that you have watched video #4, please click on the rectangular link above to find your homework for the week. Follow the daily instructions, which include exercise days and rest days. The schedule is important, it will help your body adapt to these new movements in the proper fashion. However, go slower than the recommendations if needed. When you have finished the homework, move on to the next video.


THE SPINE, SHOULDER & NECK: ADVANCED FOUNDATION VIDEO #5 (27 mins in length)

 

Homework Instructions: Now that you have watched video #5, please click on the rectangular link above to find your homework for the week. Follow the daily instructions, which include exercise days and rest days. The schedule is important, it will help your body adapt to these new movements in the proper fashion. However, go slower than the recommendations if needed. When you have finished the homework, move on to the next video.


ADVANCED FOUNDATIONS FINAL REVIEW (2 mins in length)

Congratulations, you completed the Advanced Foundations! Continue on to the Expert Foundations by clicking the link below.