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The Basic Foundations

Overview: Start with the Introduction. Here you will learn how the Basic Foundations work & what to expect. Begin the workouts, in order. Take as much time as you need to learn the exercises using the videos. Follow the homework instructions for the weekly exercise progression. When you feel you are ready to progress, move on to The Advanced Foundation series.  

An important note about Autoimmune Strong: The videos are meant to be instructional. They range from 7 to 20 minutes long, and their purpose is to teach you the exercises properly. Practice along with them, so you can learn the proper technique for the movement. Most workout videos will throw you right into a workout without making sure you have proper form. Not Autoimmune Strong. The instructional videos are critical to prevent injury and flare-up. The Basic Foundation videos include more talking and teaching than the Advanced and Expert Foundation videos. The pacing is important- it starts slowly and builds as your strength improves.  

Once you feel you have mastered the moves in the video, start the homework. This homework is your workout. You will find the workout routines in PDF homework files beneath each video. This is where you practice the moves you learned in the videos in a progressive, repetitive manner. As the pacing in the video builds, so does the pacing of the homework. Each routine takes no more than 20 minutes, but includes more repetition and exercises as time goes on. This is the part that makes you stronger. So, as your teacher told you in school, your homework is important. Practice makes perfect. 

INTRODUCTION TO THE BASIC FOUNDATIONS (7 mins in length)

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


THE CORE: BASIC FOUNDATIONS VIDEO #1 (9 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: BASIC FOUNDATIONS VIDEO #2 (20 mins in length)

Homework Instructions: Now that you have watched video #2, please click on the rectangular link above to find your homework for the week. Purchasing a foam roller will be helpful in order to complete this homework (find the link on the member portal). 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. When you have finished the homework, move on to the next video.


THE FOOT & ANKLE: BASIC FOUNDATION VIDEO #3 (18 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: BASIC FOUNDATION VIDEO #4 (13 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.


SPINE, SHOULDER & NECK: BASIC FOUNDATION VIDEO #5 (12 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.


WRAP-UP: BASIC FOUNDATION REVIEW (2 mins in length)

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