Foundation Training 30 Day Founder Challenge


Welcome to the Foundation Training 30-day Founder Challenge!

Starts August 1st!

We know how powerful our Founder exercise is and want you to find out for yourself.

Not sure how to do a Founder? We created this short instructional video for you to follow along with at least once a day for the full 30 days. There are no rules to the challenge other than to do at least one a day.  If you’re new to Foundation Training, start by holding a Founder for one minute and then gradually build towards longer holds. Don’t limit yourself.  You are more powerful than you know.

Although this challenge is only for 30 days, continuing on and learning the rest of the work we teach will bring countless benefits.

To help you get the most out of this challenge we are suggesting that you take a side-facing picture of your form in the Founder and upload it to our Facebook Event page once you begin. This will allow our Certified Foundation Training Instructors to give you some corrections if needed. It will also give you a way to see how the 30 days has shaped you.

Add the hashtag #30DayFounder to your pictures and take some creative ones along the way.  Most important, have fun with this because movement should be enjoyable.

Want to learn more? Check out our Fundamentals and Daily Workouts DVD set.


  • Elena
    September 26, 2016

    I’ve been doing Foundation Training fundamentals for a week. I feel as though I have good form. However, I have noticed that I’m not feeling a stretch or tension in my low back like he keeps saying. Instead I’m feeling it in my mid back. Would I be doing the exercise incorrectly? Or is it that perhaps I just have a lot more tightness in my mid back (lower thoracic) region than my low back? Additionally, I have the same problem during the lunge positions where I do not feel tension in my hamstrings and glutes. Instead, my quad is very activated and most of the tension is held there. It seems as though in this position I cannot activate my glutes or hamstrings. Thank you for your help if any.

    • Dustin
      October 4, 2016

      When he refers to tension in the low back he means that is what you should feel working because that’s generally the weak link in most people. It’s hard to say without seeing your form whether what you’re feeling in your mid back is related to you or you’re doing something wrong. I am going to guess that not feeling it in your hamstrings in either pose and especially that you’re feeling it mainly in your quads in the lunge that your knees are bent too much. They should be slightly unlocked to keep the tension in the hamstrings. If you have an instructor in your area, I would highly recommend checking with them on your form.

  • Jack
    December 31, 2014

    I have anterior pelvic tilt, which is why I bought this series. When doing the founder, as I pull my hips back should I squeeze my glutes so that my pelvis is aligned or should i leave it as it would be naturally? If i keep the pelvis in its anterior tilted position, wouldn’t the founder be making my APT worse by strengthening my lower back. My lower back is already incredibly strong and I think I would need to loosen it to correct the anterior tilt of my pelvis.

    Not sure how I should be doing this..

    • Dustin
      January 5, 2015

      You should try to keep a neutral spine with a little extension in the low back.

  • September 24, 2014

    Hi Dustin
    After almost two months of daily founders I am doing two things I couldn’t before – picking up heavier items than I used to using the founder and getting up from my haunches without support, because my butt is working better. I do have one problem though and that is that I have reached a level of stretch and can’t move anymore without seriously aggravating my psoas on my right side mainly. I do have a tight and weak psoas and that was why I started this. My ham strings are loser than they were but still pretty tight too. Today my psoas and hams feel too sore to try a Founder, which is disappointing- I don’t want to stop Foundering but wondered if you had any ideas.

  • September 2, 2014

    Hello Dustin,
    I am doing Founder min.10x during the day.
    After few weeks I see positive effects on my posture but one negative effect.
    My lower back is stronger but more stiff. It feels that lower back muscle are little bit shorter.
    Could be the problem that I arch (hyperextension) my lower back litle bit?
    When I have my lower back in neutral position during Founder I feel that my lower back muscels are not working.
    So what should I feel in the lower back/muscles?
    Many thanks!

    • Dustin
      September 2, 2014

      You want to aim for a more neutral spine and keep it as long as possible. You want to feel the low back muscles active but not short and compressing the low back. You should feel glute and hamstring engagement because they are ultimately the muscles that are holding your upper body up, the low back should just be firing, not trying to contract as hard as they can. If you want to make your low back work more just hold the position with the arms all the way up longer, this places more resistance in the lower back, just make sure your hips are pulling back and your weight is 90% in your heels.

  • August 9, 2014

    My brother-in-law introduced me to the website. I have been doing the basics for a week and can already feel the
    difference in my lower back. I thought I was just going to have to live with the pain.

  • August 8, 2014

    I am giving the 30 day challenge a try…..

  • August 1, 2014

    Hi my pelvis is lower on my left side and I wear an orthotic produced by my podiatrist to help it be more level. Shoud I do this bare foot or with the orthotic?
    If I am doing this every day how long do I hold it for? I am intending doing the founder as you show it every day and 2/ 3 times a week try to do the whole basic workout. Will this be a good combination.?

    • Dustin
      August 12, 2014

      If you have an orthotic because of an anatomical leg length discrepancy you should wear the orthotics. If the height difference is a muscular imbalance or hip distortion due to a muscle imbalance I would try them without the orthotics and if everything feels fine continue the training without them. The challenge is for a minimum of a minute hold, but if your body can handle longer holds without flaring anything up the next day you can hold them as long as you like. Since a minute is not a lot of time, adding one of the workouts is perfectly fine and encouraged. Once your body has adapted to the exercises, we recommend about 20 minutes a day of Foundation to counter the effects of our modern world and keep you moving well.

