Do you have more than one injury or body part you want to work on? Are you having trouble deciding which of our programs to try first? Then this option is the best fit for you because it’s the “choose your own adventure” package! With this option, you are able to run 2 MAIN programs + 1 ADD-ON program at the same time. This lets YOU craft the best plan for YOU and is perfect if you have multiple nagging issues and also want to improve your flexibility, strength, and/or get some sport-specific training. You can: - You may request 1 program change during each phase (4 weeks) of a program before switching (more time with the programmed exercises allows for better adaptation). - Run 2-3 programs simultaneously. With this option you are able to run 2 MAIN programs + 1 ADD-ON program at the same time. ADD ON programs include the mobility fix, the prehab fix, the core fix and the pelvic floor fix. All others are considered Main programs. We did the math and if you were to try all of our programs you'd be busy for over 6 years!! Sign up today to build a stronger, more mobile, and more resilient version of yourself - from head to toe! IMPORTANT: Once you’ve made the purchase and downloaded the app, YOU MUST send a message to Amanda in the app (or you can email her: [email protected]) and she will help set up whatever you need! Please be patient if you purchase after business hours or on the weekend - we have to manually add the programs you want. We promise it’s worth the wait! **This is a subscription-based program that auto-renews. We require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible if an injury occurs. This program is non-refundable.

Do you have more than one injury or body part you want to work on? Are you having trouble deciding which of our programs to try first? Then this option is the best fit for you because it’s the “choose your own adventure” package! With this option, you are able to run 2 MAIN programs + 1 ADD-ON program at the same time. This lets YOU craft the best plan for YOU and is perfect if you have multiple nagging issues and also want to improve your flexibility, strength, and/or get some sport-specific training. You can: - You may request 1 program change per phase (4 weeks) as we recommend completing an entire phase (4 weeks) of a program before switching (more time with the programmed exercises allows for better adaptation). - Run 2-3 programs simultaneously. With this option you are able to run 2 MAIN programs + 1 ADD-ON program at the same time. ADD ON programs include the mobility fix, the prehab fix, the core fix and the pelvic floor fix. All others are considered Main programs. We did the math and if you were to try all of our programs you'd be busy for over 6 years!! Sign up today to build a stronger, more mobile, and more resilient version of yourself - from head to toe! IMPORTANT: Once you’ve made the purchase and downloaded the app, YOU MUST send a message to Amanda in the app (or you can email her: [email protected]) and she will help set up whatever you need! Please be patient if you purchase after business hours or on the weekend - we have to manually add the programs you want. We promise it’s worth the wait! **This is a subscription-based program that auto-renews. We require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible if an injury occurs. This program is non-refundable.

The original Strong Like Stacie (SLS) is the hardest of the 3 SLS programs in terms of the volume per muscle group. It includes 4 body-part-specific days/week of PowerBuilding type exercises, which incorporates elements of Powerlifting, Bodybuilding, and Rehab (mobility, strength, and stability) exercises all into one neat undulating program to help you maximize your strength and prevent injuries. 💥 Please note that each of the 3 SLS programs is a little different and there is no "right" or "wrong" order to complete them. Based on feedback, if you want to do them from easiest to hardest the order is SLS 3, then 2, and finally, the original, SLS. At the end of the day, a good program is a good program, so the order completion doesn't really matter. Pick your favorite type of workout split to get started or go with SSLS which includes all 3 (and saves you $120!) 💥 This is a 16-week long program with 4 separate blocks of training, each with its own focus. It's an undulating program, meaning that the volume (reps & sets) will be constantly changing throughout the course of each 4-week block. Each workout will take about 60-75 minutes to complete from start to finish. Week 8 of the program is a built-in deload week. Each session begins with a couple of mobility exercises to get your joints loose and help you warm up. The first circuit includes some additional exercises which some might call "pre-fatigue" exercises to get you ready for the main lift of the day and provide for super-compensation. Day 1 is Squat Day Day 2 is Bench Day Day 3 is Deadlift Day Day 4 is Shoulder Press Day After the main lift, there are some additional exercises to supplement the workout as well as some "rehab" type of exercises to support the strength you’re building and keep you healthy and resilient too! This program is made for those who have access to a gym OR for those who have some home gym basics. It is also for all levels - from beginners who have never used a barbell to the most advanced lifter. Equipment needed: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball -powerband or long theraband and miniband (looped band) - sliders (a towel on tile floors or paper plates on a carpet work too) - step (or books or weight plates to elevate heels) Who's ready to get Strong Like Stacie??? *This is a subscription-based program that auto-renews every 4 weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. *Non-Refundable

If you liked SLS, you will LOVE SLS 2.0 - the intermediate program. This version of the Strong Like Stacie has all the goodies from the first original - mobility, strength, stability, unilateral, and rehab/prehab components you know and love. The biggest change is how we’re doubling down on the muscle groups worked by adding both a push and pull element to every session. 💥 Please note that each of the 3 SLS programs is a little different and there is no "right" or "wrong" order to complete them. Based on feedback, if you want to do them from easiest to hardest the order is SLS 3, then 2, and finally, the original, SLS. At the end of the day, a good program is a good program, so order does not really matter. Pick your favorite type of workout split to get started or go with SSLS which includes all 3 and saves you $120! 💥 Like SLS, this is a 16-week long program with 4 workouts per week. This program also undulates, meaning that the volume of work (reps & sets) will be constantly changing throughout the course of each 4-week block. This design allows for maximum recovery so you’re always ready to tackle the next one! Each workout will take about 60-75 minutes to complete from start to finish. Week 8 is, again, the built-in deload week. Every session begins with a couple of mobility exercises to get your joints loose and help you warm up. The first circuit includes some additional exercises which some might call "pre-fatigue" exercises to prime you for the main lift and encourage super-compensation. Day 1 is Lower Body Day Day 2 is Upper Body Day Day 3 is Lower Body Day Day 4 is Upper Body Day After the main lift, there are additional exercises to supplement the workout as well as some "rehab" type of exercises to support the strength you’re building and keep your body healthy and resilient too! This program is made for those who have access to a gym OR for those who have some home gym basics. It is also for all levels - from beginners who have never used a barbell to the most advanced lifter. Equipment needed: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball - powerband or long therabands and minibands (looped bands) - sliders (a towel on tile floors or paper plates on carpet work too) - step (or books or weight plates to elevate heels) - leg extension and hamstring curl machine recommended but not required (modifications included if you don't have these) Hope you’re ready to level up with me! Let’s do this!!! *This is a subscription-based program that auto-renews every 4 weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

Strong Like Stacie (SLS) 3.0 is a full-body lifting program that utilizes the push/pull method of training which means this is a perfect program to build foundational strength and work capacity! It neatly incorporates the elements of mobility work, weight training, and (p)rehab exercises in one program to help you maximize your joint mobility and strength, and prevent injuries. The exercise selection and full-body programming make SLS 3.0 the “easiest” of the 3 SLS programs. But don’t be fooled - this program can be made plenty challenging depending on the weights you choose! This makes it an excellent program for beginners as well as advanced lifters like me! 💥 Please note that each of the 3 SLS programs is a little different and there is no "right" or "wrong" order to complete them. Based on feedback, if you want to do them from easiest to hardest the order is SLS 3, then 2, and finally, the original, SLS. At the end of the day, a good program is a good program, so order does not really matter. Pick your favorite type of workout split to get started or go with SSLS which includes all 3 and saves you $120! 💥 This is an undulating program, meaning that the volume of work (reps and sets) will constantly change during each of the 4 phases, but the exercises programmed on each training day of each phase will remain the same. This design builds confidence, strength adaptation, tissue tolerance, and work capacity! There are 16 weeks in this program which are broken into 4 separate training phases each of which is 4 weeks in duration. There are 4 training days per week and each workout will take about an hour to complete. Each session begins with warm-up mobility exercises to work on your joint health. The first exercise circuit includes some (p)rehab, core, and pre-activation exercises to get you prepped for the 2 main supersets to follow. Here’s what each of the 4 training days looks like: Day 1 is Upper Pull and Lower Push Day 2 is Upper Push and Lower Pull Day 3 is Lower Push and Upper Pull Day 4 is Lower Pull and Upper Push The main supersets are made up of the following exercises: UPPER PUSH = shoulder and bench press variations and other exercises using the anterior chain muscles of the upper body UPPER PULL = rowing and pull-up variations and other exercises using the posterior chain muscles of the upper body LOWER PUSH = squat variations, calf raises, and other exercises using the anterior chain muscles of the lower body LOWER PULL = deadlift variations, hamstring curls, and other exercises using the posterior chain muscles of the lower body This program requires the following equipment: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball - powerbands (or long therabands) and minibands - sliders (you can use a towel on tile floors or paper plates on carpet) - steps (books, plates, etc.) *This is a subscription-based program that auto-renews every four weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

