MASTERING THE FUNDAMENTALS
FROM THE GROUND UP
TRAINING PROGRAM
MASTERING THE FUNDAMENTALS IS A STRENGTH & MOBILITY PROGRAM THAT WILL HELP YOU RECLAIM A STRONG, RESILIENT & PAIN-FREE BODY BY
OPTIMIZING THE BODY'S FOUNDATION: THE FEET, HIPS, RIBCAGE & SPINE
SPEAK TO THEIR PROBLEM
Let's face it, most modern humans have lost their ability to move naturally. Our adoption of sedentary lives and prolonged static positions has atrophied our movement patterns and contributed to an epidemic suffering from unnecessary pain.
While people do have individual presentations and limitations, the human body is still the human body. This program is designed to target the most common issues the overwhelming majority of people face in terms of movement and biomechanical-related issues at their foundation.
Nothing works in isolation. Our 'ground up' philosophy emphasizes training the foot and lower limb with the hip and even trunk to work together for optimal mechanics and integration into daily movement.
No matter your fitness level, Mastering the Fundamentals will give you access to more of your body's movement potential while making you strong in the spots humans need it most.
Join now and take back control of your body by learning the basic movement patterns we all need and master the fundamentals.
"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals." - Jim Rohn, entrepreneur, author and motivational speaker
This Program Is For You:
If you want improve and optimize the health & longevity of your feet, ankles, knees, hips, and low back
If you enjoy training, playing sports, following workout classes, or hobbies, but are tired of the constant aches, pains, tightness that are holding you back.
If you are looking for clarity on what is contributing to your recurring stiffness and injuries AND want guidance to get to the root causes of these issues
If you have tried physiotherapy, chiro, massage, endless stretching & foam rolling that never seem to have long lasting results
If you want to build strength the right way that will lend itself to more fluid & effortless movement in your day-to-day activities
WHY DID WE CREATE THIS PROGRAM?
Every human wants a body that lets them go about their day-to-day lives with ease. We all want to participate in our jobs, leisure activities, hobbies, and sports without feeling worried or restricted by pain and injury.
Unfortunately, most modern humans have lost their ability to move naturally.Our adoption of sedentary lives and prolonged static positions has atrophied our movement patterns and contributed to an epidemic suffering from unnecessary pain.
1 in 5 people suffer from chronic pain and at least 80% of people will have experienced back pain once in their lifetimes. These are some staggering statistics and based off these numbers, there is a strong likelihood that you have suffered from some sort of pain.
We all know how important exercise is for overall health and wellbeing, yet so many children and adults don’t meet the minimum requirements.
Even when the minority do engage in exercise, we are met by a fitness industry that prioritizes sets, reps and checking the box on your workout rather than emphasizing proper execution.
Many people ambitiously embark on an exercise program only to be overworked and forced to stop due to injury, discouraged from trying again. More is not always better. While the “just do it” mentality certainly encourages people get off the couch, we can do better.
We want you to give you the experience of walking away after the workout feeling better than you started by using your exercise time as an opportunity to work on the movement patterns that all human beings should have access to.
This is what this program is about. Building you back From The Ground Up!
First and foremost, we need to nail the Fundamentals and prioritize movement quality over quantity. We will teach you how to master the basics that all human beings should be able to do.
It will follow a progressive plan aimed to progress and challenge you in a steady, intelligent manner to get you stronger, more mobile and resilient for whatever life throws your way.
"This program has helped me to recover from a sports injury by teaching me the natural movements of the body and the foundations of balance and stability. This will stay with me for life. Even my walking feels different these days."
Aaron Heidari, Dubai
Recreational Lifter
HOW DOES IT WORK?
For less than the price of a single physio session, you will receive:
Lifetime access to a 2-month program broken into 2 four week phases
Each phase of the program is appropriately progressed with beginner and advanced variations offered for all ability levels
Detailed video demonstrations of each exercise
No equipment or gym membership needed
15 minutes per day. We're all busy these days. This program is designed to use the least amount of your time possible while getting maximal results.
FROM THE GROUND UP APPROACH
This program recognizes the interconnection between the whole body and that nothing works in isolation.
We focus on regaining optimal mechanics and movement at the foundation (feet, hips, ribcage and spine) through full body strength & mobility exercises.
Included in this program are:
Breathing drills to facilitate a dynamic ribcage & pelvis unit
Dynamic hip mobility drills that mimic how we use our body during the gait (walking) cycle
Exercises that teach you to build tension through the under-utilized muscles of the foot, calf, hamstrings, and quads so your body can let go relax the tension in the overloaded muscles of your lower back
Exercises that build strength and coordination between muscles in the lower body so that your whole body works together as a unit
"It really worked and best of all it gave me life long knowledge and exercises to not only keep my knee from being injured again, but also entire body concepts. My understanding about movement and mobility has expanded."
Jennifer Gruia, Canada
Recreational Runner
Extremely Detailed Videos
I understand it can be challenging to learn an exercise through a video without having a coach to guide you through the process. That's why I have highly detailed videos that each address:
The purpose of the exercise. I believe that every element to a program should be understood and appreciated by the individual in order to maximize buy-in & adherence
How to execute the exercise with proper form
What you should feel
Common mistakes and how to correct them
2 filming angles to maximize your learning experience
Mastering the Fundamental is not just an exercise program
In addition to the structured follow along program, we included tons of bonus content:
Daily movement snacks that you can include in your routine to break up your day and keep you moving well
Education on how to sit & sleep more comfortably
Recommendation on footwear & tools to use to help you regain a strong foundation
Strategies & tips to improve your sleep so you can recover more today to train harder tomorrow.
The science on behaviour change & how to create positive habits that stick
ACCESS TO OUR FACEBOOK COMMUNITY
Where you can ask questions
Send in videos for feedback
Connect with other members
Receive higher level support from Greg
FREQUENTLY ASKED QUESTIONS
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WILL THE PROGRAM BE TOO ADVANCED FOR ME?Each phase of the program is appropriately progressed with beginner and advanced variations offered for all ability levels, so you can choose which one suits you for that moment in time. There will be instructions in the videos to modify the exercises as needed. As you become more comfortable with the exercises, you can choose to progress to the more advanced option. The goal is to work at the edge of your comfort zone where the exercise feel challenging, but doable. Of course, we are here to provide feedback in the community if you have any questions.
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CAN I ADD IN OTHER WORKOUTS WITH THIS PROGRAM?Absolutely. The program is built to function as a standalone but you can definitely add whatever you want. The key is to be consistent so you progress in certain areas instead of doing a little bit of everything and gaining nothing. The breathing, mobility, and strength exercises will complement and maximize the gains you get out of your other training programs as you will have access to more of your body's movement potential.
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I'M CURRENTLY MANAGING AN INJURY, CAN I STILL DO THE PROGRAM?It is important to use common sense. If you are dealing with an acute injury, the body must go through its natural healing process before you embark on a mobility and strength program. If you are dealing with chronic issues, you should be able to participate in the program choosing the variations that feel safe and pain-free while listening to your body. Modify accordingly using less range of motion through the exercise and start slow. For specific injuries especially with high levels of pain, please reach out to Greg to make sure this program will work for you. If you experience any of the following while doing this program you should stop immediately: Faintness Dizziness Pain Shortness of breath This program offers information in relation to breathing, mobility and strength training and is designed for educational purposes only. It is not suitable as a substitute for professional medical advice.
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HOW LONG DOES THE PROGRAM LAST? DOES THE PROGRAM EXPIRE?There is no expiration! You will receive lifetime access to the program when you sign up. There are 2 phases that are meant to each last 3-4 weeks in duration. Of course, after the program you can continue to follow the program in part or whole as you like or need to as you will thoroughly enjoy the benefits in your daily life and hobbies.
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HOW IS THE PROGRAM STRUCTURED AND HOW DO I FOLLOW IT?The program is structured in 2 phases which are intended to each last 3-4 weeks. Each phase is broken down into a 3-day program that you can choose to do once per week or repeat each day twice (for a total of 6 days/week). Alternatively, if there is a certain day that you find helpful, you can repeat it more than once. The general structure looks like this: Day 1: Positional breathing, mobility, strength, and coordination drills Day 2: Positional breathing, spinal mobility drills Day 3: Positional breathing, mobility, strength, and coordination drills After the 6 weeks, you can certainly continue the whole program or particular exercises for as long as you like or feel you need to. We will be featuring different exercises on a regular basis during Zoom calls to ensure members having a strong grasp on the why behind the exercise as well as the execution.
