Looking for a new way to test yourself in the gym? Or maybe you've decided that this is the year you finally get into shape, once and for all. Either way, Mike Aidala and Ten Thousand have got you covered. Their Foundation and Flow exercise program, based upon his innovative MAST method of personal training, is like a crash course in being a better athlete. So stop doing those dumbbell curls you've done every week since you were a teenager — we've always known there was a better way, right? — and step up to the plate for this one of a kind routine that'll take your fitness to entirely new heights.

Regardless of how much time you've spent in the gym Aidala's MAST method is going to be unlike anything you've taken on before. You'll be training muscles you never knew you had while working towards total, functional body strength. This isn't about how much you can bench, bro, the focus here is on aspects of your fitness you probably spend much less time discussing, such as flexibility, mobility, stabilization, coordination, rotation, and endurance.

The program is entirely customizable, incorporating a broad range of activities that'll keep you engaged both physically and mentally. And you're not just building muscle, you're building a better you, brick by brick, whether through post-workout meditation, intensive core exercise, or what Aidala dubs "skill work," successfully learning feats of athleticism you never thought were in your wheelhouse.

For Aidala it's all about reaching that rarified state when you're at optimal performance. We've all been there, whether you're draining 3's you usually clink off the rim or nailing long distance putts that would make Tiger proud.

"I'm addicted to getting into the flow," Aidala says. "I want it in everything I do, from mundane tasks to new skills."

His workouts are designed to do just that, and yes, that means mental health comes into play too, because Aidala's entire approach is lifestyle-centric. Let's face it, even if you love hitting the gym it's a means to an end. It's part of a journey, it's not the destination. You work out to look and feel at your best, and have the confidence to succeed at any personal or professional challenge.

"The stronger, fitter, and more flexible I am, the more opportunities the world will lend me to have fun," Aidala says. That's a mission statement we can all get behind.

Ready to reach your own state of flow? Take on Aidala's Foundation and Flow routine and push yourself to the limits. Even better if you do so in style, wearing some of Ten Thousand's premium training essentials.

Front Split

"Start standing and lower yourself down as low as possible. Use your balance as you lower to help build strength in these uncomfortable positions."

Pancake Stretch

"Straddle your legs and slowly over time work to bring your chest to the ground."

Forward Fold

"Start standing and hinge forward at your hips. Imagine your head reaching for your toes."

Single Arm Hang

"Hang from the bar for as long as possible. A good goal is 1 minute each arm."

Single Arm Toes to Bar / 5 reps each arm

"Grab the bar, engage your shoulder and pike at your hips to touch your toes to the bar."

Balance Single Leg Box Jump / 45″

"I love unilateral training because we spend so much of our time on one leg while walking and running. Start standing on one leg and jump onto a box landing on the same leg."

Handstand Push-Up / 90 degree

"This is one of the hardest possible handstand pushups where you lower your body a few inches off the ground (hovering your feet) and push back up to a handstand. Start with regular pushups, handstand pushups at the wall, freestanding handstand pushups, negative handstand pushups then work pushups at a deficient. Make sure you take the time to build up joint integrity and muscular strength."

Snatch / 270 lbs

"Being able to swiftly lift weight from a dead stop to over your head is quite a feat. Hence why this is an Olympic sport by itself. Technique plays a huge factor in your success to lift heavy. Start slow, warm up and give it your best shot. Don’t be afraid to ask for help from a coach."

Clean And Jerk / 355 lbs

"Two movements in one. Start with the barbell on the ground, in one fluid motion you lift it to a front rack position with the bar resting across your chest. Gather yourself and take a small ‘dip’ so you can then drive the bar vertical while splitting into a lunge under it. Like the Snatch, these are very technical moves and if you’re just starting out finding a reliable coach will greatly enhance your progress and experience."

Front Squat / 380 lbs

"Place the bar on your shoulders keep your chest up and squat down as low as you can before pushing back up. Keep the weight centered on your feet and imagine yourself pulling the ground apart as you stand up."

Turkish Get Up / 80 lbs

"Grab the kettlebell from the handle and turn it upside down. This requires added grip strength and stabilization. Start lying on your back and proceed to stand up keeping the kettlebell arm straight the entire time. Make sure your eyes stay on the bell and you maintain good form and focus. This is one of the best total body core exercises you can do."

Back Lever

"Use gymnastics rings and work to hold your body in a straight line with straight arms. Work up to it using progressions with bent legs."

Kneeling Football Throw

"Being able to link your body into one movement is critical in being a well-rounded mover and athlete. Kneeling takes away any movement from your knees down and forces you to focus on rotating from your core. Start slow and build up to a max throw."

Half Gasser

"Using the width of a football field as reference, complete 16 reps touching the end line with your foot and back each under 18 seconds with 45-second rest."

Foam Rolling

"I sit or lay down quietly after each workout for 10 minutes to help my brain and body slow down after putting it through such physical stress. It’s important to understand WHY you’re working out and what the bigger picture of your life is."


"Take time after your workOUT to workIN. Our body can only achieve what our minds believe. You are the creator of your own life and you set the ceiling for your bodies potential."