Foundational Strength Training

Building Strength from the Ground Up: September Training at Welly

At Welly, September is all about foundation work — training the body from the ground up. Why start here? Because strong, stable foundations create better movement, reduce injury risk, and make everyday activities easier and more efficient.

The Kinetic Chain in Action

Every movement we make flows through a chain of joints and muscles — from ankles to hips, core, and upper body. Strengthening each link in this chain ensures your body works as a cohesive unit.

• Strong ankles & feet → better balance, shock absorption.

• Stable knees & hips → protect joints during walking, running, and lifting.

• A solid core → connects upper & lower body for efficient movement.

• Upper body strength → supports posture, lifting, and daily tasks.

Your 4-Week September Focus

Week 1: Ankles & Feet

Your foundation starts here. Expect exercises that build balance, mobility, and strength from the ground up. Think calf raises, toe lifts, and balance drills.

Daily Life Boost: Standing longer without fatigue, steadier steps, and reduced fall risk.

Week 2: Knees & Hips

Stable knees and strong hips protect your joints and improve your stride. We’ll train squats, step-ups, and hip bridges to keep these joints strong and supported.

Daily Life Boost: Walking and climbing stairs feel smoother and more powerful.

Week 3: Core Connection

A strong core links your lower and upper body, helping every movement flow more efficiently. We’ll focus on planks, rotations, and controlled standing core moves.

Daily Life Boost: Better posture, easier lifting, and reduced back pain.

Week 4: Upper Body Strength

From carrying groceries to maintaining good posture, your upper body plays a key role. Push-ups, rows, and presses will help you finish the month strong.

Daily Life Boost: Everyday lifting feels easier, and posture becomes more natural.

Why This Matters

When each part of your body is strong and aligned, everyday movement feels effortless. Your foundation affects everything from your stride to your reach, and consistent training strengthens the mind-body connection that keeps you moving confidently.

Tip: Focus on alignment, engage your core, and remember: every step you take starts from a strong foundation.

Join us this September to build strength where it matters most — from the ground up — and discover how foundational training can transform your everyday movement.

Call or email us to start your foundational journey!

Call Tanja: 250 538 8450

Email Tanja: wellyacademyinfo@gmail.com

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