Tectonic Strength & Conditioning
The movements you will meet in class
Foundations teaches all of these in five one-hour sessions with a coach. Use this page to decide where to start: if most of these are new to you, or you would want a coach watching your first reps, start with Foundations. If you already own most of them with good form, you can go straight to a membership.
Five series, 29 movements, plus a going-deeper section
Squat, Hinge & Pull, Press, Clean, Snatch. Each Foundations session covers one series; the order depends on you and your coach.
How to use this page
Watch a few from each series. Honest answer to one question: could you do this today with the form you see here?
Not sure?
Book a free trial class and let a coach tell you. That is the fastest answer there is.
Start with the first section. The going-deeper section is for when you know the basics.
Squat series
The pattern you will see the most at Tectonic, in the most variations. Air squat up to thruster leverages the same basics.
Hinge & Pull series
The hinge and the pull are the foundation of a functional body. Picking something up off the floor, carrying it, standing up under load: this pattern does that work, and position is what keeps it safe.
Press series
Pressing strength & confidence is highly functional and builds resilient shoulders. It turns up everywhere: jerks, wall balls, putting something heavy on a high shelf.
Clean series
The first of the two Olympic lifts: a hinge, a pull and a front squat executed dynamically to build explosive power.
Snatch series
The most technical thing we do. Nothing else trains speed, coordination, balance and whole-body power all at once, and those are the qualities that keep you athletic and quick on your feet for life. The snatch stays a work in progress for everybody in the gym, coaches included.
Optional
Going deeper: for athletes who know the basics
Longer, more technical videos from a range of coaches, for when the first section feels familiar.