***THIS IS A MONTHLY SERVICE*** This PERSONALIZED ONLINE program is designed for athletes recovering from ACL surgery and need advanced training after physical therapy. ● Are you returning to the same level of sport after PT? ● Have you been told that your are cleared to return to play and still don't feel ready? ● Looking for a more structured strength program before returning to play? From discharge out of physical therapy back to their sport, the athlete will have a guided solution to achieve success! * ONLINE ACCESS-STEP BY STEP INSTRUCTION * EASY COMMUNICATION WITH THE COACH * COMPREHENSIVE EXERCISE LIBRARY-BASIC TO ADVANCED * EASY TO FOLLOW PRESCRIPTION SETS/REPS/VOLUME * TRACK PROGRESS & COMPLIANCE * BETTER COMPLIANCE = BETTER OUTCOMES * EASY SIGN-UP & SET-UP PROCESS * ACCESS TO YOUR PROGRAM RIGHT ON YOUR PHONE!!! ● Not CONFIDENT and realize you NEED more? THEN THIS PROGRAM IS FOR YOU! INCLUDES: * Virtual Assessment * Weekly Post-Rehab Strength Program * Mobility and Strength Exercise Videos * Nutritional Guidelines and Conditioning Programs * (4) 15 minute video check in calls to ensure proper technique is being accomplished. * Links for exercise equipment that can be useful for Home Exercise Program

Every month you will get 4 session credits for Video Coaching Call (do not expire)

Program Overview Strong, resilient quads and hamstrings are the foundation of speed, power, and injury resistance. This 8-week, lower-body performance program is designed to help athletes and active individuals build strength, improve knee and hip stability, and enhance overall athletic performance through smart, progressive training. Whether you’re returning from injury, looking to reduce your risk of ACL or hamstring issues, or simply want to move and perform better, this program delivers focused results without unnecessary fluff. Who This Program Is For ✔ Athletes looking to improve speed, acceleration, and power ✔ Post-rehab athletes transitioning back to performance training ✔ Active adults wanting stronger, healthier knees ✔ Anyone looking to bulletproof their lower body and move with confidence What’s Included • 8-Week Structured Training Plan • 3 Workouts Per Week (60-75 minutes each) • Trainerize App Access with guided video demonstrations • Progressive Strength & Control-Based Programming • Minimal Equipment Options Available

Elevate Your Game with Online Strength Training! Hey fitness enthusiasts! 🏋️‍♀️ Injuries can be a real setback, but fear not – we've got the solution! 🌟 🚀 Our online strength training program is designed to help you build a strong foundation, reduce the risk of injuries, and perform at your peak. 💥 🏆 Achieve your fitness goals, whether it's conquering your next race or simply moving pain-free. Your journey to injury prevention begins here. 🏃‍♂️🏋️‍♀️ Join us today and step up your game – because a strong foundation is the key to staying injury-free and performing at your best! 🙌 Consists of: - (6) Day Strength & Conditioning Program - Weekly check-in coaching calls - Links for home equipment ***THIS IS A PERSONALIZED MONTHLY STRENGTH TRAINING PROGRAM***

Every month you will get 2 session credits for Video Coaching Call (expire after 1 month)

PHASE 1 ACL NEURO-CONTROL Regain Neuromuscular Control by bringing symmetry between Quads/Hamstrings. This program has over 20 exercises that are required in the early stages of ACL Rehab. Use these exercises as a compliment to your physical therapy program or use these to create your own if you are no longer in physical therapy.

PHASE 2 Return to Running Progressions - Circle Running/Shuffling Improve Core Strength to decrease injury risk and increase athletic ability. Improve Quality of jumping, hopping, and bounding to decrease fear of re-injury. Teach Proper Deceleration mechanics to improve stopping and starting, which prepares for the next phase, change of direction. Use these exercises as a compliment to your physical therapy program or use these to create your own if you are no longer in physical therapy.

