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A Complete Guide to Foundation One by Christopher Sommer: Learn the Skills and Benefits of Gymnastics Bodyweight Training for Free

Foundation One Coach Sommer Pdf Free: A Review of the Gymnastics Bodyweight Training Program

If you are looking for a way to improve your fitness, health and performance with bodyweight training, you may have heard of Foundation One by Coach Christopher Sommer. This is a popular program that teaches you how to master the basic skills and movements of gymnastics, such as handstands, L-sits, pull-ups, push-ups, squats and more.

Foundation One Coach Sommer Pdf Free


But what exactly is Foundation One and why should you try it? Is it worth your time and money? And how can you get it for free? In this article, we will answer these questions and more. We will review the benefits, structure, experience and results of Foundation One, as well as provide you with some frequently asked questions about the program. By the end of this article, you will have a clear idea of what Foundation One can do for you and how to get started with it.

The Benefits of Foundation One

Foundation One is not just another bodyweight training program. It is a comprehensive system that aims to develop your mobility, strength, balance and coordination in a progressive and safe way. By following Foundation One, you can expect to enjoy the following benefits:

Improved mobility and flexibility

One of the main goals of Foundation One is to increase your range of motion in all your joints and muscles. This will allow you to perform the exercises with proper form and alignment, as well as prevent injuries and pain. Foundation One includes specific mobility drills for each element that you need to warm up before each session. These drills will help you loosen up your tight spots, improve your posture and prepare your body for the workout.

Increased strength and muscle mass

Another goal of Foundation One is to build your strength and muscle mass in a balanced and functional way. This means that you will not only work on your upper body or lower body, but also on your core, back, legs, arms and shoulders. Foundation One uses progressive exercises that challenge your muscles with different levels of difficulty, intensity and volume. These exercises will stimulate your muscle growth, increase your metabolic rate and burn fat.

Enhanced balance and coordination

A third goal of Foundation One is to improve your balance and coordination in various positions and movements. This will help you develop your body awareness, stability and control, as well as your agility and grace. Foundation One teaches you how to balance on your hands, feet, elbows, knees and head, as well as how to move smoothly and efficiently from one position to another. These skills will transfer to other activities and sports, such as running, climbing, dancing and martial arts.

Reduced risk of injury and pain

A final goal of Foundation One is to reduce your risk of injury and pain in your joints, muscles and tendons. This is achieved by following a proper progression, technique and recovery for each exercise. Foundation One does not push you beyond your limits or force you to do exercises that you are not ready for. Instead, it guides you step by step through the program, with clear instructions, videos and photos. Foundation One also includes rest periods and deload weeks to allow your body to recover and adapt.

The Structure of Foundation One

Foundation One is divided into four phases, each lasting 12 weeks. Each phase consists of seven elements, which are the main skills or movements that you will learn and practice. These elements are:

  • Front lever: A horizontal hold with your arms straight and your body parallel to the ground.

  • Straddle planche: A horizontal hold with your arms straight and your legs open to the sides.

  • Side lever: A sideways hold with your arms straight and your body perpendicular to the ground.

  • Manna: A vertical hold with your legs straight and your hips above your shoulders.

  • Single leg squat: A squat with one leg extended in front of you.

  • Hollow back press: A press from a handstand to a bridge position.

  • Rope climb: A climb up and down a rope using only your arms.

Each element has a series of progressions that start from the easiest level and gradually increase in difficulty. For example, the front lever progressions are:

  • Tuck front lever

  • Advanced tuck front lever

  • One leg front lever

  • Straddle front lever

  • Half lay front lever

  • Full front lever

Each progression has a mastery test that you need to pass before moving on to the next level. For example, the mastery test for the tuck front lever is to hold it for 60 seconds with good form. If you can do that, you can proceed to the advanced tuck front lever. If not, you need to keep working on it until you can.

Each element also has a mobility drill that you need to do before each session. For example, the mobility drill for the front lever is to do shoulder dislocates with a stick or a band. This will help you warm up your shoulders and improve your shoulder extension.

The Experience of Foundation One

Foundation One is designed to be done three times a week, with at least one day of rest between sessions. Each session should take about an hour to complete, depending on your level and pace. You can do Foundation One at home or at a gym, as long as you have access to some basic equipment, such as a pull-up bar, rings, a rope, a stick or a band.

How to get started with Foundation One

To get started with Foundation One, you need to download the PDF file from the official website of Gymnastic Bodies. The PDF file contains all the information you need to follow the program, such as the exercises, progressions, mastery tests, mobility drills, videos, photos and tips. You can also access the online forum where you can ask questions, share your progress and get feedback from other users and coaches.

The PDF file is not free, but it is very affordable compared to other similar programs or courses. The price is $75 for one phase or $225 for all four phases. However, there is a way to get it for free if you are willing to do some work. You can sign up for the Gymnastic Bodies affiliate program and promote their products on your website or social media. If you generate enough sales, you can earn enough commissions to cover the cost of the PDF file or even more.

What to expect from Foundation One

Foundation One is not an easy program. It is challenging, demanding and sometimes frustrating. You will need to be patient, consistent and disciplined to follow it. You will also need to be humble, honest and realistic about your abilities and limitations. You will not see results overnight or in a few weeks. It 71b2f0854b


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