FOUNDATION TRAINING
Series Schedule
ESTABLISH A PRACTICE I WITNESS GROWTH | BUILD COMMUNITY
ABOUT MY COURSES
CONNECTION, GROWTH, AND DEPTH:
As a teacher, I want to be continually challenged and learning from my students and my practice. Teaching is a very important part of my life. I don’t see it only as teaching, I see it as an education for me, as well as a way to pass on what is most important to me.
Courses are a series of classes designed to fit together, cohesively, into a course. In a course, the same group of committed students come on a weekly basis and learn in a progressive and cumulative sequence of instruction. This format leads to truly phenomenal growth.
This is one of the best platforms for learning to take place because it invites students to commit to themselves and to a practice. Through this commitment, the practice is given an opportunity to integrate into life and creates a dialogue and inquiry into the ways in which we can grow. This learning structure is an opportunity for insight on physical and emotional freedom to flood in. A course is the place for a student to make leaps and bounds in their practice.
This format is steeped in the traditions of learning movement, where knowledge is transmitted from teacher to student over time. Programs are set-up to build, which helps both the students and the teacher to develop a strong relationship and witness growth in their personal practice. The students and the teacher get to experience the depth that comes from learning with each other year round. It also opens up the joy of a shared language, experience, and consistent class environment. This is one of the best platforms for a teacher to truly connect and help their students.
“Education either functions as an instrument to bring about conformity or, it becomes the practice of freedom, the means by which [people] deal critically and creatively with reality and discover how to participate in the transformation of their world” -Paulo Freire
LEVEL DESCRIPTIONS
INTRO LEVEL:
If you have not practiced Foundation Training with me before you will begin with the intro course. The intro course covers phase 1 of learning Foundation Training. Phase 1 covers the fundamentals and principles of FT. Everything you will learn in Foundation Training classes builds from these principles.
In Phase 1 You Will Learn:
- How to find neutral curves of the spine and develop a central channel
- How posture affects breath and how breath affects posture
- Anchoring
- Decompression Breathing
- Hip hinging
- Healthy shoulder movement patterns
- How to move from your center of gravity
Poses You Will Learn:
- Decompression Breathing
- Anchoring
- Arm positions (Measuring Sticks, Long Wing, Sphere of Tension)
- Standing Decompression
- Lunge Decompression
- Wide Founder
- Woodpecker
- Supine Decompression
- Prone Decompression
- Seated Decompression
In phase one we learn the principles of Foundation Training. With these principles you create a foundation of space both in your posture and in your movement. This is the space where you heal, stabilize, strengthen, and thrive. Everything you will learn in Foundation Training classes builds off of these principles.
LEVEL 1:
Students in level 1 have completed the Intro level series which covers phase 1 of Foundation Training. In Level 1 students will learn phase 2 & 3 of Foundation Training.
Phase 2: Counteract Gravity
- Focus on the impact of gravity, learn how to counteract it and how to use the pull of gravity on your body as an opportunity.
- Learn to identify where you are collapsing into gravity & the patterns where you are moving passively into compression.
- Counteract hip external rotation (turning out) and shoulder internal rotation (turning in) that impinge on nerves near the joints.
- Learn to challenge our center of gravity by integrating dynamic movement.
- Establish a core that remains at your center.
Phase 3: Tensioned Length
- Understand and feel proper glute functioning. Re-pattern isolated glute clenching to posterior muscle chain integration.
- Find controlled tension in muscles when they are stretched long to generate space and stability rather than create compressed tightness. Focus on tensioned length in the muscle chains.
- Lead from your hips so transitions strengthen your core and develop the posterior chain.
Poses:
- Founder
- Integrated Hinges
- Woodpecker Integrated Hinge
- Anchored Back Extension
- Supine Leg Trace
- Anchored Bridge
- Internally Rotated Founder
- Woodpecker Rotation
- Kneeling Founder
- Squat
- Get Down – Get Up
LEVEL 1.25
Students entering into level 1.25 have completed the Intro course and the Level 1 series. In the Level 1.25 series students continue to build their skills on the material in phases 1-3 and begin to learn phase 4 of Foundation Training.
Phase 4: Thoracic Expansion
- Notice the amount of space in the thoracic cage (section of the spine that your ribs connect to) and work to create more.
