Strength Programs

$100/Month Each

 
 

Strength Training for Summer Athletes

What it includes

  • 2 strength days/week

    • gym required (or a well-equipped home-gym) 

    1 long-run recovery day

    • Can be done at-home 

  • Month-to-month commitment 

  • Includes in-season and out-of-season progressions

    • Heavier lifting in the winter 

    • Zippier in the summer

  • You may request a catch-up week anytime

  • You may request a 2 week taper and 1-2 week recovery for athletic events anytime

  • Check-ins anytime

  • Shoulder season check-ins 

  • Comments within the workouts answered on Sundays

  • Messages in the chat answered with 48 hours

  • A la carte condition programs @ $20/month extra

    • Can be requested @ 1 month at a time or put on repeat

    • You can request multiple a la carte items

    • 2-7 tidbits repeated throughout the week to help with a given condition

      • We decide together how many tidbits on your schedule

      • Programs ($20 each): 

        • Shoulder health

        • TMJD (jaw)

        • Postural health (neck & low back included)

        • Hip stability

        • Knee health

        • Foot health

        • Cervical nerve entrapment

        • Sciatica

        • Piriformis syndrome

        • Hands & forearms health (overuse syndromes) 

        • Any condition upon request 

What it does not include

  • Individualization or alteration outside of what is included above 

    • I will provide built-in alternatives for most exercises in the event you don’t have access to certain equipment or an alternative exercise works better for your body

 

Prenatal Program

What it includes

  • Length of program depends on what week of pregnancy you are on 

  • 3 days of strength training

    • Gym required (or a well-equipped home-gym) 

  • 3 pelvic floor tidbits 

  • Month-to-month commitment

  • You may request a catch-up week anytime

  • You may request a 2 week taper and 1-2 week recovery for athletic events anytime

  • Check-ins anytime

  • Pre-birth pep-talk

  • Post-birth check-in 

  • At-home chiropractic visit at no additional cost for travel + spouse (if applicable) gets free treatment 

    • Travel distance dependent 

  • A la carte condition programs @ $20/month extra

    • Can be requested @ 1 month at a time or put on repeat

    • You can request multiple a la carte items

    • 2-7 tidbits repeated throughout the week to help with a given condition

      • We decide together how many tidbits on your schedule

      • Programs ($20 each): 

        • Shoulder health

        • TMJD (jaw)

        • Postural health (neck & low back included)

        • Hip stability

        • Knee health

        • Foot health

        • Cervical nerve entrapment

        • Sciatica

        • Piriformis syndrome

        • Hands & forearms health (overuse syndromes) 

        • Any condition upon request

What it does not include

  • Individualization or alteration outside of what is included above 

  • I will provide built-in alternatives for most exercises in the event you don’t have access to certain equipment or an alternative exercise works better for your body


Strength Training for Winter Athletes

What it includes

  • 2 strength days/week

    • gym required (or a well-equipped home-gym) 

    1 long-run recovery day

    • Can be done at-home 

  • Month-to-month commitment 

  • Includes in-season and out-of-season progressions

    • Heavier lifting in the summer

    • Zippier in the winter

  • You may request a catch-up week anytime

  • You may request a 2 week taper and 1-2 week recovery for athletic events anytime

  • Check-ins anytime

  • Shoulder season check-ins 

  • Comments within the workouts answered on Sundays

  • Messages in the chat answered with 48 hours

  • A la carte condition programs @ $20/month extra

    • Can be requested @ 1 month at a time or put on repeat

    • You can request multiple a la carte items

    • 2-7 tidbits repeated throughout the week to help with a given condition

      • We decide together how many tidbits on your schedule

      • Programs ($20 each): 

        • Shoulder health

        • TMJD (jaw)

        • Postural health (neck & low back included)

        • Hip stability

        • Knee health

        • Foot health

        • Cervical nerve entrapment

        • Sciatica

        • Piriformis syndrome

        • Hands & forearms health (overuse syndromes) 

        • Any condition upon request 

What it does not include

  • Individualization or alteration outside of what is included above 

    • I will provide built-in alternatives for most exercises in the event you don’t have access to certain equipment or an alternative exercise works better for your body.

 

Postnatal Program

What it Includes

  • 3 month program progressed appropriately to return you to your usual activities 

    • After 3 months can transition to any other program 

  • 3 days of strength training

    • Gym required (or a well-equipped home-gym) 

  • 3 pelvic floor tidbits 

  • Month-to-month commitment

  • You may request a catch-up week anytime

  • A la carte condition programs @ $20/month extra

    • Can be requested @ 1 month at a time or put on repeat

    • You can request multiple a la carte items

    • 2-7 tidbits repeated throughout the week to help with a given condition

      • We decide together how many tidbits on your schedule

      • Programs ($20 each): 

        • Shoulder health

        • TMJD (jaw)

        • Postural health (neck & low back included)

        • Hip stability

        • Knee health

        • Foot health

        • Cervical nerve entrapment

        • Sciatica

        • Piriformis syndrome

        • Hands & forearms health (overuse syndromes) 

        • Any condition upon request

What it does not include

  • Individualization or alteration outside of what is included above 

  • I will provide built-in alternatives for most exercises in the event you don’t have access to certain equipment or an alternative exercise works better for your body

Muscle Mass

What it includes

  • 4 days/week with an upper body/lower body split 

    • 2 days for upper body

    • 2 days for lower body

  • Month-to-month commitment

  • The pattern: 2 months of muscle building + 1 month of strength building (with 1 rep max testing) 

  • You may request a catch-up week anytime

  • You may request a 2 week taper and 1-2 week recovery for athletic events anytime

  • Check-ins anytime

  • Comments within the workouts answered on Sundays

  • Questions in the chat answered within 48 hours 

  • A la carte condition programs @ $20/month extra

    • Can be requested @ 1 month at a time or put on repeat

    • You can request multiple a la carte items

    • 2-7 tidbits repeated throughout the week to help with a given condition

      • We decide together how many tidbits on your schedule

      • Programs ($20 each): 

        • Shoulder health

        • TMJD (jaw)

        • Postural health (neck & low back included)

        • Hip stability

        • Knee health

        • Foot health

        • Cervical nerve entrapment

        • Sciatica

        • Piriformis syndrome

        • Hands & forearms health (overuse syndromes) 

        • Any condition upon request

What it does not include

  • Individualization or alteration outside of what is included above 

    • I will provide built-in alternatives for most exercises in the event you don’t have access to certain equipment or an alternative exercise works better for your body