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Foundation redifine your core conquer back pain and move with
A sense of fatigue dogs the fitness world. Many of the new programs that are tagged as groundbreaking are actually recycled ideas. Foundation offers something completely different for novices and athletes alike: a simple program with powerful and proven results that will remedy bad posture, alleviate back pain, and help readers break through fitness challenges and plateaus.
Dr. Eric Goodman, a brilliant and dynamic young chiropractor, teams up with Peter Park, one of the top trainers in the United States, to radically redefine the core—shifting the focus from the front of the body to the back. Their groundbreaking approach works to strengthen the lower back and the full posterior chain and correct poor movement patterns by addressing mechanical imbalances and weaknesses. Foundation training involves simple movement patterns and is equipment free, creating maximum power, flexibility, and endurance.
Word-of-mouth enthusiasm has inspired both Hollywood luminaries and world-class athletes to make Foundation training the core of their fitness programs. Eric and Peter’s client list has grown exponentially to include Lance Armstrong, NBA star Derek Fisher, world-champion surfer Kelly Slater, and actor Matthew McConaughey.
260 pages, Hardcover
First published January 1, 2011
416 people are currently reading
802 people want to read
About the author
Eric K. Goodman
9 books16 followersEric Goodman is a graduate of both Yale and Stanford University, where he received an M.A. in Creative Writing.
He has published four novels: Child of My Right Hand, In Days of Awe, The First Time I Saw Jenny Hall, and High on the Energy Bridge. During his notorious Los Angeles years, he wrote episodic television scripts and feature-length screenplays, a practice he continues to this day. Other publications include short stories and more than 150 non-fiction pieces in national publications including Travel & Leisure, Saveur, Travel & Leisure Golf, GQ, Los Angeles Times Sunday Magazine, Departures, Glamour, Life and Buzz.
By day, Eric is a Professor of English and directs the creative writing program at Miami University in Oxford, Ohio. He is hard at work on his fifth novel, Identity Thief, a story of race, love and history set against a backdrop of racial problems in Cincinnati in 1841 and 2001.
He has published four novels: Child of My Right Hand, In Days of Awe, The First Time I Saw Jenny Hall, and High on the Energy Bridge. During his notorious Los Angeles years, he wrote episodic television scripts and feature-length screenplays, a practice he continues to this day. Other publications include short stories and more than 150 non-fiction pieces in national publications including Travel & Leisure, Saveur, Travel & Leisure Golf, GQ, Los Angeles Times Sunday Magazine, Departures, Glamour, Life and Buzz.
By day, Eric is a Professor of English and directs the creative writing program at Miami University in Oxford, Ohio. He is hard at work on his fifth novel, Identity Thief, a story of race, love and history set against a backdrop of racial problems in Cincinnati in 1841 and 2001.
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Displaying 1 - 30 of 75 reviews
September 23, 2019
I highly recommend Foundation Training to every athlete and every person who wants to feel stronger. But also and especially to anyone dealing with back pain.
I threw my back out badly in April (herniated disk), and in June I still couldn't sit in a chair for more than 20min. I was doing some PT and pilates strengthening stuff that was definitely helping - the McKenzie method took my back from totally in pain to maybe 70% recovered. But when I started this, my recovery accelerated 3x, and 2-3 months later, I was pretty much fully recovered! I now intend to make these exercise part of my ongoing routine, because I think they give you a strong "foundation" (it's well named!) to be strong for other activities. It's very understandable why Kelly Slater, Derek Fisher, and many other top tier athletes have endorsed it. My wife, who was almost a professional ballerina and also knows pilates, says many of the techniques in here are similar to ballet and pilates, so I don't think they are necessarily new, but have been nicely packaged.
I mostly used the DVD set and did the exercises there, but I found the first few chapters of the book to be useful for understanding some of the science of it. These quotes give you the high level:
"The butt, hip, hamstring, back, and spine muscles are meant to generate more force than any other part of your body. We believe that for every exercise you do for the front of your body, you should do at least four for the back, because those muscles will provide you with powerful, pain-free movement."
"What Foundation training uniquely does, in the most simplified terms, is strengthen and train the many small muscles of the spine to brace the entire lower spine while the hips pivot."
I threw my back out badly in April (herniated disk), and in June I still couldn't sit in a chair for more than 20min. I was doing some PT and pilates strengthening stuff that was definitely helping - the McKenzie method took my back from totally in pain to maybe 70% recovered. But when I started this, my recovery accelerated 3x, and 2-3 months later, I was pretty much fully recovered! I now intend to make these exercise part of my ongoing routine, because I think they give you a strong "foundation" (it's well named!) to be strong for other activities. It's very understandable why Kelly Slater, Derek Fisher, and many other top tier athletes have endorsed it. My wife, who was almost a professional ballerina and also knows pilates, says many of the techniques in here are similar to ballet and pilates, so I don't think they are necessarily new, but have been nicely packaged.
I mostly used the DVD set and did the exercises there, but I found the first few chapters of the book to be useful for understanding some of the science of it. These quotes give you the high level:
"The butt, hip, hamstring, back, and spine muscles are meant to generate more force than any other part of your body. We believe that for every exercise you do for the front of your body, you should do at least four for the back, because those muscles will provide you with powerful, pain-free movement."
"What Foundation training uniquely does, in the most simplified terms, is strengthen and train the many small muscles of the spine to brace the entire lower spine while the hips pivot."
August 19, 2013
I happened onto this bk via a healthy living website I frequent. After checking out Foundation Training’s website I went to Amazon and clicked-buy. Couldn’t wait to read more about this new approach on Foundation Training. I enjoy finding new and different ways to work out to add to my current routines and this one satisfied. Foundation Training...makes sense. Interesting approach to core work utilizing hips, glutes and thighs rather than the front of the body. Bk is very informative, easy to understand and fully explains the moves in detailed color illustrations. Even shows possible ways of doing the exercises wrong in order to correct form. Rather a Yoga, Pilates, Strength Training combination of moves. I work out regularly and have for years but when I tried the first Basic Workout #1 (approx 20 minutes) for a few days, I was a little sore in areas I evidently haven't been challenging in this particular way. Very surprising! Even though it looks easy, the moves when held for the specified length of time can be challenging. According to the bk, even athletes start to shake. However, this bk is originally aimed toward people with back pain, but I think everyone can certainly use this approach to gain and maintain strength, flexibility and better posture. According to Dr. Eric Goodman, these workouts, done successfully and regularly have helped relieve people of back pain, etc.
There are a variety of workouts here to choose from Basic to Advanced to Athlete. Also the back of the bk provides some nutritional and basic healthy living info. I personally love this approach and will continue to incorporate the Foundation moves into my current workouts.
Foundation Training also sells a DVD (which I also bought) on their website with all the workouts for those that need audio/visual of the routines, although I’m sure you can get it on Amazon. I think the bk is a must and this bk combined with the DVD is even better. Check out Dr. Eric Goodman’s website for more infohttp://foundationtraining.com/, and be well.
There are a variety of workouts here to choose from Basic to Advanced to Athlete. Also the back of the bk provides some nutritional and basic healthy living info. I personally love this approach and will continue to incorporate the Foundation moves into my current workouts.
Foundation Training also sells a DVD (which I also bought) on their website with all the workouts for those that need audio/visual of the routines, although I’m sure you can get it on Amazon. I think the bk is a must and this bk combined with the DVD is even better. Check out Dr. Eric Goodman’s website for more infohttp://foundationtraining.com/, and be well.
August 11, 2011
Simple and clear. I skimmed most of it and went straight for the exercises, which seemed to help my back issues. I was having weird spasms (?) every once in a while, whenever I would reach for something. Now? Gone! And I even slacked off for a while. *COUGHSTILLAMCOUGH*
December 21, 2016
Practical and immediately useful
I don't have any major back problems, but I do want to make sure I have good posture to prevent any potential injuries. This book is a practical intro into doing just that. I've already noticed improved posture and more strength and balance with my exercises and day to day activities. It's funny, but just doing the simple Founders exercises every morning has boosted my confidence just because of the improvements to my posture.
I would recommend this to people who have back pain and are looking for alternative relief or for those that are looking for some sensible exercises for prevention.
I don't have any major back problems, but I do want to make sure I have good posture to prevent any potential injuries. This book is a practical intro into doing just that. I've already noticed improved posture and more strength and balance with my exercises and day to day activities. It's funny, but just doing the simple Founders exercises every morning has boosted my confidence just because of the improvements to my posture.
