Fundamentals Course

The Fundamentals Course takes you through a skills progression designed to build a strong foundation for movement in the gym, in sports, and in your daily life!

The seven Strive & Uplift coaches pose wearing masks in front of a mural reading "You are Strong"

This course is great for…

People looking to learn fundamental movement patterns and foundational bodyweight exercises, while learning how to build body awareness. This course is designed with coach feedback, interaction, and support.

In this course, you will…

Why this course?

Course Structure

This is a self guided course, with lessons that take you through a progression of skills, plus coach check-ins along the way to support, guide and hold you accountable. 

The course consists of lessons that are a progression of skills. Each lesson is 60-90 minutes long and includes resources to help further practice the movements from the lesson. After each lesson, you will take a moment to reflect on what you learned before starting the next one. There are coach check-ins built into the course to help make sure you are making progress towards your goals, answer questions about form, offer modifications according to your body’s needs, and anything else you need from us! 

Course Overview

Visual of course structure, which is also detailed below.

Lesson Overview

This course is made up of 6 lessons. Each lesson takes 60-90 minutes and a typical lesson includes the following movement segments:

Each lesson is a building block to help motor control and function become intuitive so that you can find endurance, flexibility, and strength. 

Complete the whole lesson, then practice the different foundational movements by re-watching video segments, reviewing with the practice slides, or using the circuit playlist until you feel ready to move to the next lesson. As you complete each lesson they will still be available to you so you can go back and work on those skills!

Timing / Duration

This is a self-paced course. You can take as much or little time as you want based on your schedule and/or skill acquisition. After completing a lesson you can move onto the next one or spend a few days practicing the lesson segments before moving onto the next lesson. You may benefit from planning to do one lesson per week in order to follow a consistent schedule. Listen to what your body needs to groove in the movement patterns, then move on when you are ready. Coach check-ins are a great place to talk about timing!


Each video begins with a preview slide that shows what equipment you’ll need for that segment. You’ll just want a mat to provide cushion for the floor and make sure you have good traction, and some movements use a chair. Any household chair will do!

Communication & Support

There are built in check-ins with a coach along the way! These coach check-ins will help make sure you are making progress towards your goals, answer questions about form or modifications, and anything else you need us for. We’ll use your goal setting and reflection questions leading up to each check-in as well as availability to schedule an appointment with the coach best suited to your needs.

Meet your coaches!

Program Access

We believe in making high-quality movement coaching available to everyone, so this course is available at different price points. Once you purchase access to this course, you’ll have 90 days to complete it. We know it sometimes takes a little motivation to keep moving! We also know that life sometimes gets in the way of our best-laid plans, so please reach out if you need more time.

Pricing Structure

At Strive & Uplift, we are committed to making sure that all people, regardless of their means, can be a part of our community! This means removing barriers like cost together so everyone can easily and sustainably access our services and resources. At the same time, we want to ensure our coaches are properly compensated for their labor and can have a good quality of life. That’s why we use flexible pricing – to remove barriers and care for each other!

This course is offered with flexible pricing so you can purchase it at the right cost according to your access to resources. Everyone deserves access to high-quality movement education and support, and this method of individually setting membership rates allows us to use wealth redistribution to provide access to everyone!

If you’re ready to set your price, you can jump down to determine what to pay. Otherwise, read on to learn more about flexible pricing, the value of this course, and how to set your price!

How flexible pricing works

How we use resources

We spend our time and money as a business on values-centered projects and member support! This course, in particular, has a lot of 1:1 coach support that involves dedicated time just to you. These pricing tiers ensure we can pay coaches for that time!

Determining what to pay

You can use this chart to help decide what the right price is for you. Everyone’s financial situation is informed by the interactions between income, wealth, debt, and varying costs of basic living expenses. Consider where you fall in each of the categories presented to determine your overall financial position.

This chart is presented solely as a guide to help you decide the course price that’s best for you. It’s impossible to capture everything, which means you may have specific circumstances that aren’t reflected here. Ultimately, the choice is yours — we’re trying to lower barriers, not put more in your way!

Income– Unemployment without UI or disability
– Employed marginally or in a criminalized sector (not by choice)
– Unemployed with UI or disability
– Underemployed compared to cost of living
Stably employed at around the median income, with ability to cover unpredicted expensesStably employed above the median income, consistently have disposable incomeStably employed well above the median income, consistently have plenty of disposable income
Family of Origin Assets / Wealth– Family has no assets or debt is more than assets
– No access to family
– Family relies on me for help with basic living expenses
– Family has some assets
– I sometimes help my family of origin or chosen family with basic living expenses
Family has assets, like a house they are paying off– Family has many assets, like a paid-off house
– I will inherit a house and/or a small amount of money
– Family has many assets, like investments
– I have or will inherit wealth
– Someone else paid/pays my housing or down payment
Debt:Income RatioMy debt is from basic living expenses such as food, rent, utilities, healthcare, childcareMy debt, including student loans or car loans, are more than my yearly incomeMy debt, including student loans or car loans, is about the same amount as my yearly incomeLess debt than yearly incomeNo debt
Recommended Price$140$175$210$245$280
What to pay price table organized by five levels of economic status and categories including income, family assets and wealth, debt to income ratio, and recommended price.

Ready to go? Follow the link below to set your price and get started!