Foundations - 8 Week Strength & Movement Program | Rebuildr
Foundations - 8 Week Strength & Movement Program
Foundations is an 8-week, 3-day-per-week full-body strength program designed to build strength, mobility, stability, and movement confidence. The first four weeks focus on learning and controlling foundational movement patterns through supported hinges, squats, unilateral work, core stability, shoulder control, and multi-planar movement. Weeks 5–8 build on those same qualities with more integrated strength exercises, controlled rotation, progressive loading, and conditioning.
Effort is guided using RPE, or Rate of Perceived Exertion, on a 1–10 scale. RPE helps you choose a weight based on how challenging a set feels that day rather than relying on one fixed weight. For example, an RPE 6 should feel like you could complete about 4 more good reps, an RPE 7 about 3 more reps, an RPE 8 about 2 more reps, and an RPE 9 about 1 more good rep before form begins to break down. An RPE 10 would mean you could not complete another good rep.
As the program progresses, the prescribed RPE gradually increases. This allows you to build confidence and technique first, then increase the challenge through heavier weights or greater effort while still maintaining good form.
TRAINING STYLE:
Cardiovascular FitnessStrengthStabilityMobility
FOCUSES ON:
PerformanceFull Body
PROGRAM GOAL:
Build full-body strength, mobility, stability, and movement confidence through progressive strength training. The goal is to help you move well, get stronger, and develop control across a variety of movement patterns.
WHO THIS IS FOR:
Designed for anyone who wants a structured strength program that goes beyond basic lifting. This program is a great fit if you want to improve strength while also working on mobility, stability, unilateral control, rotation, and movement in multiple directions.
WHAT IS THIS PROGRAM:
An 8-week, 3-day-per-week full-body program split into two 4-week phases. Weeks 1–4 establish foundational strength, mobility, and control. Weeks 5–8 progress those patterns with more integrated exercises, increased loading, rotation, and conditioning. RPE is used to guide effort and progression.
Week 1: RPE 6/10
This session focuses on building hip and pelvic strength and control through multiple planes of movement. You’ll work on hip flexion and adductor strength, lateral movement, squat and hinge patterns, and rotational control. You will also engage in tricep and bicep exercises that will highly involve core engagement before finishing with Zone 2 conditioning. Move with control and prioritize quality over load. Exercises that start with the same lettering will be supersets.
A)
CNS Regulation
1x05:00
B1)
Adductor Plank From Knee Floor
Left: 2 sets · Right: 2 sets
B2)
Banded Hip Flexion Supine on Bench
Left: 2 sets · Right: 2 sets
C1)
Banded Slider Lateral Lunge
Left: 3 sets · Right: 3 sets
C2)
Goblet Squat Tempo
3x8
D1)
Half Kneeling Rotational Row Contralateral Shoulder & Hip Extension
I help people build strength and move with confidence when pain, fear, or conflicting fitness advice has kept them from enjoying movement.
Profession:
Personal Trainer
Location:
Riverside, CA
Languages:
English
Accepts Clients:
Online and In-Person
TRAINING STYLE:
Cardiovascular FitnessStrengthStabilityMobility
SPECIALISES IN TRAINING:
PerformanceFull Body
Every workout and training phase is organized so you know what to complete each week.
Video Demos
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through Rebuildr
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
