Functional Movement

A series of powerful exercises designed to alleviate chronic back pain, improve posture, and enhance athletic ability — rooted in science, grounded in your body’s natural strength.

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WHAT IS FOUNDATION TRAINING

Strengthen Your Body From the Inside Out

Foundation Training (FT) is a series of exercises created by Dr. Eric Goodman to address the root causes of chronic back pain — not just the symptoms. Through intentional movement patterns, FT retrains your body to move the way it was designed to, relieving pain and building lasting strength.

The principles are rooted in core muscle activation around the pelvis, engaging all of the muscle chains that support your spine. Combined with Decompression Breathing — a technique that elongates the spine and expands the rib cage — Foundation Training works as a whole system to improve spine health and overall vitality

A drug-free, surgery-free approach to back pain that has helped thousands move and feel better through functional movement.

WHAT TO EXPECT

Your Path To a Stronger Foundation

Personalized Assessment

Kelly evaluates your posture, movement patterns, and specific concerns to create a session tailored to your body’s needs.

Core Activation & Muscle Chains

Learn to engage the deep muscles around your pelvis and activate the interconnected muscle chains that support your entire body.

Decompression Breathing

Master the breathing techniques that elongate your spine, expand your rib cage, and create space in your body for healing.

Integrated Movement Practice

Build a sustainable practice you can take home — exercises that become part of your daily life for continued strength and relief.

Pain Relief

Prevent and alleviate chronic back pain by addressing its root cause — how your body moves and holds itself.

Improved Posture

Mobility & Flexibility

Retrain your body’s alignment through intentional movement patterns that correct years of compensation.

Increase your range of motion, balance, and flexibility through exercises that work with your body’s natural design.

What Foundation Training Can Do For You

Meet Your Guide:

Kelly Hall

Kelly Hall is a Level 1 Certified Foundation Training Instructor and the only FT-certified trainer within a 70-mile radius of Fond du Lac. Her passion is helping people move beyond pain and into a stronger, more capable version of themselves.

Whether you’re dealing with chronic back pain, recovering from injury, or looking to elevate your athletic performance, Kelly brings expertise and personalized attention to every session at Into the Woods Wellness.

Find The Right Fit For Your Journey

Foundation Training is typically offered in a private, one-on-one setting for maximum personalization — but group sessions are also available for those who want to learn alongside others.

Private Session

One-on-one training tailored entirely to your body, your goals, and your pace.

Personalized posture and movement assessment
Customized exercise sequence
Detailed coaching on Decompression Breathing
Take-home exercises for continued progress
Ideal for pain relief and targeted goals

Group Session

Learn Foundation Training alongside others in a supportive, guided environment.

Small group format for personal attention
Great for couples, friends, or coworkers
Core FT exercises and breathing techniques
Community-based support and motivation
A more accessible way to get started

Foundation Training Meets You Where You Are

-PERFECT FOR-

Chronic Back Pain

Posture Improvement

Post-Injury Recovery

Athletes Seeking Better Performance

Desk Workers and Sedentary Lifestyles

Aging Adults Wanting to Stay Active

People Looking for Drug Free Pain Relief

Ready to Build a Stronger Foundation?

Take the first step toward lasting relief and renewed strength.

Reach out to schedule your session with Kelly at Into the Woods Wellness.