Welcome to the CK Bench Builder program! We are excited to have you here and look forward to helping you improve your bench press strength. This program is designed to provide you with a structured plan to help you increase your bench press strength and achieve your fitness goals. This program is built for experienced weight lifters looking to move past a plateau or just looking for a challenge or to change up their routine. The bench press is a key component of overall strength and fitness, and our program is designed to help you achieve significant gains in this area. 3 days a week will be committed to strengthening different aspects of the bench press. UPPER 1 - ABSOLUTE STRENGTH - work as heavy as possible, while maintaining tempos. UPPER 2 - OVERHEAD STRENGTH / GRIP ENDURANCE - work lighted today, focusing on full range of motion and quality movement UPPER 3 - DYNAMIC STRENGTH - move the weight fast! The 2 days in between these days will be lower body workouts. When performed correctly, the bench press is a full body exercise, and you must be able to transfer power through you legs to press heavy. Also, the hormonal response from these lower body days will help your body to adapt to the training and recover faster. Our experienced coaches will guide you through each workout and provide you with the knowledge and support you need to reach your full potential. Building a stronger bench press will have a positive impact on your overall fitness and well-being. We are excited to help you achieve your goals. You will find this program to be challenging and rewarding, and we look forward to supporting you on your journey to build your bench press.

Introducing our CK MEMBERS ELITE FITNESS SQUAD! This is the perfect group for anyone looking for consistent, personalized fitness guidance and accountability in achieving their health and fitness goals. As a member, you'll have access to a monthly fitness plan designed by our world class trainers based on your personal fitness level, goals, and preferences. Each daily plan includes a variety of workouts, including CARDIO, C.A.M.P.S., STRENGTH, and MOVEMENT TRAINING to keep your routine fresh and challenging. You'll receive detailed instructions and videos to guide you through each exercise, ensuring proper form and technique. But we don't stop there! Our group is all about accountability and support, which is why you'll also have access to our private online community where you can connect with other members, share your progress, and get encouragement and motivation from like-minded individuals. Plus, you'll receive regular check-ins from your trainer to assess your progress, provide feedback, and make any necessary adjustments to your plan to ensure you stay on track towards achieving your fitness goals. Our ELITE FITNESS SQUAD is perfect for anyone looking for a convenient and effective way to prioritize their health and fitness goals. Join us today and start seeing results!

Individualized Speed and Sport Specific Movement training for ANY athlete! Customized based on age, injuries, sport, and specific individual needs

Individualized Muscle Building and Sport Specific Strength training for ANY athlete! Customized based on age, injuries, sport, and specific individual needs

Individualized Strength, Speed and Sport Specific Movement training for ANY athlete! Customized based on age, injuries, sport, and specific individual needs

Every month you will get 1 session credits for Custom Programming Call (expire after 1 week)

A Personalized Approach Your program will be created from scratch as your personal blueprint for success in fitness. This means no more wasted time, money, and effort following generic programs and diets that don't deliver. Achieve Multiple Fitness Goals As the experts in human movement and training, we can accommodate every workout and every phase according to your specific goals and limitations, no matter what they are. Ongoing Education Every aspect of your training program will be fully explained beginning with an onboarding call to explain your program and the results I expect to see, as well as the methodology behind your unique plan.

Every month you will get 1 session credits for Custom Programming Call (expire after 1 week)

A Personalized Approach Your program will be created from scratch as your personal blueprint for success in fitness. This means no more wasted time, money, and effort following generic programs and diets that don't deliver. Achieve Multiple Fitness Goals As the experts in human movement and training, we can accommodate every workout and every phase according to your specific goals and limitations, no matter what they are. Nutrition We are with you every step of the way in your journey to properly fueling your body for its needs and your goals. We will check in every week on your your habits, your lifestyle, your struggles—and most importantly, your reason for working toward a better, healthier life. Ongoing Education Every aspect of your training program will be fully explained beginning with an onboarding call to explain your program and the results I expect to see, as well as the methodology behind your unique plan.

Every month you will get 1 session credits for Custom Programming Call (expire after 1 week)

This program is designed to appropriately build overall athleticism in young athletes. Determining where a youth client is with regards to developmental growth cycle is one of the most important aspect when assigning a program. Programming is NOT about being specific to age, gender, or sport. It’s all about Peak Height Velocity (PHV, or commonly referred to as “puberty”). For youth clients (ESPECIALLY youth athletes), the type movement training, plyometric level, and weight room loading patterns ALL must match the stage of growth. This program will take your guesswork out of what is appropriate for your young athlete! We will progress the athlete safely and efficiently without leaving out any aspect of his/her training! Also enjoy the benefits of being added to our private group for youth athletes where you can interact with each other and the coaches here at Corrao Kinetics. It is a great place to ask questions and help push each other to be their best!

Kettlebell Foundations is a 6-week program that introduces fundamental kettlebell movements and progresses into compound kettlebell movements like the swing and clean.

This is a 6-week exercise program designed to aid recovery after childbirth. After this program, you will be able to effectively use the muscles of the pelvic floor and core and apply it to everyday life.

This is a 4-Week, General Speed program that is great for ANYONE looking to improve their speed. Your speed work will be broken down into 3 days each week with trunk workouts scheduled for your off days. Day 1 - Neural. This day is meant to kickstart your nervous system for the week. We want your body to feel good and muscles prepped for the volume of sprint the rest of week. Day 2 - Top End Speed. We will be working on your ground contact time, mechanics, and total muscular output at your maximum velocity. Day 3 - Speed Conditioning. We have done a lot of speed development throughout the week and your nervous system is fatiguing from a hard week of work, but we can continue to develop and condition your muscles. You should be sore from this session, but you have the weekend to recover! Progression suggestions and intention will be noted daily and throughout each program.