I would recommend this to people who have back pain and are looking for alternative relief or for those that are looking for some sensible exercises for prevention.
April 8, 2012
I'm really excited to start the exercises taught in this book. I'm hoping it will help me get back my running legs! I've been in pain ever since my marathon in Oct., so if this works I'll be singing it's praises! All of the concepts make sense so I'm pretty hopeful that this book is the answer to my many prayers for healing my back.
October 1, 2014
A book that you never really finish. A real game changer for me-I would dearly love to take a fitness class with this guy, but for now, the book stays close to me.
April 13, 2025
Recommend to me by my neurosurgeon for post-op recovery, once cleared to resume regular activities. There are a lot of basic principles and valuable reminders in addition to the actual Foundation training. I look forward to a few months down the road when I can incorporate FT into my routine and see if it helps with recovery and keeping my back pain-free (or at least minimized / under control) in the future.
May 28, 2020
5 Stars because my back pain is almost non-existent while following this plan!
October 29, 2018
If you are looking to strengthen your core, this book is a must read for you. I started following the exercise regime in this book and saw results with 2 weeks.
March 4, 2024
Absolutely life changing. Can’t believe how many long-term problems this is fixing for me after just 10 days.
March 22, 2020
This book is making an enormous difference in how my back feels. I've had pain for over 20 years and this is the strongest and most stable my back has ever felt.
March 22, 2018
I will start by saying I do recommend this book to back pain sufferers. Docs from the local pain clinic reccomend it with the same caveats I have below. That's good enough for me. The one star is for the writing and information presented that does not have to do with helping back pain directly.
I would guess that half the book is dedicated to advertising for the book. I already bought the book. The authors do not need to sell it to me and all the celebrity recommendations are monotonous and way too much.
There is also a rather large anatomy lesson. Personally, I did not need it and even if I did not it is just not necessary to go into the detail they do, in my opinion.
There is quite a bit dedicated to diet and exercise not related to the back exercises. I guess it is all Ok. I already have read similar opinions elsewhere and have similar workouts and diet already. Even if not I would have preferred they send me to someone more well versed in diet and exercise.
My main issue was that there was really only about 20 pages of information I cared about. The good thing is it is a really easy quick read. If you have a bad back try this book but I would recommend skipping to page 85 or location 915. Read the back workouts then skim through the other workouts and diet. Personally, I would recommend ignoring the dietary advice and going for a personalized diet plan that takes your individual body into account by trying different foods to see what affects you personally. There is a paleo plan out there that does so and takes what the authors recommend to a higher level.
I would guess that half the book is dedicated to advertising for the book. I already bought the book. The authors do not need to sell it to me and all the celebrity recommendations are monotonous and way too much.
There is also a rather large anatomy lesson. Personally, I did not need it and even if I did not it is just not necessary to go into the detail they do, in my opinion.
There is quite a bit dedicated to diet and exercise not related to the back exercises. I guess it is all Ok. I already have read similar opinions elsewhere and have similar workouts and diet already. Even if not I would have preferred they send me to someone more well versed in diet and exercise.
My main issue was that there was really only about 20 pages of information I cared about. The good thing is it is a really easy quick read. If you have a bad back try this book but I would recommend skipping to page 85 or location 915. Read the back workouts then skim through the other workouts and diet. Personally, I would recommend ignoring the dietary advice and going for a personalized diet plan that takes your individual body into account by trying different foods to see what affects you personally. There is a paleo plan out there that does so and takes what the authors recommend to a higher level.
February 21, 2018
The main point from the book:
- Pain comes from wrong movements
- And it is also a result of weak muscles
To reduce you have got to train back muscles. Pretty straightforward.
Useful exercises.
- Back extender
- Squads
- Roller
- Pain comes from wrong movements
- And it is also a result of weak muscles
To reduce you have got to train back muscles. Pretty straightforward.
Useful exercises.
- Back extender
- Squads
- Roller
April 13, 2018
Super
This book concentrates on back strengthening. While I don’t have back issues, I do have knee issues. So I started this training and it has helped my knees. And hopefully prevents future back issues.
The book is easy to read and exercises are not difficult.
