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Foundational Programs
1,614 articles in Foundational Programs.
3 Awesome Memorial Day WorkoutsThis holiday we wanted to not just give a sale, but to give you great ways to train smarter and get better results. That is REALLY what we want, peopl
Low Back Webinar ReplayThe response to our recent Perform Better webinar, “Why Strength & Mobility Aren’t Fixing Low Back Pain,” was awesome and we are VERY grateful! Howeve
Does Glute Training REALLY Help Low Back PainFor years, one of the most common messages in fitness and rehabilitation has been: “Your glutes are weak, and that’s why your back hurts.” As a result
The Best Lower Body Exercises for People with Low Back PainOne of the biggest mistakes people make when training around low back pain is assuming they need to avoid challenging lower body exercises altogether.
Does Rounding Your Low Back Cause Back Injury? What Research REALLY Says!The conversation around lumbar flexion and low back pain has become one of the most misunderstood topics in fitness and rehabilitation. When the paper
The TRUTH About Sitting & Low Back PainI mean it is catchy and bound to get you a lot of likes on social media when. you say “sitting is the new smoking,” We all know smoking is really bad 
Why Exercise Helps Low Back Pain (And It’s Not for the Reason You Think)One of the biggest misconceptions I see, both in fitness and rehab, is this idea that exercise helps low back pain because it’s “fixing something” in 
A BIG Mistake In Core TrainingFor years, one of the most common cues in both rehab and fitness has been simple: “draw your belly button in,” “activate your transverse abdominis.” T
Why Your Mobility Work Isn’t Working (And How to Fix It)Mobility is often treated as a local issue, tight shoulders need stretching, stiff hips need opening, but research and clinical practice increasingly 
3 Popular Exercises We Should REALLY Rethink!There’s no shortage of exercises that look smart, feel intentional, and even get labeled as “functional”, but when you step back and look at how the b
Build Muscle & Better Results: The Case for Functional TrainingI will never say that building muscle is a bad thing, no matter how you choose to do it. However, after working with a wide variety of people over the
The Better Way To Build Total Body WorkoutsMost people think they understand what makes Ultimate Sandbag Training effective. They’ll say, “It’s the shifting weight.” And while that’s part of th
Fitness Success When You HurtModern pain science shows that chronic pain is influenced by more than tissue damage. Factors like stress, fear of movement, poor sleep, and nervous s
Why Single Leg Squats May Be BEST!Single-leg squats are often viewed as a progression, a balance drill, or just an accessory movement. But research comparing unilateral (single-leg) an
Why Front-Loaded Squats Aren’t Just Safer—They’re More EffectiveSquats are often called the king of all exercises and for good reason. They build strength, improve mobility, and enhance total-body coordination. But
Why Arthritis Holds People Back from Exercise & How To HelpFor many people, exercise is seen as the key to better health, improved fitness, and long-term resilience. But for individuals living with arthritis, 
Why the Side Plank Might Be the Most Underrated Core ExerciseWhen people think about core training, they often default to crunches, sit-ups, or even traditional planks. But one of the most powerful and often ove
3 Keys to Building Pain-Free SquatsIf there’s one movement that exposes both strength and dysfunction, it’s the squat. Yet, for many clients, squatting becomes associated with knee pain
Why HIIT Works…Until It Doesn’tHigh-Intensity Interval Training (HIIT) has become one of the most popular training methods over the past two decades and for good reason. From busy p
What Really Builds Knee Health? A Science-Based Look Beyond the KneeWhen people experience knee pain, the instinct is simple: focus on the knee. Strengthen it. Stretch it. Protect it. I get it, that is why people sell 
The Best Exercise You Aren’t Doing, SERIOUSLY!If there’s one thing I’ve learned over the years, it’s that the most powerful exercises aren’t always the most complicated or the most intense. They’r
Get Glute Training Done RightIf there’s one muscle group that seems to dominate the fitness conversation these days, it’s the glutes. Scroll through social media and you’ll see en
Does Getting Older Mean More Back Pain?Throwing statistics at you like “about 45% of people over 40 experience low back pain” (WHO) can feel a bit sterile. The real challenge of living with
Move Faster, Stay Balanced, Age PowerfullyMost people think power means jumping as high as possible or throwing something as fast as they can. And they think balance means standing on one leg…