Foundational 30-day Program


Your first step to becoming more capable and more confident in the mountains

Daily Movement

Restore movement & eliminate pain & stiffness.

Mountain specific Cardio

to build your aerobic base.

Deep core strength

to improve your body control and balance.

Upper & lower body strength

to build durability in the mountains.

Build A Strong Foundational Base

The program addresses what I believe to be the most important elements to get right when you’re training for the mountains

In these sessions we take it back to the basics, covering all our bases of total body strength including core, balance, as well as the most important element, your aerobic capacity.

Restore Your Movement Quality

Learn the techniques that are key to staying out of pain and speeding up recovery from training, hiking and climbing! Stay limber, eliminate, pain, move better, and enjoy your time in the mountains.

It’s a long term program, one that you will likely revisit over time.

Prepare For Your Come back

Elements will help you assess your weaknesses and work on the things that you can control. The whole program can be done, in your own home, with no equipment at all.


This is not simply a fitness program, it’s an educational resource that, if applied, will provide you with an exceptionally thorough foundation with which to continually build upon.

The Elements Program is For...

The outdoor adventurer who wants a specific program (that can be done anywhere) to build strength and power that carries over to the mountains.


The weekend hiker that is tired of knee pain and/or low back pain when hiking.


The average gym-goer who trains every session to the point of exhaustion but is not making progress.


The mountaineer thats been getting out in the mountains for years and that is starting to show, you’re experiencing chronic stiffness and tightness in your body and no matter how hard to push in training you’re still sucking wind and panting on the uphills and your knees are killing you on the downhills.

What's included?

  • A professionally developed training program

  • Workouts that adapt to your current level of fitness, with safe progression.

  • 9,000+ word eBook with in depth knowledge of all 4 elements.

  • Information about progressive overload, resistance, time under tension & more.

  • Comprehensive Instructional videos

  • Alternative aerobic sessions for self isolation/quarantine.

  • Train in the app for duration of program (5wks)

  • Bonus: Testing & preparation week

  • Bonus: Downloadable PDF Program

  • Start Anytime

  • One-time payment


What equipment do I need?

None! Coincidentally, it was designed from day one to be done at home  in a 2m x 2m space with absolutely no equipment (even the cardio) – which happens to be the situation most of us find ourselves in now – myself included.

When should I start training?

Whilst it’s never too early to start training, it is possible to go too hard too early. If you’ve done nothing in the way of fitness for many years then suddenly start training 7 days a week at a high intensity, it’s likely that will result in an injury or a very short lived burst of enthusiasm that will lead you directly back to the couch.

So start small, as they say here in Spain…. ‘Poco a Poco’ – Little by Little.

The body responds best to continual stimulus over time, so it is better to be consistent with less training than it is to be inconsistent with more training.

Start small and aim to make improvements over the course of weeks and months. It’s important that you begin with something that you are able to do consistently and make small improvements from there – the daily movement practise is the perfect example of that.


If you are currently doing no exercise at all, I would of course recommend you start today! Exercise is not only good for your trekking aspirations, it’s the best thing you can possibly do for your overall physical and mental wellbeing – what more motivation do you need than that

How many training sessions are there per week?

I recommend you perform the daily movement daily (10 minutes) and then typically there is another session either core, aerobic or strength.  Ultimately you can choose how many sessions to perform based on your current level of fitness and goals – there is progression built into the program each week. At a minimum I recommend you train 3 days a week.

How long does each session one take?

Daily movement – 10 minutes
Core follow along – 15 minutes
Strength Sessions – approx 30-45 minutes (depends on the amount of sets you choose)
Aerobic – 20 mins + (once again depends on what you chose to do)

What's the difference between the PDF & App?

  • The core components of the training program are the same. The app has more follow along videos.
  • The pdf has links which send you to private videos on youtube.
  • The app will give you a better training experience and has more functionality – you can record your results and track your progress, the videos are inside the app so no flicking between the pdf and online videos, the schedule will help you keep motivated and up to date.
  • You will only have access to Elements in the app for 5 weeks which is the duration of the program  (1 week – testing & preparation and 4 weeks training). However you will also receive the PDF version so you can keep the program and we have an extension option if you would like to continue doing Elements on the app.

How do I access the app?

You will receive an email with details on how to access the app and join the program.

The app is accessible via mobile phone. It requires iOS 9.0 or later or Android 4.1 and up.

I bought the PDF, can I upgrade to the app?

You sure can! Get your app upgrade here.

You only have one body -
it is up to you to take care of it.