Foundation Training

Foundation Training Foundation Training is a series of exercises, created by Dr. Eric Goodman, to alleviate chronic back pain, improve posture and enhance athletic ability.

09/09/2026

For this month’s ‘12 on the 12th’ workout, meet us on the mat for a quick flow focused on strength, length, and Decompression Breathing: 12 Minute Flow on the Floor with Nicole Medas NMedas

You’ll stay close to the ground while working on full body connection and moving with purpose. It’s a great way to slow things down without taking it easy.

We add a brand new 12 Minute workout to streaming on the 12th of each month, and this one drops this Saturday!

Try the app with a free week trial at FTstreaming.com today!

09/04/2026

Creativity. Curiosity. Commitment to health.

The sauna is a phenomenal place to practice Foundation Training Decompression Breathing. It’s also a great place to think, heal, release excess energies and remove ruminating considerations.

Sweat and breathe the bad out, let the light and heat sink in.

Learn all about it in Foundations Of Health the 2022 book by Dr. Goodman. The 3rd book of the FT series so far.

Our App/FTstreaming has many seated short routines ideal for the sauna.

09/02/2026

If you ride a bike you’ll benefit from Foundation Training, plain and simple.

08/30/2026

Dynamic Day Starter w/ Jessie is a crowd favorite in the app: This 15 min routine is a strong mix of rotation, hinging, and decompression.

If you haven’t tried this quick but powerful workout, add it to your calendar this week.

Want to give the app a try? Sign up for a free week trial at FTstreaming.com today

08/27/2026

Is your warm-up intentional and relevant?

The FT Woodpecker is a great way to prepare the body by reinforcing key Foundation Training principles.

•Engage the lats and connect the upper and lower body through the cross-body sling.

•Expand the ribcage while maintaining abdominal engagement to control rotation.

•Build strength through the lengthened hamstring and glute to create powerful, efficient movement.

A warm-up is an opportunity to practice the connections and strategies you want your body to use in movement.

08/26/2026

Sometimes the right image can completely change the way you feel a movement, like this cue from AdaptCLT

On the inhale, imagine an umbrella opening in your rib cage, creating space in every direction.

On the exhale, imagine a corset gently tightening around your center.

Breath becomes movement 🔄 Movement becomes connection.

That’s the kind of cueing we love in Foundation Training.

08/23/2026

Decompression Breathing makes space where space must be made.

This popular video by 𝗠𝗶𝗮 • 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗧𝗿𝗮𝗶𝗻𝗲𝗿 / 𝗣𝗵𝗼𝘁𝗼𝗴𝗿𝗮𝗽𝗵𝗲𝗿 tells the story so well.

We call Foundation Training “a reeducation of the axial skeleton towards expansion.”

You have 31 pairs of spinal nerves, they need a little room to function as efficiently as possible.

08/22/2026

The inside edges of the upper legs have leverage over nearly everything you’re made of. The Center of Gravity that they pull towards needs enough tone to function, but not so much tension that they limit the ranges of motion around them.

Free your Adductors with strength and healthy flexibility. Our Lateral Hinge will get you closer.

Amazing things happen to the neck and shoulders when the Adductors find relief. Find us on the App.

08/19/2026

The Sphere of Tension is a hand position we use to organize and engage the entire upper body, creating a nice closed kinetic chain.

The tension gives the upper body something to work against, helping you create strength and stability while keeping the neck supported.

Add a 360° breath, and you can maintain that expansive shape as you breathe, turning tension into control: Breathe big into that lat pressure.

This clip is from the Protect Your Hips workout on streaming, which is the workout of the day on the Calendar in the app.

Watch it in full with a free trial at FTstreaming.com

08/16/2026

Thoracic expansion is an important part of healthy breathing, spinal movement, and overall trunk function. When the rib cage becomes stiff or we lose the ability to expand through the upper back, breathing can become more restricted and movement can become more limited.

Learning to create expansion through decompression gives your body the space and strength it needs.

The 8 Point Plank is an incredible tool to use to do so, and you can learn it fully in the app.

Try it for free at FTstreaming.com

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Sacramento, CA
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