FUNCTIONAL STRENGTH & CONDITIONING
PROGRAMMING FOR COMMERCIAL GYMS, HOME GYMS, & DUMBELLS ONLY
45-60 MIN WORKOUTS | 4 LIFTING DAYS | 2 CONDITIONING DAYS
Who is this program designed for?
Individuals seeking a comprehensive strength and conditioning program designed by a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist.
Those looking for guidance through proper warm up and activation exercises to decrease injuries and prepare you for your heavy training
Individuals looking for a dynamic blend of strength training and conditioning for a holistic fitness experience.
Everyday heroes, from athletes to non-athletes of all fitnes levels seeking enhanced performance and resilience through improved functional strength
Also, those looking for
An online community to motivate and push each other
Access to 2-way messaging with your trainer
Weekly workouts at your fingertips utilizing the TrainHeroic app
Programming with How-To-Videos
Those who prefer a program without flashy distractions, focusing on authentic and effective strength training methods.
We obey and prioritize strength over TikTok trends. With traditional lifts and conditioning work, we boost health and fitness without the gimmicks.
With 2-way messaging, you'll have direct access to me for any fitness questions. I respond quickly, in less than 24 hours.
Programs and messaging are delivered right to the app. I'll challenge you more, understand you better, and keep you going longer—all through my app.
Use built-in timers within the app to track your workout, rest periods, and circuit training.
We follow 6-week strength cycles, incorporating four dedicated strength days with varying focuses such as Upper/Lower, Full Body, Push/Pull/Legs, and more
Every exercise includes a video demonstration performed by myself. As a Physical Therapist, form is important, and I make sure I replicate that.
Equipment Needed
Required
Barbell & Plates
Dumbbells
Squat Rack
Adjustable Bench
Resistance Cords/Bands
Recommended
Commercial, Home gym or Crossfit Gym
Kettlebells*
Box/Steps
Loop Bands
*Most kettlebell exercises can be performed with dumbbells
(e.g., Cleans, snatches, swings)
Frequently Asked Questions
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Four Strength & Hypertrophy days // Two Conditioning Days
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Approx. 60-75min, or 45-60 min for condensed version.
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This is NOT physical therapy or 1-on-1 training. If you're interested in 1-on-1 training or rehabbing a nagging injury, consider joining my 1-on-1 Virtual training HERE
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Anyone looking to improve their overall functional strength and conditioning to help them become stronger for life.
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All of the exercises can be modified to ensure you get proper training. For example, if you lack barbells, you can perform barbell exercises (e.g., barbell bench press or back squats) with using dumbbells instead (E.g., dumbbell bench press, Dumbbell squats).
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The great thing is that you can always upload and send me a video of you performing an exercise and I will review it within 24 hours using my experience as a physical therapist and strength coach to catch faults needed to be corrected.
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I'll always be available via 2-way chat. I can respond to your messages within 24 hours.