A strength starting point for runners navigating chronic illness and variable energy.
Three repeatable workouts, exercise demonstrations and modification guidance in a flexible four-week, self-guided program.
$97, paid once.
What’s inside
• Three home-based strength workouts to repeat across four weeks.
• Exercise demonstration videos with written movement instructions.
• Progressions and regressions for the exercises.
• Guidance on effort, scheduling and checking in with your body.
• A reflection resource to help you review your experience.
What a workout looks like
One workout brings together a squat, a push-up variation and calf raises. The program includes instructions and demonstrations for each movement.
You’ll return to the same workouts, rather than learning a completely new routine every session.
What “15” means
Sessions are designed around approximately 15 minutes. Reviewing a demonstration, setting up or taking more rest can make a session longer.
These are written workouts with exercise demonstration videos, rather than continuous follow-along classes.
What you’ll need
Weights or dumbbells and a chair or couch. Some exercise options use a resistance band; a mat is optional.
A flexible schedule
The program offers two- or three-session weekly scheduling options. The four-week structure is a guide, not a deadline.
Before you join
This is a self-guided program. Individual coaching is a separate service.
Purchase includes online access to the program materials and a private Discord community for general program-related support and discussion. The community does not provide medical advice or emergency support.
Because this is a digital program with immediate access, the current terms state that all sales are final, with no refunds, exchanges or transfers.
The program is educational and does not constitute medical advice. Consult a qualified healthcare professional before beginning a new exercise program. Individual results vary.
Review the program terms before purchasing.
A clearer starting point for your strength routine.
Foundations in 15 · $97, paid once