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DO I NEED A GYM OR GYM EQUIPMENT?No gym equipment is needed for the program. You can add weights to some of the exercises if you want to increase the difficulty, but it’s not a requirement.
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WILL THE PROGRAM BE TOO EASY FOR ME?The program is designed to target the most common issues the overwhelming majority of people face in terms of movement and biomechanical-related issues at their foundation. So even those who are athletic and strong are likely to be strong in certain compensatory patterns. The aim of this program is to expose the body to certain positions that the body is not used to being in. We think you'll find this program humbling even if you are a seasoned gym goer.
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WHAT CAN I EXPECT IF I AM CONSISTENT WITH THE PROGRAM?You will learn a ton about your body and how to maintain your health for the rest of your life. You will definitely feel different after working through the program. Whether your goal is prevention, performance, or just feeling good in your body, we will teach you how to move your body better. Quality movement leads to the body working as a unit resulting in less stress on individual joints AND better capacity to get more out of your body during daily life, training and sports. You can also expect significant gains in mobility and strength throughout every joint in your body. You will learn how to improve your breathing and minimize daily stress as well.
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IS THE PROGRAM REFUNDABLE?We do not offer refunds. We genuinely believe that you will be satisfied with the program and see incredible changes if you stick to it. Should there be any concerns or issues, please contact us and we will do our best to help you sort through any problems you are dealing with.
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DO YOU TREAT CSST CLIENTS?We do not feel that we can provide appropriate treatment to CSST claimants. If CSST clients were free to book regular assessment and treatment sessions with our facility, we would be happy to help them. Unfortunately, CSST is not willing to cover reasonable physiotherapy costs that are necessary to provide high quality physiotherapy services. We are not willing to provide inferior physiotherapy service to our clients, as we believe in offering the highest level of physiotherapy services that we can.
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IS PHYSIOTHERAPY COVERED BY MEDICARE?No, we do not offer medicare covered physiotherapy services .
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WHAT IF I'M UNSURE/HESITANT TO COMMIT TO PHYSIO?We offer a free 30 minute discovery session to those who have failed traditional approaches or who are unsure about committing to physiotherapy. A discovery session is an opportunity to see how we can help you out and learn about our unique approach. From there, you can decide whether or not you'd like to commit to treatment. Learn more by visiting: https://www.groundupphysio.com/discovery-sesion
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DO I NEED A DOCTOR’S REFERRAL FOR PHYSIOTHERAPY?No, a doctor’s referral is not required to see a physiotherapist, as we are direct access, health providers. However, some extended health insurance plans require a referral from a physician to access benefits.
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HOW ARE OUR PHYSIOTHERAPY SERVICES DIFFERENT FROM OTHER CLINICS?Longer appointments (75 minute initial assessment and 45-60 minute follow up treatments) Always one-on-one treatment with your therapist Movement, mobility, and exercise focused (No useless machines!) Our mission is to provide education and the tools you need to work on your own body We are committed to addressing the root cause, not just providing temporary relief!
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HOW SHOULD I PREPARE FOR THE FIRST APPOINTMENT?Arrive on time. If you are late, you are taking away from your own assessment/treatment time. Wear loose fitting, comfortable clothing If you have a low back, hip, or knee injury, bring shorts If you have a shoulder injury, wear a loose fitting t-shirt or tank top If you have a doctor’s referral (particularly after surgery), bring it Bring a list of questions you would like to discuss
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HOW MANY PHYSIOTHERAPY SESSIONS WILL I NEED?The total number of sessions will vary by the individual and will depend on the nature of the condition, how long you've been in pain, how diligent you are with your home exercise program and the types of the goal you have. Everyone is different and will respond . We highly value educating our patients on their condition and providing them with the tools they need to continue their progress at home. Our goal is not only to get you out of pain, but to help you build resilience and bridge the gap back into your everyday routine.
