Foundations programs
For the busy professional who needs the proper introduction to strength training.
- 2 day/wk, 12 week Full Body Strength-focused programs written by experts who have coached hundreds in your shoes.
- Home & Gym programming available.
- The TrainHeroic App for video demos, detailed cues, and easy & rewarding progress tracking.
- Daily Coach Feedback for all of your questions during your first run through of the program.
- Lifetime Access to the program.
- Monthly Podcast & Newsletter for WHY behind your program and WHAT to do outside of the gym.
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These programs are for someone in need of a simple, effective plan that teaches you the fundamentals that actually get results.
No more just "exercising to burn calories" or trying random things you see on social media and hoping for the best.
The simple structure (that we’ve used with hundreds of people in your shoes) will get you stronger, improve your movement quality, and build the confidence that comes from seeing real progress.
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Gym Foundations can be done from any standard commercial gym, or a home gym equipped with the following:
Required - Barbell, plates, dumbbells, adjustable bench, squat rack, and cable machine. (Bands could be subbed for cable exercises.)
Optional - Fan bike or other cardio equipment, trap bar, kettlebells, bands, physioball, ab wheel, TRX/suspension trainer, foam roll, lacrosse ball.
Home Foundations can be done from a simpler home set-up with the following:
Required - Adjustable dumbbells (up to 30-50lbs.), bands (long, with handles, or a 41" loop band), sturdy object ~18" high (bench, couch, chair), sturdy object to hook band to (table leg).
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Bands/BW can be hard at first, but isn't enough to challenge you over time. Especially for lower body work, you'll need external load to get to a meaningful level of strength. Our whole goal is making strength training accessible, but if you don't have DBs, get some or to a gym instead. Trust us - it’s a worthy investment that will pay you back in the form of decades of a more active life. We use PowerBlock dumbbells in our Santa Barbara facility.
FOUNDATIONS TESTIMONIALS
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Cheryl - Education
“Prevail Online Coaching has knowledgeable trainers and it eliminates the confusion I used to feel about what I should be working on each day once I step into the gym. It has taught me not to be intimidated in the weight room because I have the plan they set for me and encourages me to try new things.
I know I can chat with the coaches any time and get feedback and suggestions on issues I may be having. I leave the gym feeling like I accomplished something!”
Cheryl completed Gym Foundations and is now killing it in Team THRIVE!
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![Man wearing safety helmet and blue sports shirt, smiling outdoors with a scenic landscape and ocean in the background.]()
James - Accountant
“I was a former athlete who lost my motivation for fitness. Father Time was an excuse I accepted. The Home Foundations program renewed my confidence, my energy, my strength. The workouts are practical and rooted in science to get your body in shape no matter where you are on your health journey.”
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Christy - Retired Entrepreneur
“Prevail Online Coaching came just at the right time for me. After a shoulder replacement and Covid I was needing training but was in rural Baja. The online coaching fit in perfectly to my situation.
I absolutely love the descriptions and short videos for each routine... I looked forward to the sessions because I could feel the energy I had after them…
If something doesn't work for you ask Kyle for an alternative (in the app you can send notes). You will notice and see the results after a few weeks- so you don't have to wait long.”
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![A woman smiling on a beach holding a whiteboard with handwritten text about Prevail's online program, which offers gym-like workouts at home with a self-paced schedule for full body workouts.]()
Hillary - Stay at Home Mom
“I have thoroughly enjoyed the Home Foundations Program. It is easy to use and efficient, so it fits my busy schedule. The strength focus has improved my core so much that my back pain has disappeared. I encourage anyone to try this program, no matter what fitness level you are at.”
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![A smiling man and woman standing together outdoors in front of a vineyard, under a clear blue sky, with greenery and hills in the background.]()
Marty - Teacher
“This is the best I have felt in years. I am stronger at 60 than I was at 45-50 and feel my balance and stability have increased via this program. I know that more and better results are coming and look forward to the challenges.”
Marty completed Gym Foundations and is now crushing it in Team THRIVE!
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![A young couple is hiking on a trail in a wooded area, holding hands and smiling at the camera. The woman is wearing a pink beanie, blue jacket, and black pants, with a backpack. The man is wearing a gray cap, pink hoodie, black puffer vest, and gray sweatpants, holding a green water bottle.]()
Jordan - Admin Asst., Mom
“Prevail's Home Foundations program is thoughtfully designed with beginners in mind! I loved the video demos and written cues, as well as the education in the newsletters.
As a work from home mom, these workouts were short but powerful. I am energized, toned, and ready to take on whatever my days have for me.”