- Provide mobility in the ribcage to be able to breathe bigger and position the neck and shoulders to move with freedom.
- Utilize the largest muscle of the upper body (latissimus dorsi or “lats”) in its proper stabilizing role.
Poses:
- Forward Fold
- 8 Point Plank
- Gorilla Lift
- Thoracic Levers
LEVEL 1.5
Students entering into level 1.5 have completed the Intro Course, Level 1 & Level 1.25. These students have completed phases 1 – 4 of Foundation Training. In the Level 1.5 series students continue to build their skills on the material in phases 1-4 and begin to learn phase 5 of Foundation Training.
Phase 5: Spiraling Lift
- Unwind your body to get the space for balanced, pain-free movement, spiraling up like a barber shop pole rather than compressing down like a slinky toy.
- Build rotation patterns that are initiated from the pelvis with the largest muscles (glutes & lats) building elastic/spring energy for force generation.
- Move your body in all planes to create stability in a 3D world full of unexpected changes.
Poses:
- Spiral Lunge
- Archer
- Reverse Archer
- Lateral Hinge
- Half Kneeling Spiral
- Half Kneeling Woodpecker Rotation
LEVEL 2:
Students entering into level 2 have completed the intro course, and levels 1 – 1.5. Students joining this course of study have completed phases 1-5 of Foundation Training and have begun work on phase 6.
Phase 6: Power Development
- Integrate the previous five phases into a posture of stability and pattern of movement that builds resilient power.
- Challenge the endurance of your muscles with lengthened glutes & lats, an expansive thoracic cage, and rotational lifting.
- Notice your automatic patterns in posture and movement and how you can consciously change them.
- Re-explore all Phases. Foundation training doesn’t get easier, you just get better at it. Coming back to the basics can be profound at this level.
Poses:
- All of them +
- Standing Leg Trace
- Surf Squat
- Windmill
MONDAY | LEVEL 2: PHASE 6
FOUNDATION TRAINING
WINTER LEVEL 2:
TIME: 5:45 – 7:15 PM
DATES: FEB 6 – APRIL 24
LENGTH: 9 CLASSES OVER 12 WEEKS
COST: $350
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE JAN. 15, 2023
NO CLASS: FEB 20, MAR 20, APRIL 3
SUMMER | LEVEL 2:
TIME: 5:45 – 7:15 PM
DATES:JUNE 5 – JULY 31
LENGTH: 8 CLASSES OVER 9 WEEKS
COST: TBA
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE MAY 8, 2023
NO CLASS: JULY 10
ABOUT:
PRE-REQUISITE:
Students must have a solid understanding of the Level 1 curriculum and an intermediate understanding of the Level 2 material. Students joining this course of study have completed all 6 phases of Foundation Training. Students in this series have been practicing weekly for 1-3 years and are required to have studied Foundation Training with a certified teacher prior to joining.
INCLUDES:
- One-on-one lesson
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone and email support
ONE-ON-ONE LESSON CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
20 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
MONDAYS | LOCATION: ZOOM | MAP
TUESDAY AM |
LEVEL 1.75: PHASE 5
FOUNDATION TRAINING
WINTER LEVEL 1.75:
TIME: 9:30 – 11 AM
DATES: FEB 7 – APRIL 25
LENGTH: 9 CLASSES OVER 11 WEEKS
COST: $350
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE JAN. 15, 2023
NO CLASS: FEB 21, MAR 14, MAR 21
SUMMER | LEVEL 1.75:
TIME: 9:30 – 11 AM
DATES: MAY 23 – JULY 25
LENGTH: 8 CLASSES OVER 10 WEEKS
COST: TBA
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE MAY 8
NO CLASS: JUNE 13 OR JULY 11
ABOUT:
PRE-REQUISITE:
Students must have taken the intro series, Level 1 series, have experience practicing the entire level 1 curriculum and have been introduced to the Level 2 curriculum. Students in this series have completed phases 1 – 5 of Foundation Training and have studied with a certified Foundation Training instructor.
