Foundation 1

This program focuses on an introduction of common movement patterns found within the EXOS training system and offers an opportunity to increase movement competency. Additionally, a Foundational phase seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries when comparing right and left sides. This will truly set your foundation for further success in later themes. This phase includes performance elements of Pillar Preparation, Movement Preparation, Movement Skills, Plyometrics/Medicine Ball, Strength/Power, and Regeneration

What's the goal?

Increase movement competency. Additionally, Foundational 1 seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries.

Who is this for

Anyone with movement differences, asymmetries in movement patterns, recovering from injury, or interested in preventive corrective exercises to increase their overall performance and obtain a better quality of health and well-being.

What's the training schedule? 

3 days/week 

What type of sessions are included? 

• Strength: This involves weightlifting and other resistance exercises to help build strength and power.
• Agility: This includes drills and exercises that focus on improving speed, quickness, and overall agility.
• Skill Development: This involves drills and techniques designed to help players refine their specific football skills, such as running, catching, and tackling.
• Conditioning: This includes cardiovascular exercise and other activities designed to help players build endurance and stamina.
• Recovery and Rehabilitation: This includes activities and techniques designed to help players recover from injury and maintain optimal health and well-being

What equipment is needed?

Full gym (Dumbbells, barbells, resistance bands, med ball)  and room for agility training with ladders and hurdles

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly