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