A performance-driven strength and conditioning system built to develop resilient, adaptable athletes. Designed by a Doctor of Physical Therapy and Strength Coach, this 12-week program integrates strength, mobility, stability, and power training to help you move better, recover faster, and train hard without breaking down. Ideal for intermediate to advanced trainees who want to build strength that lasts while continuing to move well.

This is a 5-day-per-week, gym-based training program with a simple split: 2 upper body days, 2 lower body days, and 1 full body day. Each workout takes about 60 minutes. If you’re short on time, the program can be run 4 days per week by skipping the full body day without compromising results. Every session begins with mobility and pre-hab work, followed by one primary strength lift (back squat, bench press, deadlift, overhead press), and finishes with a mix of circuit-based and traditional strength training to build strength, conditioning, and movement quality. Upper body days include deep core training, and anatomical sling and functional exercises are integrated throughout to improve force transfer, reduce injury risk, and support long-term performance.

AA performance-driven strength and conditioning system built to develop resilient, adaptable athletes. Designed by a Doctor of Physical Therapy and Strength Coach, this 12-week program integrates strength, mobility, stability, and power training to help you move better, recover faster, and train hard without breaking down. Ideal for intermediate to advanced trainees who want to build strength that lasts while continuing to move well.

This is a 5-day-per-week, home-based training program with a simple split: 2 upper body days, 2 lower body days, and 1 full body day. Each workout takes about 60 minutes. If you’re short on time, the program can be run 4 days per week by skipping the full body day without compromising results. Every session begins with mobility and pre-hab work, followed by a mix of circuit-based and traditional strength training to build strength, conditioning, and movement quality. Upper body days include deep core training, and anatomical sling and functional exercises are integrated throughout to improve force transfer, reduce injury risk, and support long-term performance.

Equipment needed: dumbbells, one kettlebell, short loop bands, long loop bands, yoga block.

A foundational strength and conditioning program designed to build a strong, resilient body for long-term health and performance. Developed by a Doctor of Physical Therapy and Strength Coach, this 12-week program blends strength, mobility, stability, and power training to help you move better, recover faster, and train consistently without breaking down.

Ideal for individuals with some training experience who want a sustainable, well-rounded approach to building strength, improving movement quality, and staying pain-free over time.

This is a 4-day-per-week, gym-based training program with a simple split: 2 upper body days and 2 lower body days. Each workout takes approximately 60 minutes to complete. Every session begins with mobility and pre-hab work, followed by a balanced mix of traditional strength training and circuit-based work to build strength, improve conditioning, and reinforce proper movement patterns. Upper body days include targeted deep core training, and anatomical sling and functional exercises are integrated throughout to support coordination, balance, and injury reduction.

A foundational strength and conditioning program designed to build a strong, resilient body for long-term health and performance. Developed by a Doctor of Physical Therapy and Strength Coach, this 12-week program blends strength, mobility, stability, and power training to help you move better, recover faster, and train consistently without breaking down.
Ideal for individuals with some training experience who want a sustainable, well-rounded approach to building strength, improving movement quality, and staying pain-free over time.

This is a 4-day-per-week, home-based training program with a simple split: 2 upper body days and 2 lower body days. Each workout takes about 60 minutes to complete.
Every session begins with mobility and pre-hab work, followed by a balanced mix of traditional strength training and circuit-based work to build strength, improve conditioning, and reinforce proper movement patterns. Upper body days include targeted deep core training, and anatomical sling and functional exercises are integrated throughout to support coordination, balance, and injury reduction.

Equipment needed: dumbbells, one kettlebell, short loop bands, long loop bands, yoga block.