Moving on to foundations 1?

Hey coaches - so I'm on the final block of Fundamentals and am wondering if it's time to begin Foundations 1 or not. I currently have the stretch series as well I've been using a few times a week. I know fundamentals is meant to "highlight" mobility deficits but it's hard to know what to do from there once I can say to myself "yep, I cant perform that one without modifications". It seems silly to begin loading (even if it's just body weight) movements that I don't have the mobility or strength for, but may be that's what foundations helps with? 

I feel like I'm missing the link between fundamentals letting me know I have mobility deficits and those deficits getting addressed. Should I send some videos to the coaching forum? 

Mostly, for my particular situation, I KNOW I have a left shoulder impingement / completely inactive serratus. I'm nervous about working that too much when im aware my left shoulder doesn't move the way it should. 

Anywho, to begin foundations or to try to address mobility deficits first? 

Thanks as always!

Hi Rachel, 

Congrats on finishing up your Fundamentals course. Many athletes continue to use the Fundamentals as warm up / daily limber before their Foundation workout. Definitely keep working through all the basic moves, with consistency you will see gains.

I highly recommend you send in some videos for a forum check.

The Foundation One course will be a great addition to making progress. I would see a physio for your shoulder impingement and take your time working through exercises without pain. Foundation one will also help you correct and address mobility deficits so my recommendation is to get started with this course and keep working at your Fundamentals as well.

8 hours ago, Rachel Meyer said:

Hey coaches - so I'm on the final block of Fundamentals and am wondering if it's time to begin Foundations 1 or not. I currently have the stretch series as well I've been using a few times a week. I know fundamentals is meant to "highlight" mobility deficits but it's hard to know what to do from there once I can say to myself "yep, I cant perform that one without modifications". It seems silly to begin loading (even if it's just body weight) movements that I don't have the mobility or strength for, but may be that's what foundations helps with? 

I feel like I'm missing the link between fundamentals letting me know I have mobility deficits and those deficits getting addressed. Should I send some videos to the coaching forum? 

Mostly, for my particular situation, I KNOW I have a left shoulder impingement / completely inactive serratus. I'm nervous about working that too much when im aware my left shoulder doesn't move the way it should. 

Anywho, to begin foundations or to try to address mobility deficits first? 

Thanks as always!

Foundation coupled with the Stretch courses will address your mobility deficits. All it takes is time and elbow grease.

It's time to move on

It's not always the most pleasant feeling but the body isn't going to adjust without a reason, so yes, we are going to go ahead and load it to make that happen

Thanks for all the responses, I'll start sending in some videos.

One follow up question: does buying foundations mean I get core, upper, and lower body all together or are they seperate purchases?

Two follow up questions haha: does foundations give you a warm up that's ideal or do I simply choose a few of the fundamentals movements as a warm up routine and change it up along the way?

Hi Rachel,

Great questions!

Foundation One includes workouts for all core, upper body and lower body.

The daily limber that you will get at the end of your Fundamentals course is great to use as a warmup for your Foundation workouts.

Please let us know if you have any other questions! Looking forward to the videos  

Is the daily limber meant to be used before the stretch routine days? Or just on the days of the workouts? Or every day?!

hi Adam , as it corresponds to something more ligth, i suggest you on a different day as active recovery.

Hey Alessandro, sorry.. I didn't quite understand your response. Since its supposed to be a light stretch, you recommend doing it as an active recovery? So, do it on my rest day? Or not on my rest day? And is it redundant to do it before the stretch days (ie. Middle splits, front splits, thoracic bridge). 

Thanks.

Or rest days. keep in your limber routine only the exercises where you can relax completely without problem.