I've interviewed a lot of celebrity trainers who know how to build A-list physiques. The problem is often that they use demanding techniques that people with less training experience and limited time to exercise may find challenging to follow.
My recent conversation with Chris Hemsworth's long-time trainer and friend Luke Zocchi was different. Zocchi told me how their training had changed as they got older, making smart, age-appropriate decisions around rest and intensity.
Zocchi also introduced me to a type of exercise Hemsworth has been using to maintain mobility, alleviate back pain and stay in peak physical fitness during busy film shoots.
"To strengthen his posterior chain and support his back we do a little bit of something called Foundation Training," says Zocchi. "It involves stretching the muscles to their greatest tension. Chris has had some little niggles in the past so we always try to stay on the front foot with it."
What is Foundation Training?
Almost a decade ago, Hemsworth shared an Instagram post (above) about Foundation Training after writing a foreword to a book by its creator Dr Eric Goodman.
"His practical program trains the posterior chain muscles—shoulders, back, butt, and legs—shifting the burden of support to where it belongs: the large muscle groups. I incorporate it into my everyday workouts and daily movements and I've never felt stronger," Hemsworth wrote in the Instagram post.
Goodman repaid the favor, further explaining Foundation Training in this blog on the website of Hemsworth's fitness app Centr.
"The exercises can be done anywhere, at any time, with no equipment. The training leverages your natural strength and ability and shows you how gravity can help counterbalance the negative impacts of inactivity and sitting," Goodman writes.
One move that Hemsworth regularly relies on, according to Zocchi, is the founder. Goodman describes this as "an exercise that teaches people how to fully recruit and strengthen the muscles of the posterior chain". It's the best place to start with Foundation Training and Goodman teaches it in the video below.
How to do the founder exercise
Dr Goodman recommends starting with the founder exercise every day. It only takes 60 seconds and can be slotted into your regular workout or as a standalone exercise whenever you need it.
If that felt great, try some of the longer routines on the Foundation Training YouTube channel or sign up for a free trial of the Foundation Training streaming service.
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