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!
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.
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!
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!
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!
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!
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.
We use a flexible pricing model to allow people to pay a range of prices according to their overall financial position. Our flexible pricing system was inspired by countless Black, Indigenous, and People of Color-led organizations working to undo systemic economic inequity. The chart below is based on the sliding scale programs of Both / & and Embracing Equity.
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!
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!
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 offered solely as a guide to help you decide the rate that’s best for you. It’s impossible to capture everything, which means you may have specific circumstances that aren’t reflected here. Please contact us if you cannot afford the “Assisted” rate and we will set a price together.
|Assisted||Value of Service||Abundance|
|Income||– Unemployment or underemployment compared to cost of living|
– Employed marginally or in a criminalized sector (not by choice)
|Stably employed at around the median income, with ability to cover unpredicted expenses||Stably employed above the median income, consistently have disposable income|
|Family of Origin Assets / Wealth||– Family has no/few assets or debt is more than assets|
– No access to family
– Family relies on me for help with basic living expenses
|Family has assets, like a house they are paying off||– Family has many assets, like investments or paid-off house|
– I have or will inherit a wealth (eg house or money)
– Someone else paid/pays my housing or down payment
|Debt:Income Ratio||My debt is from basic living expenses and/or is more than my yearly income||My debt, including student loans or car loans, is about the same amount as my yearly income||No debt or less debt than yearly income|
Ready to go? Follow the link below to set your price and get started!