Total Body Foundation
Recommended starting pointA balanced starting point when no single joint area is the priority
Focused functional training
Focused programmes. Tailored to your starting point.
A six-week training framework, tailored by Cole from your short brief. Launching soon at £95: register your interest below. No payment today.
Six weeks£95 one-time purchaseTailored by Cole
Choose with confidence
Choose your starting point.
Start with Total Body Foundation, or choose one priority area.
Shoulder Capacity
Reaching, pressing, pulling and carrying confidence
Hip Capacity
Walking, stairs, lifting and controlled single-leg work
Knee Capacity
Squatting, stepping, lunging and lower-limb capacity
Back Capacity
General trunk control, hinging, lifting and carrying
Choose your focus
Your selected programme.
01
Six-week tailored plan
Total Body Foundation
One connected foundation for complete physical capacity.£95 one-time purchase
2 main sessions / week Optional short session A4 + mobile editions
Programme focus
- Balanced full-body strength
- Mobility and control within useful patterns
- Repeatable capacity for work, travel and daily life
- Best suited to
- A balanced starting point when no single joint area is the priority
- Choose another route if
- Uncontrolled medical conditions, recent surgery or symptoms unsuitable for unsupervised training
02
Six-week tailored plan
Shoulder Capacity
Mobility, control and strength around the shoulder complex.£95 one-time purchase
2 main sessions / week Optional short session A4 + mobile editions
Programme focus
- Scapular control and positioning
- Overhead mobility and confidence
- Progressive pressing and pulling capacity
- Best suited to
- Reaching, pressing, pulling and carrying confidence
- Choose another route if
- Recent trauma, dislocation, marked weakness or unexplained arm symptoms
03
Six-week tailored plan
Hip Capacity
Stronger, more controlled movement through the hips.£95 one-time purchase
2 main sessions / week Optional short session A4 + mobile editions
Programme focus
- Useful hip range and control
- Gluteal and single-leg strength
- Controlled rotation and single-leg capacity
- Best suited to
- Walking, stairs, lifting and controlled single-leg work
- Choose another route if
- Recent trauma, inability to bear weight, catching, locking or increasing groin pain
04
Six-week tailored plan
Knee Capacity
Capacity and control for the movements your knees support.£95 one-time purchase
2 main sessions / week Optional short session A4 + mobile editions
Programme focus
- Quadriceps, hamstring and calf strength
- Control through stepping and lunging
- Progressive lower-body work capacity
- Best suited to
- Squatting, stepping, lunging and lower-limb capacity
- Choose another route if
- A hot or markedly swollen joint, locking, giving way or inability to bear weight
05
Six-week tailored plan
Back Capacity
Trunk control and practical strength for daily movement.£95 one-time purchase
2 main sessions / week Optional short session A4 + mobile editions
Programme focus
- Breathing, bracing and trunk control
- Confident hinging and lifting patterns
- Integrated carrying and whole-body strength
- Best suited to
- General trunk control, hinging, lifting and carrying
- Choose another route if
- Recent trauma, progressive weakness, neurological or other unexplained symptoms
Be first to hear
Get programme launch details.
We’ll email you when your chosen programme is available. No payment or commitment today.
How your programme is prepared
A structured framework, adjusted around you.
When programmes launch, a four-question brief will give Cole the context needed to understand your starting point. You then review the £95 purchase and pay securely. Cole begins tailoring your selected framework only after payment is confirmed, then sends it directly to you.
What will the short brief cover?
- Tell us the outcome you want from the programme
- Describe the movements you want to improve
- Share your current training experience
- Confirm where you train and the equipment available
- Receive printable A4 and phone-formatted editions
Look inside: exercise guide and weekly schedule
Sample pages from the Total Body Foundation framework. Your final programme is adjusted after your intake. Open either image to read the full-size page.
View all programme covers
Before you begin
Training guidance, with clear boundaries.
Tailoring adjusts a structured exercise framework around the information you provide. It is not a clinical assessment, diagnosis, treatment or individual rehabilitation. If you have significant pain, a recent injury, unexplained symptoms or uncertainty about exercise, seek advice from an appropriately qualified healthcare professional before beginning.
Read the digital programme termsNeed an individual strategy?
Private coaching begins with your complete health picture.
A £95 tailored programme focuses on a specific exercise goal. For a broader health strategy, direct support and ongoing review with Cole, explore private executive coaching. Scope and investment are agreed before you commit.