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DOES EVERYONE YOU TREAT GET BETTER?There are never any guarantees in the health care world. However, we can promise you that we will continue to innovate and adapt your plan of care to help you continue to improve. Of course, this is a team effort and we need our clients to recognize that they need to be committed to putting in the necessary work to get better. Physiotherapy is not here to "fix" you, but rather guide you through a process where you we teach how to take responsibility of your health. We pride ourselves in helping clients who have failed traditional approaches and been around the houses looking for a solution.
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WHAT CAN I EXPECT FROM THE INITIAL CONSULTATION?We take the time to get to know you and to understand your pain experience We will listen to you tell your story about your problem We will review the intake form that you filled out online prior to the session We will ask you to do some basic movements to assess how you are loading your body to establish the starting point for your recovery We will sit you back down and explain the problem in simple terms what is going Together, we will design a step-by-step treatment plan based on your goals We will start some hands-on treatment and/or begin learning exercises to help ease your symptoms You will receive a follow-up email after the session which includes detailed instructions and YouTube videos demonstrating the movements practiced during the session
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HOW LONG DOES A SESSION LAST?The initial evaluation lasts 75 minutes in order to give us adequate time to go through a detailed assessment, as well as have time to begin some treatment. Follow-up sessions are typically 60 minutes, but we also accommodate 45-minute sessions. All of our appointments are one-on-one with your physiotherapist.
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CAN YOU DIRECT BILL TO INSURANCE COMPANIES/PROVIDERS?We do not direct bill private insurance companies. After every visit we will provide a detailed invoice that can be submitted to insurance companies for reimbursement.
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DO I NEED TO WAIT UNTIL I HAVE THE RESULTS OF MY DIAGNOSTIC TEST (X-RAY, MRI, ETC) PRIOR TO SEEING A PHYSICAL THERAPIST?In most cases, it is not necessary to have the results of your diagnostic test prior to seeing a physical therapist. One exception is if you are concerned that you have a bone fracture or a muscle/tendon rupture. In most other cases, the results of the diagnostic tests will not change the initial physical therapy treatment plan. Specifically, if you are awaiting MRI results for a knee injury (ligament and/or meniscus), shoulder injury (labrum, rotator cuff tear), or back injury, the results of the test are not necessary to determine the appropriate physical therapy treatment. The test results are important for making surgical decisions, but the physical therapy treatment is based on improving your movement which will in turn help to improve your pain, loss of function, etc.
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I AM IN PAIN, IT’S GETTING WORSE AND IT IS AFFECTING EVERY ASPECT OF MY LIFE. WHAT IS THE FIRST STEP?Booking an initial consultation by phone, email or online. We are happy to answer any questions specific to you that you might have prior to booking, but we're hoping this FAQ can be of help as well.
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HOW MUCH WILL IT COST?Again, this is variable, and it is always important to discuss financial considerations of your treatment with your provider. Cost is based on the total number of treatments required (which is not the same as how long it will take). Our goal is always to provide the solutions in the most time efficient and cost effective manner. If the treatment isn’t working, the plan needs to be changed. In some cases, there are other factors and/or other providers that can help (eg. physicians, massage therapists, psychologists, coaches, etc). Feel free to discuss alternative/additional service providers.
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IF I HAVE ALREADY SEEN MY PHYSICIAN FOR AN ASSESSMENT, WHY DO I NEED A PHYSICAL THERAPY ASSESSMENT?Physicians will usually focus on the structural area that is painful. For example, if you are a runner and have knee pain or foot pain related to repetitive activity, you will likely be given a diagnosis of patella-femoral pain syndrome in the knee, or plantar fasciitis in the foot. If you have shoulder pain, you will likely be diagnosed with a rotator cuff problem (irritation, inflammation, tendinopathy, fraying, tearing, etc). One of the key components to treating and improving these conditions is assessing and evaluating each individual to determine WHY that structure is injured. Applying ultrasound and giving you a couple of stretches to do is often not going to help fix your problem. There are many factors that need to be assessed and addressed to determine why that particular structure is breaking down at a rate which is greater than your body’s ability to repair/heal it. Most physicians have no background in exercise prescription/physical therapy/movement assessment, etc. We are not like pharmacists, who dispense the drugs the physicians prescribe. Each individual has a unique story and the treatment needs to be tailored according to their assessment and movement goals.
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