Feel Secure and Confident in Every Movement
Foundations of Strength:
Expert-led strength training for a pain-free, active life
You don't need another program that tells you to push harder. You need one that teaches you to listen better. Foundations of Strength shows you how to read your body's signals, so instead of fighting through pain or guessing, you move with clarity and control.
List of Accreditations
Understand Strength and How It Affects Your Body
Control is the new power. When you understand your body, movement stops feeling risky. You'll learn to create stability where it's missing and build the kind of strength that doesn't disappear the moment you stop training.
What Is Foundations of Strength?
You've felt it, something in your body doesn't quite line up. Muscles don't always respond, joints feel loose and workouts never seem to stick. Foundations of Strength helps you rebuild control from the inside out so your body moves the way it was meant to, stable, powerful and pain free.
You've tried to work out the 'normal' way, but it never quite fits. Muscles fatigue in strange places, or pain flares up before progress sets in. This course gives you the tools to understand what is happening under the surface and train your body the way it was designed to move.
You've built a life of success through focus and vision, now build the strength to carry it forward.
Foundations of Strength is built on the Unlock Framework, a six-principle system that reconnects awareness, activation, breath, alignment, strength and resilience. It's the method behind everything we teach, guiding you from uncertainty to confident control.n
At Built 4 Movement
We rebuild strength from the ground up, guiding you through a plan that includes:
Awareness and Activation
Reconnect mind and muscle. Fire the right muscles at the right time.
Strength and Alignment
Build strength that supports not strains. Move in alignment and restore balance.
Breath, Mindset and Resilience
Breathe to reset. Stay centered through challenge. Keep moving forward.
Awareness of Muscle Control
Learn to activate the right muscles at the right time, improving stability and preventing joint overload.
Strength Building
Strengthen critical areas to protect your joints and maintain mobility.
Balance and Posture
Develop a posture that supports you in everyday movements, reducing strain and improving alignment
Mindset, Reset, and Motivation
Gain tools that enhance your day-to-day life with better control, confidence, and comfort
Regain Control with the Foundations of Strength 8-Week Course
Guided by the Unlock Framework, the method that rebuilds trust between your mind, muscle and movement.
Tired of feeling held back by your body? If joint pain, weakness instability or fatigue have kept you from moving the way you want, it's time to rebuild from the inside out.
Foundations of Strength gives you the knowledge, structure and confidence to move with strength without hesitation or pain.
Discover And Understand Your Body
It’s time to stop guessing and start understanding. Many people with hypermobility experience discomfort, poor posture, and frequent injuries because they don’t know how their bodies work best. We begin by helping you gain awareness of your unique movement patterns, identify imbalances, and understand the root causes of your pain. You’ll learn what hypermobility really means and how it affects your daily life.
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Build a Strong Foundation
Once you understand your body’s needs, it’s time to give it the support it deserves. We’ll guide you through exercises specifically designed to strengthen the muscles that protect and stabilize your joints. This foundation phase focuses on increasing your core stability, balance, and overall strength so you can feel secure in every movement.
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Embrace Pain-Free Movement
With a stable foundation, you’re ready to tackle movement with confidence. Our training doesn’t just focus on “getting through” exercises—it’s about mastering them. You’ll build strength in a way that allows you to optimize your movement, reduce your risk of injury, and eliminate the fear that comes with having “loose joints.”
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Achieve Lifelong Stability and Confidence
We give you the tools and techniques to maintain stability and strength long after the program ends. Imagine a life where you no longer question your body’s ability to keep up, you can join in activities you’ve avoided, and your confidence is as solid as your movement.
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A Life of Confidence, Strength, and Freedom Awaits
Imagine waking up already trusting your body. Hikes, workouts and everyday movement feels natural again because your strength is no longer temporary, it's rebuilt. It's time to reclaim control and move with power, clarity and ease.
Step in, build strength that endures and trust your body again.
What’s Included in the Foundations of Strength Program
Comprehensive 8-Week Training Program
Description: A progressive step-by-step plan designed to rebuild strength, stability and control so every week builds on the last.
Value: A structured path to confident, pain-free movement with expert guidance every step of the way.
On-Demand Exercise Video Library
Description: Access guided workouts that focus on core control, joint stability, and safe, effective strength training.
Value: Flexible, self-paced practice that helps refine technique and create lasting results.
Two-Year Access to Lifestyle, Educational, and Workout Videos
Description : Learn key strategies recovery, posture, stress management and sleep so your strength extends beyond the workout.
Value : A holistic foundation that sustains your energy, health and mobility long after the course ends.
Progress Tracking Tools
Description : Weekly Built in tools including the Confidence Score System to help you measure your success week by week.
Value : See your progress in real time and stay motivated through tangible wins that reflect how your body is changing.
Supportive Community Access
Description : Connect with others on the same journey. Share insights, swap encouragement, and stay accountable in our private group.
Value : Genuine camaraderie makes the process more engaging and more sustainable.
Choose the Plan That’s Right for You
Not sure which plan to choose? Learn more.
Foundations of Strength Course Self-Guided
Once you understand your body’s needs, it’s time to give it the support it deserves. We’ll guide you through exercises specifically designed to strengthen the muscles that protect and stabilize your joints. This foundation phase focuses on increasing your core stability, balance, and overall strength so you can feel secure in every movement.
Our 8-week structured program focused on strength, stability, and pain management
Full on-demand exercise video library covering cardio, core, joint stability, and more
Flexibility assessment and worksheet
Lifestyle and educational videos on sleep, hydration, posture, and more
1-year access to all program materials
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Built 4 More Hybrid Coaching
Ideal for those who want the added benefit of weekly guidance and personalized feedback. This plan includes everything in the self-guided course plus weekly live check-ins with Lisa, providing a very personal, customized experience with real-time support.
8-week structured program with strength, stability, and mobility focus
On-demand exercise video library with joint-specific workouts
Flexibility Spectrum assessment and workbook for tracking progress
Weekly live check-ins with Lisa for real-time feedback, motivation, and personalized adjustments
Lifestyle and educational videos on topics essential for muscle and joint support
2-year access to all program materials and recorded live sessions
Bonus: Up to 9 hours of live Q&A and support throughout the course
Frequently Asked Questions
Foundations of Strength is an 8-week, on demand course designed to help you rebuild strength from the ground up slowly, intentionally and with awareness.
This program teaches you how to feel and use your muscles, move with control and create stability before adding intensity.
The goal is to help your body feel supported, stronger and more connected so strength training actually works for you not against you.
This will be especially helpful if you:
- Feel disconnected from your body during workouts
- Have struggled to build strength without pain or setbacks
- Feel unstable, 'loose' or unsure how to control your movements even if you also feel tight
- Experience recurring aches, discomfort or pain when training and aren't sure why
- Are returning to strength training after injury or long periods of
inconsistency
- Feel week, unsure or uneasy with lifting
- Sense that something feels off in your body but don't know why or how to
resolve it
- Want to learn strength training correctly from the ground up
Foundations of Strength is NOT a fit if you:
- Want high-intensity or fast-paced workouts every session
- Are looking primarily for fat loss or aethetic-focused workouts
- Are seeking physical therapy, diagnosis or injury treatment
- Are unwilling to slow down and learn foundational movement skills
This program prioritizes quality, control and long-term capacity not intensity or exhaustion.
Most courses focus on what to do. Foundations of Strength teaches you how to do it.
You'll move slower than you may be used to, with a strong emphasis on:
- Muscle awareness and intention
- Joint stability
- Breath and control
- Building strength without bracing, forcing or pushing through discomfort
The course is designed to meet you where you are. You’re encouraged to go at your own pace, while expert guidance helps you safely build strength, confidence and stability,
- Exercise mat, light dumbbells, mini bands, one long resistance band (super band), bench or chair, foam roller, step/stair and a small workout area.
Optional gym access may be helpful but not required.
Foundations of Strength is:
- Fully on demand with no live sessions
- The course follows an eight-week guided progression designed to be
completed in order. However, you are encouraged to revisit or repeat
workouts as needed especially if your body benefits from more time with
certain concepts.
- You'll have access to the course for one year after purchase.
The course is organized into eight weekly modules with targeted workouts and educational content.
You’ll receive:
- Guided workout videos, lifestyle and educational resources, and weekly tracking tools to monitor progress.
Each week included three workout videos ranging from 7 -30 minutes.
The focus is not on how long you work out but on how intentionally you move and how well you apply each week's lessons during training.
Yes. This course was intentionally designed for people who feel overwhelmed by exercise, not just high-intensity workouts, but exercise in general.
This is common if you:
- Aren't sure which exercises support your body and which ones don't
- Don't know how to tell if a movement is helping or hurting
- Hesitate or freeze because you're afraid of making things worse
- Go through workouts just to get them done, without clarity or confidence
- Feel tense or guarded because you're unsure what your body needs
- Notice that their nervous system often feels on edge or overloaded, especially when trying to work out
The pacing, cues and structure support awareness, control and gradual progression. This helps your nervous system settle so your body can build strength without feeling rushed, forces or at risk.
Start building Strength You Can Trust
Foundations of Strength gives you the clarity, structure and control to move forward with confidence.
When you understand how your body works, strength stops feeling risky and starts feeling reliable and powerful.
Ready to begin?
See How Strength Training Changed Their Lives
" I had very little understanding of why my body felt the way it did, and I had never considered that my joints and movement patterns might need a different approach to strength training. Lisa’s course helped me build strength week by week and gave me confidence so I can move well and live without constant pain."
Brand Strategist
"From the Foundations of Strength Course, I was able to identify the areas where I was weak and limit or eliminate the exercises or stretches that were having an adverse affect on my body. So much time working out the wrong way!"
Digital Content Creator
"Before finding Lisa and Built4Movement, I didn’t understand why traditional strength training never seemed to work for my body. Slowly but surely, I learned how to build the right kind of strength and now I feel more stable, confident, and like I have a whole new body."
Software Engineer
"I no longer feel that my body’s pain is something that can’t be changed, and for that, I am so grateful for this course."
Carpenter
"I feel so much stronger, both physically and mentally, to show up for myself and live the active life that I have always wanted."
Retired
"This comprehensive program has given me the tools I needed to strengthen and stabilize and improve my mobility. My pain has decreased significantly and the next time someone asks me to ride a bike or hit golf balls I can say, YES! "
Pediatrician