This book concentrates on back strengthening. While I don’t have back issues, I do have knee issues. So I started this training and it has helped my knees. And hopefully prevents future back issues.
The book is easy to read and exercises are not difficult.
May 29, 2018
Great basic exercises for preventing/reducing/eliminating back pain.
December 11, 2018
The back exercises in here are worth a look if you’ve slacked on posture most of your life like I did.
August 28, 2019
I am a desk jockey. My job requires me to be at a desk to work, and as such, I spent a substantial part of my day physically inactive. I do my best to counteract this fact by standing while working and maintaining a resistance and cardio exercise schedule. I thought I was doing a good enough job to keep my body functioning as a healthy system. Then, after of weekend of biking and juggling, which involves a lot of bending to pick stuff up, I was left with genuine attention snaring pain in my lower back for multiple days. It shook me. At the advice of a friend, I picked up this book.
The foundation training is a holistic approach that encompasses exercises to strengthen the back as well as advice for diet and exercise. The authors define the back as the core of the body. Through their explanation of common injuries, it is clear how most of the ailments I have sustained have come from a weakness in my body's core support structure. The part of the book most people will be after are the exercises. The instructions for these are clear and easy to follow, and there are images provided for most steps. A good portion of the text is spent reviewing the physical structure of the back and how food and exercise will support a healthy body overall. In the end, the authors are not promoting a quick fix but a lifestyle that can alleviate back pain.
The book is a bit repetitive. I believe the authors understand that most people will not read the whole book. Therefore the main points are placed in each chapter at least once.
I have a minor back issue, so my advice is coming from that perspective. If your someone who is OK committing time and energy to change your lifestyle this will be an excellent read. It is comprehensive to a layperson and provides actionable resources for strengthening your body and understanding why aching injuries are occurring. It is a great first resource.
The foundation training is a holistic approach that encompasses exercises to strengthen the back as well as advice for diet and exercise. The authors define the back as the core of the body. Through their explanation of common injuries, it is clear how most of the ailments I have sustained have come from a weakness in my body's core support structure. The part of the book most people will be after are the exercises. The instructions for these are clear and easy to follow, and there are images provided for most steps. A good portion of the text is spent reviewing the physical structure of the back and how food and exercise will support a healthy body overall. In the end, the authors are not promoting a quick fix but a lifestyle that can alleviate back pain.
The book is a bit repetitive. I believe the authors understand that most people will not read the whole book. Therefore the main points are placed in each chapter at least once.
I have a minor back issue, so my advice is coming from that perspective. If your someone who is OK committing time and energy to change your lifestyle this will be an excellent read. It is comprehensive to a layperson and provides actionable resources for strengthening your body and understanding why aching injuries are occurring. It is a great first resource.
February 20, 2020
Coming back to this book after an initial injury from being unbalance years ago and recent acute pain. The book centers on three sets of body-weight resistance exercises for strength training your back muscles. First is for acute pain, then chronic and then pain free maintenance. Additionally, there is a complementary routine for hip pain. The beginning chapters describe how back strength and other muscle issues are related (e.g. psoas, glute) and back strength is an essential part of recovery and maintenance. It notes that one should also remain active, be mindful or posture and improve habits related to how we hold our bodies. Other books, such as Pain Free by Pete Egoscue, provide more information on overall posture and habits. The latter chapters of Foundation discuss stress, supplements, diet and exercise. It outlines example exercise plans and has a section on foam rolling.
February 1, 2025
This book is a game-changer for anyone struggling with back pain or poor posture. Foundation doesn’t just offer exercises—it teaches you how to truly understand what good posture feels like. It’s amazing to me that I’m nearly 40 and never realized how bad my posture was until reading this.
I threw my back out about a year and a half ago, and it’s been a long road to recovery. After reading this book, I finally feel like I have the tools to restore my back and build a strong foundation rather than continuing to exercise with poor posture and risk re-injury. While I haven’t been doing the exercises long enough to see major results yet, I’m confident this approach will make a lasting difference.
If you want to move better, reduce pain, and prevent future injuries, Foundation is an essential read.
I threw my back out about a year and a half ago, and it’s been a long road to recovery. After reading this book, I finally feel like I have the tools to restore my back and build a strong foundation rather than continuing to exercise with poor posture and risk re-injury. While I haven’t been doing the exercises long enough to see major results yet, I’m confident this approach will make a lasting difference.
