Step 1. Error setting up player: Invalid license key FOUNDATION ONE ADD TO CART$ . Coach Sommer GymnasticBodies. Yes, I Want 25% Off!. Initially, I was a CrossFit follower, and found the GB website through Christopher Sommer’s (GB’s founder) posts on the CF site. This was when. I followed the Foundation One training programme, which aims to get Coach Sommer has named all the exercises in his material, himself.

Author: Taukazahn Vudomi
Country: Chile
Language: English (Spanish)
Genre: Marketing
Published (Last): 22 July 2018
Pages: 47
PDF File Size: 14.8 Mb
ePub File Size: 1.99 Mb
ISBN: 794-7-69071-161-3
Downloads: 63061
Price: Free* [*Free Regsitration Required]
Uploader: Yojinn

I think it is fair to say that they either had a good background or had good genetics. After a while you memorize it and you can do it on your own or create variations of it.

You cant just start some course and expect to hanxstand these insanely hard elements in 8 weeks. What was your training schedule like? Like, okay, sure, let me put everything on hold while I get a degree in Exercise Science and read a compendium of books on the subject to not screw over my currently pain-free body, lol. I only managed 60, 40, 30, 30 and had died by the 5th set. I just started Fundamentals and H1 this week.

I saw someone do a press to handstand and was determined that I wanted to learn how to do it. If so, I would like to have Foundation Cnristopher serve as the core of my workout and then throw in some squats and deadlifts. Once you master those elements, straddle ups should be a fhristopher of cake.

Holding a position for this long is tough on my mental game. Do I need to stay on the first progression scap shurgs until I master the mobility swivel hipseven though I can move onto one-arm planks?

This is a oone article. One of the best parts of the Foundation One programme was this idea of Mastery and Mastery Templates.

8 weeks of Gymnastic Bodies Foundation One | My Results – harrycloudfootharrycloudfoot

Regarding stretching, Chris Beardsley put up an interesting post the other day on strength training having a positive effect on flexibility – https: Leave aside military, police, first responder, and athletic team sport or otherwise standards for push-ups for males in the early 20s to whom 5×15 would be a warm-up Yes this did make up the entirety of my training for the 8 weeks and each work out was around the 45 — 60 minute mark; longer the unfitter you are as you need to take more rest, shorter the fitter you are as you need to take less rest.


Just to put things in perspective, there are 4 volumes of progressions designed to get you up to the positions above. May I ask how long it took you to achieve mastery in mobility exercises such as the weighted shoulder extension or the straddle up?

This is the one program I’d recommend. What would you suggest me? Thank you for the detailed review. The stretch series is completely ridiculous. The final thing to look at is the tightness of your hip flexors. Deck Squat — 5 x 15 reps. It just felt so dirty. However, the beauty of the Gymnastic Bodies method is that you know it is tried and tested, so perhaps there is less room for error. What has helped me with them has been Kit’s Master the Pancake series I think it is about dollars on Vimeo and straddle leg lifts.

Instead, what most people say is that the common answer is “you need to be patient and work harder”. Thank you for your great review of F1! I thought i should but i didn’t want to be the skip it guy. Any tips for the Hollow Body? Gentle progression is the name of the game. Or is it to improve how your body functions? Some people just think “oh, I must not be working hard enough. Forgive me if I sound arrogant, it is not my intention to be personal.


Previously I had tried lots of different programs mostly home videos from the company Beachbody. If, after all of the above, additional hypertrophy is still required obe an exceptionally slim athlete to be able to perform adequately, a template of 10×3 work sets done every two minutes or a pyramid structure of 12,10,8,6 reps with increasing training loads as the repetitions decrease will usually resolve the issue.


So, yeah, where’s that leave me? The breaks are not too long, and it goes from warmup all the way to long held stretches. Noe am debating if I should also get the fundamentals package, since I am not sure if I will be able to do F1 without it? After all it’s a weakness you have so you should spend your time and energy working to improve it. The prescribed rep range is 10 reps, handstan as an active rest between work sets.

How chgistopher did it take you to “master” all the prerequisites headstand and whatever else is in the program and start to work on a real hand balancing? For a stiff like me, that is great.

Then he gets a really nice deep compression where if you equated it to a pancake stretch, the angle between his torso and legs is approx 60 degrees or so. These movements acted as roadblocks, and forced me into multiple resets of the entire program. People have limited adaptive ability, and if you try to focus on 7 movements, a handstand, and at least three different flexibility movements this is assuming you are not also trying to focus on the Movement coursethen you will doubtless make slow progress on all of them.

The GB program is a useful introduction to intro gymnastic training, and will highlight the degree and volume of work required. How many times a week are you training? Personally, I have enjoyed this program and feel comfortable recommending it to others with a caveat: