PACE PT specializes in physical therapy, personal training, postpartum recovery, and holistic wellness. We focus on injury prevention in addition to strength and endurance training in order to help our clients achieve their highest quality of living and prevent disease! All of our trainers are Doctors of Physical Therapy and will customize your unique workouts, which you can access online or through your smartphone.

Core Products

  • 1. Low Back Health: 1 Month

    This program is designed to take you through 4 weeks of guided workouts to get rid of low back pain by improving mobility and increasing strength of the thoracic and lumbar spine, hips, legs, and core. This program is for the fairly active individual, beginner to intermediate levels, who has not dealt with back pain longer than 3 months. It is a great compliment for core strength if you're already doing another workout program or are regularly exercising as it can be easily combined with other workout routines. You do not need gym access for this program as modification options are available. You will need resistance bands and some weights, and it is recommended to have a stability ball although alternative options are also present if you do not have one. This program is more advanced than the program for chronic low back pain but still focuses on building a solid core foundation in weeks 1-2. The program offers 5 workouts per week ranging from 30-60 minutes depending on rest breaks and your general condition. Each month that you have the program, you have direct messaging access to me to ask any questions, receive additional guidance, and receive any modification information should you need it. Once you've completed your program, you will lose access to the training app and your workouts if you do not purchase another program or sign up for individual training. If you'd like to extend your program, please notify me via chat messaging at least 5 days before product expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course unless you've received an online consultation with Dr. Warnecke.

    3999
    per month
  • 2. Chronic Low Back Pain Rehab: 2 Months

    This program is designed to take you through 8 weeks of guided workouts to get rid of chronic low back pain by improving mobility and increasing strength of your core and lower body. It's ideal for less active individuals, those who don't have prior exercise experience, and those who have dealt with back pain longer than 3 months who are trying to improve functional activity tolerance and improve their lifestyle. You do not need gym access for this program as modification options are available. You will need resistance bands and some weights, and it is recommended to have a stability ball although alternative options are also present if you do not have one. The program offers 4 workouts per week ranging from 30-60 minutes depending on rest breaks and your general condition. Weeks 1-4 of this program focuses on building a strong foundation with appropriate activation of all muscles and improving mobility for the low back and hips. Weeks 4-8 progress into greater strength and balance training in addition to single leg exercises. Each month that you have the program, you have direct messaging access to me to ask any questions, receive additional guidance, and receive any modification information should you need it. Once you've completed your program, you will lose access to the training app and your workouts if you do not purchase another program or sign up for individual training. If you'd like to extend your program, please notify me via chat messaging at least 5 days before product expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course unless you've received an online consultation with Dr. Warnecke.

    6999
    one time
  • 3. Solid Shoulder Stability & Strength: 6 Weeks

    This program is designed to take you through 6 weeks of guided workouts to improve dynamic shoulder strength (stability) and mobility to help impingement-like pain or prevent future injuries. This program focuses on improving scapular strength throughout a full range of motion to assist with chest and shoulder pressing motions in addition to back strength. It's ideal for those with weakness, hypermobility, scapular winging, intermittent pain, or difficulty feeling strong throughout upper body workouts. The program offers 5 workouts per week ranging from 30-60 minutes depending on rest breaks and your general condition. You do not need gym access as all exercises can be adapted to use weights around the home (if you don't have actual weights, think gallon of water, laundry detergent bottle, purse, etc). You will need bands (circle and long bands are both useful) and either a foam roller or stability ball. It is recommended to have both the roller and ball, but modifications are given if you do not. Weeks 1-3 of this program focuses on building a strong foundation with appropriate activation of all muscles and improving mobility for the thoracic spine and shoulders. Weeks 4-6 progress into greater strength and stability challenge to assist with pain free function with lifting. The purpose of this program is to provide improvement in dynamic scapular strength to assist with all upper body workouts. It provides a good foundation for you if you choose to continue working on upper body workouts from a strength and hypertrophy standpoint. If you'd like future guidance, you are welcome to reach out to me and we can progress you to an individualized program based off your goals. For the 6 weeks of the program, you have direct messaging access to me to ask any questions, receive additional guidance, and receive any modification information should you need it. Once you've completed your program, you will lose access to the training app and your workouts if you do not purchase another program or sign up for individual training. If you'd like to extend your program, please notify me via chat messaging at least 5 days before product expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course unless you've received an online consultation with Dr. Warnecke.

    5999
    one time
  • 4. Neck Pain Relief: 1 Month

    This 4 week program is designed to reduce neck pain and improve overall strength and mobility of your neck, thoracic spine, and shoulders. It's a great starter program if you're having trouble adjusting to a desk job, working from home, pain with reading, or extended hours on a laptop/computer. It also lays a good foundation for advancing to other forms of exercising and preventing shoulder or back pain. The program offers 5 workouts per week ranging from 25-45 minutes depending on rest breaks and your general condition. You do not need gym access. You will need some bands (circle and long bands recommended) in addition to a foam roller. Each month that you have the program, you have direct messaging access to me to ask any questions, receive additional guidance, and receive any modification information should you need it. Once you've completed your program, you will lose access to the training app and your workouts if you do not purchase another program or sign up for individual training. If you'd like to extend your program, please notify me via chat messaging at least 5 days before product expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course unless you've received an online consultation with Dr. Warnecke.

    3999
    per month
  • 5. Sciatica Rehab: 2 Months

    This program is designed to take you through 8 weeks of guided workouts to get rid of sciatica pain by improving mobility and increasing strength of your back, core and lower body. You do not need gym access for this program as modification options are available. You will need resistance bands and some weights, and it is recommended to have a stability ball although alternative options are also present if you do not have one. The program offers 4 workouts per week ranging from 30-60 minutes depending on rest breaks and your general condition. Weeks 1-4 of this program focuses on building a strong foundation with appropriate activation of all muscles and improving mobility for the sciatic nerve, low back and hips. Weeks 4-8 progress into greater strength and balance training in addition to single leg exercises. Each month that you have the program, you have direct messaging access to me to ask any questions, receive additional guidance, and receive any modification information should you need it. Once you've completed your program, you will lose access to the training app and your workouts if you do not purchase another program or sign up for individual training. If you'd like to extend your program, please notify me via chat messaging at least 5 days before product expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course unless you've received an online consultation with Dr. Warnecke.

    6999
    one time
  • 6. At Home Body Weight Workout

    This 4-week home body weight program gives 4 workouts each week. It focuses on full body strengthening for 2 workouts/week, an interval cardio workout to get your heart rate up, and an active recovery workout focused on stretching and mobility. The workouts last between 20-50 minutes and can be adjusted to fit your schedule. Each workout provides options for you to increase/decrease the challenge based off your current fitness level and goals. You do not need gym access or exercise equipment, but if you have some, you can incorporate weights and bands into the workout. If you cannot do any exercise for a particular reason, please let me know via chat and I can swap out the exercise with something more appropriate for you. Once you purchase this program, you will have immediate access to the first week of workouts. After you complete month 1, it will automatically renew so that you can continue to progress the challenge of each workout. If you do not want to renew your membership, please let me know via chat message at least 5 days before your next billing cycle. Each month that you have the program, you have direct messaging access to me to ask any questions, receive additional guidance, and receive any modification information should you need it. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course unless you've received an online consultation with Dr. Warnecke.

    3999
    per month
  • 7. At Home Resistance Band Workout: 2 Months

    This program offers 8 weeks of workouts utilizing resistance bands and your body weight. You get a full body, core, lower body, and upper body day and each week progresses the workout challenge with a completely new round of workouts at month 2. Each workout also provides active mobility and stretching exercises to prepare you for each workout and help with recovery. The workouts last between 30-50 minutes and can be adjusted to fit your schedule. Long and circle bands are both used in this program. If you don't have circle bands, you can modify by tying the longer bands. Pull up assist, tube, and latex bands will all work but I recommend having a combination of a few styles for variety. Each workout provides options for you to increase/decrease the challenge based off your current fitness level and goals. If you cannot do any exercise for a particular reason, please let me know via chat and I can swap out the exercise with something more appropriate for you. Once you purchase this program, you will have immediate access to the first week of workouts. Each month that you have the program, you have direct messaging access to me to ask any questions, receive additional guidance, and receive any modification information should you need it. Once you've completed your program, you will lose access to the training app and your workouts if you do not purchase another program or sign up for individual training. If you'd like to extend your program, please notify me via chat messaging at least 5 days before product expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course unless you've received an online consultation with Dr. Warnecke.

    6999
    one time

Add-ons

  • Running Assessment & Coaching Session

    This service includes a video visit, a running assessment with instructions on technique, and a corrective exercise program that can be used to help with overall training. This can be for any level of runner and for those both with or without current pain. Once purchased, instructions will be sent on how to record yourself running. You will send your video in to me for review and then we will schedule an online video session to go through form and exercises. This special *Add-on* price is only good if you're currently working with me through a program or private training. *Regular price $195

    9700
    one time
  • Video Coaching Session

    This 60-minute session is available for anyone who wants more structured guidance. It can be used to assist a program you're already doing, a certain skill you want to learn, or a technique you want to master. This special *Add-on* price is only good if you're currently working with me through a program or private training. *Regular price $150/hr

    7499
    one time