If you want to move better, reduce pain, and prevent future injuries, Foundation is an essential read.
February 15, 2020
What can I say that others haven’t? I had a bulging disk (per an MRI) and was uncomfortable with long car rides or too tight of a belt. It’s now been 10 months (I’m at the second level) and these issues of discomfort have gone away. I’ve sent copies to friends, one a pro bike rider, and can’t wait to hear if their back issues have subsided - or been eliminated. I do the exercises 3 times a week, and each session lasts ~15 minutes. I put a metronome app on my iPad and use that to count the durations. BTW - has also helped after my long (10K) runs twice a week. FWIW, I’m 67.
October 24, 2023
This book is written for young, fit people with back pain, not me in my 70s with arthritis in my lower spine. The testimonials are from professional athletes who have the time (and the money) to devote this much time to stretching exercises-40 minutes daily for phase 3. I have tried the exercises in phase 1. They are too intense to start doing without easing into them. I checked out some of the videos on line, which are helpful, but I could not do the entire 12 minutes non-stop. I am sure the exercises have some benefit, but doubt they are as miraculous for everybody as the authors claim.
June 20, 2018
A relatively informative book on the importance of activating our core and gluteus muscles. Since I have encountered the same kind of information before, it is not particularly new to me. However, it is a good book for gym-goers to learn more about how to actively using gluteus instead of the muscle groups we thought. It is important to make use of the strongest muscle in our body to provide stability and reduce injury, and I think this book does a good job of explaining this concept.
February 16, 2019
I know I move my body incorrectly. I compensate for my weak back by using other muscles, it's probably how my back got hurt to begin with and it has gotten worse over time. I've been wanting to retrain myself to bring everything back in to balance. I did the first workout and it is harder than it looks on the page. I have a feeling this is going to be something that is very useful to me and I hope to stay on top of it so I don't hurt myself so much in the future.
January 17, 2022
Helpful practical book to fix your back pain or other posture related problems
It gives you a full 6 week program to follow
The main idea behind is to strengthen your posterior chain muscles
They're weakened by the current sedentary lifestyle we live, bad posture etc.
By following the program you can gain your body back
I recommend this + true to form book + the video course (all very cheap) from foundation training
It gives you a full 6 week program to follow
The main idea behind is to strengthen your posterior chain muscles
They're weakened by the current sedentary lifestyle we live, bad posture etc.
By following the program you can gain your body back
I recommend this + true to form book + the video course (all very cheap) from foundation training
July 17, 2023
I've had back problems for as long as I've been playing sports. My favorite sport has always been basketball. I remember being 12 years old and holding my back like I'm George Burns. It was just a price I had to pay. I discovered Foundation about a decade ago, and it was a godsend. For the next few years, this advice sustained me. Then I got old and fat, and decided I'd start working out again. My back issues came back with a vengeance. Time to dust off Foundation!
November 8, 2019
I've had chronic lower back pain and this book was recommended by a friend with the same. I haven't dived into all the workouts, but have done the basic every few days (7 mins.) and haven't had any episodes (spasms) in a long time. I like that the authors redefine the core from belly to back. Makes sense. You need a strong back.
April 30, 2020
I've only done the exercises for 1 week. A strong posterior chain makes sense, but no amazing changes have happened yet! The beginning of the book is blah, the diagrams are the best part of the anatomy section. Instructions a fairly clear. Though this book is older, a website and videos are still going strong.
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February 28, 2021Yeah, ok. I skimmed the last third. I'm not looking for dietary or foam rolling advice. I used to listen to the Barbell Shugged podcast talk ad nausum about the posterior chain (twice as many pulls as pushes, at least!) ... I have no idea about the effective of this routine on back pain, I'll update the review if I actually try the two starter program.
August 24, 2017
You will definitely build up your core and impress your doctor or chiropractor. . The stuff about eliminating back pain is pure nonsense. Back pain can have dozens od causes. This system addresses one of them.
September 17, 2024
A good guide that teaches some basic movements that can strengthen the core and lower back area and help with back pain and create better movement patterns which leads to a healthier moving stronger overall body.
Displaying 1 - 30 of 75 reviews