      • August 29, 2014

        Thanks Dustin I think it is due to a muscular tightness in my left side and so have been trying it daily for the past 29 days without the orthotics! I am now able to hold it for almost a minute and have a couple of goes each time. I initially had pain in my left knee but have learnt to anchor by drawing heels together and this has helped. I am pleased with how it has gone as I have a complicated body!! Having completed the 30day challenge what is the best way to proceed I have the original book which I think is a little outdated now – I live in the uk.

        • Dustin
          September 2, 2014

          Our current DVD has the most up to date versions of how we teach everything and has a lot more than what the book has. I would go with the digital version so you wouldn’t have to wait for it to arrive in the mail and save on shipping.

  • July 30, 2014

    I’m 27 and have a herniated disc (no idea how it happened. I’m hoping that foundation training will help me become strong and learn to move right. I want one more baby and to not be in pain.

    • Dustin
      July 31, 2014

      You’re in the right place, give it a try and see how your body responds. Keep your legs a little bit internally rotated with our exercises, it’ll assist with post pregnancy.

  • July 27, 2014

    We understand that some exercises may be counterproductive to do until we get some competency at some of the basic Foundation Training exercises. That said, we normally walk 8 miles every other day and go to the gym every other day. Would walking be counterproductive? At the gym we do mostly nautilus machines – pull-ups, overhead press, pullover, rowing, bicep and tricep, leg curl, leg extension, torso twist, and the ab crunch machine – which of these are okay to keep doing (if any) and which would be counterproductive. We also sometimes jog on the treadmill. We don’t want to get out of shape as we are incorporating Foundation Training. What do you suggest?

    • Dustin
      July 31, 2014

      None of that is really counterproductive so feel free to continue that along with your Foundation. The one thing I would say is to drop the ab crunch machine, crunches tend to shorten an already shortened front of the body. Try to find an ab exercise that keeps your abdominals long, like our 8 Point Plank.

  • July 26, 2014

    I’m a a 60 yo over the hill athlete who sits too much at work. I’ve developed a rather severe anterior pelvic tilt and basically gotten out of balance. Started the program a month ago and I’m starting to see good improvement in my posture with a reduction in back, hip, hamstring and thigh pain and stiffness. I’m looking forward to the next 30 days.
    Doc: I wake up really stiff, and its difficult to stand up straight (as I hobble to the head). What kind of routine do you recommend after waking up?

    • Dustin
      July 31, 2014

      Getting out of bed, I would do some Decompression Breathing and then pull the hips back into a taller Founder. This will start you off activating a good amount of your body. As your Foundation Training practice develops, the morning’s should begin to be less troublesome.

  • July 26, 2014

    Do we need to do some kind of warm-up prior to doing the Founder?

    • Dustin
      July 26, 2014

      It’s not necessary. If this is your first time doing it and you find it difficult, you can use a chair or table to lightly rest your hands on as you build your strength.

  • July 25, 2014

    I was first introduced to Dr. Goodman and FT through Dr. Mercola’s website. After reading the article and watching the videos, including the detailed demonstration of the Founder with Dr. Mercola, I started doing the original Founder exercise (2x a day) for 5 days. I then accessed the FT website, reading most of the information and watching the videos, where I learned of the revised Founder exercise. Before embarking, I watched the “Common Mistakes” video several times as well as the Thirty Day Challenge video. I started to do the revised Founder this week (week of 7/21/14) twice a day and on Thursday noticed that Brian had his hands together, with fingertips touching. I had not executed this component of the exercise previously, but started once I realized my oversight. Approximately 3 hours later, I noticed lower back pain with sciatica as well as pain in the right side of my neck, severely limiting my range of motion. I’m not sure what I did wrong and wondering if I should stick with the original exercise. I am very interested in participating in the 30 day challenge and also purchasing the DVD, but would appreciate your opinion before I commit.

    • Dustin
      July 26, 2014

      It’s hard to know what you could have been doing wrong without actually seeing your positioning or knowing what other things you did different than before. I can’t see the addition of pressing your fingertips together creating the symptoms you described. The neck would be more associated with your shoulder positioning, were you pushing them forward rounding in or keeping them back? Were your feet rotated out? Turn them in a little more than parallel the next time you try. If you join the Facebook event for the challenge and post a picture of yourself in the Founder from the side, our trainers will let you know if anything is wrong.

  • July 23, 2014

    Im a 47 year old male suffering from a herniated disk in the L5 S1 with mild foot neuropathy on the right side with horrible pain in the right hip and leg. I was diagnosed with this two weeks ago from July 23, Im a garbage man by trade and have always been active until recently. Ive been off work for 6 weeks now and just bought your book and video dvd’s and started two days ago. Im hoping your core system will help me as Im too young to retire and still have a long life ahead of me. While I am beginning to feel less pain now I figured I need to strengthen my core while I still have the chance. My job requires me to get out of the truck 500 times a day climbing in and out then grabbing the trash cans and dumping them, while I do have to get the can and bring it to the back of the truck we do use hydraulic tippers to actually lift the can into the truck. I am married and my wife and I do yard work, ride our mountain bikes, hike and walk our dogs I also compete in off road motorcycle trials riding that demands a lot of my physical strength and balance and Im hoping your core training will allow me to continue as it is the second love of my life next to my wife. Truly excited to see results and embrace this into my lifestyle my wife is also joining me and too is excited. Sincerely Sidney & Francesca French

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