• Set macros and meal suggestions/recipes based on your needs and goals • In-app meal logging with macro & micronutrient tracking • Weekly check-ins with your coach

• Macros and meal suggestions/recipes based on your needs and goals • In-app meal logging with macro & micronutrient tracking • Meal plan with custom meal selection/recipes for 7 days/week • In-app Messaging with your coach 7/days a week

• Macros and meal suggestions/recipes based on your needs and goals • In-app meal logging with macro & micronutrient tracking • Meal plan with custom meal selection/recipes for 7 days/week • In-app Messaging with your coach 7/days a week • Grocery list for all meals each week • Weekly call with your coach

The overall goal of this program is to improve metabolism, burn fat, and introduce fundamental movements to build a foundation of fitness and athleticism that will help attain your goals and keep your results! This program is split into three 2-week micro-cycles that vary and progress in movement patterns, intensity, and volume. Every workout is designed to MAXIMIZE metabolic efficiency and burn calories, while simultaneously building strength and resiliency to injury.

This program is designed to teach intention for young football players and to develop muscle mass and strength specific to football. We will work on progressively increasing time under tension throughout the program. This stimulates muscle fiber recruitment which will result in improved muscle coordination and growth. At 4 days per week, 2 upper focused and 2 lower. We will also have split arm/leg emphasis days and double arm/leg emphasis days. The program is broken down into 4 weeks. This is for beginner weight lifters.

This program is designed to increase muscle mass and strength specific to football. We will work on progressively increasing time under tension throughout the program. This stimulates muscle fiber recruitment which will result in maximum muscle growth (hypertrophy). At 4 days per week, 2 upper focused and 2 lower. We will also have split arm/leg emphasis days and double arm/leg emphasis days. The program is broken down into 4 weeks. This is for intermediate weight lifters. Week 1&2 - General Preparatory Phase The first week's the focus is on INTENTION. Follow your tempos very closely. DO NOT cut your pauses short. Week 2 focuses on ECCENTRIC LOADING. The eccentric portion of your lift is also called the "negative". This is the portion of the lift that the targeted muscles are being lengthened. Exaggerating the eccentric will stimulate more muscle fibers to contribute to the concentric portion. Week 3&4 - Intensification Time to change up our exercise selection! Week 3, we will add rep volume. Tempos will get faster, but still under control, and reps will increase. If you were true to your tempos the first 2 weeks, then muscle fibers should activate quickly and you will be able to increase weight each set. Follow your rest times to maximize growth hormone response. Week 4 is the week we put it all together. We will activate muscle fibers early in the workout and then apply them with HEAVY loads. Volume is still high, but your threshold is higher too. Load maximum fibers with maximum weight for maximum GROWTH.

This program is designed to increase muscle mass and strength specific to football linemen. We will work on progressively increasing time under tension throughout the program. This stimulates muscle fiber recruitment which will result in maximum muscle growth (hypertrophy). At 4 days per week, 2 upper focused and 2 lower. We will also have single arm/leg emphasis days and double arm/leg emphasis days. The program is broken down into 4 weeks. This is for advanced weight lifters. Week 1 - General Preparatory Phase This week the focus is on INTENTION. Follow your tempos very closely. DO NOT cut your pauses short. Week 2 - Intensification 1 This week's focus is on ECCENTRIC LOADING. The eccentric portion of your lift is also called the "negative". This is the portion of the lift that the targeted muscles are being lengthened. Exaggerating the eccentric will stimulate more muscle fibers to contribute to the concentric portion. Week 3 - Intensification 2 This week we will add rep volume. Tempos will get faster, but still under control, and reps will increase. If you were true to your tempos the first 2 weeks, then fibers should activate quickly and you should be able to increase weight each set. Follow your rest times to maximize growth hormone response. Week 4 - Intensification 3 This is the week we put it all together. We will activate muscle fibers early in the workout and then apply them with HEAVY loads. Volume is still high, but your threshold is higher too. Load maximum fibers with maximum weight for maximum GROWTH.

This program is designed to increase muscle mass and strength specific to football skill positions. We will work on progressively increasing time under tension throughout the program. This stimulates muscle fiber recruitment which will result in maximum muscle growth (hypertrophy). At 4 days per week, 2 upper focused and 2 lower. We will also have split arm/leg emphasis days and double arm/leg emphasis days. The program is broken down into 4 weeks. This is for advanced weight lifters. Week 1 - General Preparatory Phase This week the focus is on INTENTION. Follow your tempos very closely. DO NOT cut your pauses short. Week 2 - Intensification 1 This week's focus is on ECCENTRIC LOADING. The eccentric portion of your lift is also called the "negative". This is the portion of the lift that the targeted muscles are being lengthened. Exaggerating the eccentric will stimulate more muscle fibers to contribute to the concentric portion. Week 3 - Intensification 2 This week we will add rep volume. Tempos will get faster, but still under control, and reps will increase. If you were true to your tempos the first 2 weeks, then muscle fibers should activate quickly and you will be able to increase weight each set. Follow your rest times to maximize growth hormone response. Week 4 - Intensification 3 This is the week we put it all together. We will activate muscle fibers early in the workout and then apply them with HEAVY loads. Volume is still high, but your threshold is higher too. Load maximum fibers with maximum weight for maximum GROWTH.

Get 1 on 1 attention and programming from Head Movement Coach and Director of Women's Health, Kori Corrao. Every program and session is catered to the clients needs, goals, availability, and training history.

Add Live video sessions with your coach!

Get 1 on 1 attention and programming from CK Owner/President, Spencer Corrao. Every program and session is catered to the clients needs, goals, availability, and training history.