PHASE 3 ACL RUNNING + CHANGE OF DIRECTION (WEEKS 30-38) OVER 25 EXERCISES !!! Double Leg Jumping Progressions Single hops over small hurdle with double hop or straight reactive. Multidirectional Agility-Advanced Proprioceptive Training More EXPLOSIVE movements Track/Treadmill Workouts begin!!! Use these exercises as a compliment to your physical therapy program or use these to create your own if you are no longer in physical therapy.

PHASE 4 ACL R2P Participation + Skills (WEEKS 39-47) 𝗥𝗲𝘁𝘂𝗿𝗻𝗶𝗻𝗴 𝘁𝗼 𝗦𝗽𝗼𝗿𝘁𝘀 𝗣𝗮𝗿𝘁𝗶𝗰𝗶𝗽𝗮𝘁𝗶𝗼𝗻 Advanced Strength Training Exercises Movement Skill Drills Track/Treadmill Workouts Designed Shuttle Runs Bi-Weekly Fitness Test

PHASE 5 ACL R2P + PERFORMANCE TRAINING The goal here is to to resist fatigue and be prepared for return to play. Advanced Strength Training Exercises Fitness Test Advanced Versions

Designed for adults 50+ looking to improve longevity, posture, and movement confidence. Whether you’re getting back into fitness or starting for the first time in years, this low-impact, joint-friendly system builds your foundation the right way. What’s Inside: • 🧘 Pillar Prep: Activate your core and posture with breathing, dead bugs, bridges, and more. • 🤸 Movement Prep: Gentle stretches and dynamic drills to wake up your joints and tissues. • 💪 Strength Block: Foundational movements like goblet squats, step-ups, push-ups, and rows with smart progression. • 🚶 ESD (Energy System Development): Simple conditioning like walking intervals and low-RPE bike sessions. • 🧘‍♂️ Regeneration: Breathwork, foam rolling, and recovery strategies to promote circulation and reduce stress. Format: • 🗓 3 sessions per week for 6 weeks • ⏱ Sessions take just 30–45 minutes • 💻 Delivered through the Trainerize App for full access anywhere, anytime • 🏡 Can be done at home or in the gym – no fancy equipment needed! 🎯 Who It’s For: ✔️ Age 50+ ✔️ Beginners or returning to fitness ✔️ Individuals looking to build a safe, sustainable fitness routine ✔️ People who want to move better, feel younger, and build a healthier foundation

Online Training Assessment… It is a structured evaluation designed to assess an individual's fitness level, goals, and any movement limitations they may have for the purpose of creating a personalized home workout plan. An at-home online training assessment serves as the foundation for a customized workout plan that aligns with an individual's goals and capabilities. It empowers individuals to embark on a safe and effective journey from the comfort of their homes. Virtual Assessment -ONLINE Training CLICK Location drop down and Choose "ZOOM" *You will receive a Zoom link prior to the session* 1. Initial Questionnaire: 2. Health Screening: 3. Fitness Testing: 4. Goal Setting: 5. Equipment Assessment: 6. Lifestyle and Schedule: 7. Personalization: 8. Instructional Videos: 9. Progress Tracking: 10. Support and Feedback:

During a virtual coaching call we guide the athlete through a personalized rehabilitation program. The call typically begins with a discussion about the patient's progress, pain levels, and any challenges faced since the last session. Virtual Coaching Calls = $45/30 minutes The coach might then demonstrate specific exercises tailored to the individual's stage of recovery. They could provide real-time feedback on the patient's form and technique, ensuring exercises are performed correctly and safely. The coach may also discuss modifications to the exercises based on the patient's feedback and progress. The coach might then demonstrate specific exercises tailored to the individual's stage of recovery. They could provide real-time feedback on the patient's form and technique, ensuring exercises are performed correctly and safely. The coach may also discuss modifications to the exercises based on the patient's feedback and progress.