INCLUDES:
- One-on-one lesson
- 15 min before & after class for questions
- Optional home practice
- Class recordings
ONE-ON-ONE LESSON CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
TUESDAYS | LOCATION: ZOOM | MAP
TUESDAY PM |
LEVEL 1.5: PHASE 4
FOUNDATION TRAINING
WINTER LEVEL 1.5:
TIME: 5:45 – 7:15 PM
DATES: FEB 7 – APRIL 25
LENGTH: 9 CLASSES OVER 11 WEEKS
COST: $350
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE JAN. 15, 2023
NO CLASS: FEB 21, MAR 14, MAR 21
SUMMER | LEVEL 1.5:
TIME: 5:45 – 7:15 PM
DATES: MAY 23 – JULY 25
LENGTH: 8 CLASSES OVER 10 WEEKS
COST: TBA
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE MAY 8
NO CLASS: JUNE 13 OR JULY 11
ABOUT:
PRE-REQUISITE:
Students must have taken the intro series and Level 1 series prior to joining. Students in this series have completed phases 1 – 3 and begun work on phase 4 of Foundation Training. Students are required to have studied with a certified Foundation Training instructor.
INCLUDES:
- One-on-one lesson
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone / email support
ONE-ON-ONE LESSON CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
TUESDAYS | LOCATION: ZOOM | MAP
WEDNESDAYS | INTRO | PHASE 1
FOUNDATION TRAINING
INTRO TO FT | PHASE 1
DAY: WEDNESDAYS
TIME: 5:45 PM – 7:15 PM
DATES: MAY 3 – JUNE 14
LENGTH: 6 CLASSES OVER 7 WEEKS
LOCA: ZOOM / IN-PERSON HYBRID
COST: $275
NO CLASS: MAY 17
PAYMENT DUE: BEFORE APRIL 19, 2023
INCLUDES:
- 90-minute one-on-one lesson
- 15 min before & after class for questions
- Optional home practices
- Optional life practices
- Class recordings
ABOUT:
ONE-ON-ONE LESSON CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Processing emotions, limiting thoughts & beliefs that are coming up in practice
IN STUDIO OPTION:
You are welcome to attend class in person. Just come to the studio!
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
THURSDAYS | LOCATION: ZOOM | MAP
THURSDAY |
LEVEL 1.25: PHASE 3
FOUNDATION TRAINING
WINTER LEVEL 1.25:
TIME: 5:45 – 7:15 PM
DATES: FEB 9 – APRIL 27
LENGTH: 9 CLASSES OVER 12 WEEKS
COST: $350
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE JAN. 15, 2023
NO CLASS: FEB 23, MAR 23, MAR. 30
SUMMER | LEVEL 1.25:
TIME: 5:45 – 7:15 PM
DATES: MAY 25 – JULY 27
LENGTH: 8 CLASSES OVER 10 WEEKS
COST: TBA
LOCATION: ZOOM / HYBRID
PAYMENT DUE: BEFORE MAY 8
NO CLASS: JUNE 15 OR JULY 13
INCLUDES:
- 90-Minute One-on-one lesson
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone / email support
PRE-REQUISITE:
Students must have taken the intro series and level 1 series prior to joining. Students in this series have completed phase 1 – 3 of Foundation Training. Students are required to have studied with a certified Foundation Training instructor.
ONE-ON-ONE LESSON CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Byron Katie worksheet on limiting thoughts / beliefs that are coming up in practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
WEDNESDAYS | LOCATION: ZOOM | MAP
SUNDAYS | LEVEL 1 | PHASE 2
FOUNDATION TRAINING
LEVEL 1 | PHASE 2
DAY: SUNDAYS
TIME: 4:00 – 5:15 PM
DATES: FEB. 26 – APRIL 30
LENGTH: 7 CLASSES
LOCA: ZOOM / IN-PERSON HYBRID
COST: $342
NO CLASS: MAR. 26, APRIL 3, APRIL 9
PAYMENT DUE: THURS. FEB. 23
PRE-REQUISITE:
Students entering into the Level 1 series must have completed the intro course / phase 1 with a certified Foundation Training instructor prior to joining.
INCLUDES:
- Two 60-minute one-on-one lessons
- 15 min before & after class for questions
- Optional home practice
- Class recordings
ABOUT:
ONE-ON-ONE LESSON CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Byron Katie worksheet on limiting thoughts / beliefs that are coming up in practice
IN STUDIO OPTION:
You are welcome to attend class in person. Just come to the studio!
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
THURSDAYS | LOCATION: ZOOM | MAP
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