Super Strong Like Stacie (SSLS) combines all three of the Strong Like Stacie (SLS) programs into what is basically a single year-long training plan for all the gains (and $120 savings over purchasing each program individually)!! It’s 100% comprehensive, incorporating mobility work, strength training, and (p)rehab exercises. I always test these programs on myself first… and I can’t think of a better way to help you maximize your joint mobility and strength, and prevent injuries!! You begin with the 16-week SLS 3.0 program which is a full-body push/pull style training plan to build a solid base of strength and muscle endurance. The 16-week SLS 2.0 program comes next. It’s an upper body/lower body split program focused on increasing maximal strength. The final phase is the original SLS program (also 16 weeks long) which is a body-part-specific program focused on increasing strength and power. This is an undulating program, meaning that the volume of work (reps and sets) will constantly change during each of the 4 phases, but the exercises programmed on each training day of each phase will remain the same. This design builds confidence, strength adaptation, tissue tolerance, and work capacity! Deloads are scheduled every 8 weeks to allow for adequate recovery. There is also an optional max-out day at the very end if you want to test your bench press, shoulder press, deadlift, and back squat to see how strong you’ve gotten. If you follow the plan I know you’ll see improvement! There are 4 training days programmed each week and each session should take an hour or so to complete. Each session begins with warm-up mobility exercises to work on your joint health. Then the first exercise circuit includes some (p)rehab, core, and pre-activation exercises to get you prepped for the 2 main supersets to follow. Here’s the design progression of each training day supersets as you move through each 16-week phase: SLS 3 ➡️ SLS 2 ➡️ SLS Day 1: Upper Pull / Lower Push ➡️ Lower Body Day ➡️ Squat Day Day 2: Upper Push / Lower Pull ➡️ Upper Body Day ➡️ Bench Day Day 3: Lower Push / Upper Pull ➡️ Lower Body Day ➡️ Deadlift Day Day 4: Lower Pull / Upper Push ➡️ Upper Body Day ➡️ Shoulder Press Day This program requires the following equipment: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball - powerbands (or long therabands) and minibands - sliders (you can use a towel on tile floors or paper plates on carpet) - steps (or books, plates, etc.) *This is a subscription-based program that auto-renews every 4 weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

The Weightlifter Fix is a strength-driven, performance-focused training program that is a 16-week long program with 4 workouts per week. It is built for all levels of lifters and will help you to lift heavier, move better, and train with confidence. Designed by physical therapist and performance specialist, this program blends mobility, technique, and targeted strength work to support strong, efficient, and resilient lifting patterns. Whether you’re building foundational strength or pushing for new PRs, The Weightlifter Fix gives you the structure and guidance you need to elevate your training safely and effectively. With expertly designed sessions that improve movement quality, reinforce proper mechanics, and address the most common weak points in weightlifting, this program helps you feel stronger, more stable, and more powerful under the bar. Perfect for anyone wanting to optimize performance, enhance longevity, and train like an athlete. Each session begins with a couple of mobility exercises to get your joints loose and help you warm up. The first circuit includes some additional exercises which some might call "pre-fatigue" exercises to get you ready for the main lift of the day and provide for super-compensation. After the main lift, there are some additional exercises to supplement the workout as well as some "rehab" type of exercises to support the strength you’re building and keep you healthy and resilient too! This program is made for those who have access to a gym OR for those who have some home gym basics. It is also for all levels - from beginners who have never used a barbell to the most advanced lifter. Equipment needed: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball -powerband or long theraband and miniband (looped band) - sliders (a towel on tile floors or paper plates on a carpet work too) - step (or books or weight plates to elevate heels) *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. *Non-Refundable

This is our PIF option for our NEW minimum effective dosage program for strength & longevity! With THIS option you can choose the 3x/week OR the 4x/week program as both will be in your account and both will generally take between 30-40 mins to complete. This is perfect for those busy individuals that don't have a ton of time to train, but want to make the most out of the time they have!! Each day is a full body day and will begin with mobility work and will include 2 main supersets of strengthening exercises to make sure we are maximizing time and minimizing injury risk. There will be a lot of compound movements and as always, this program will include lots of movements in all planes of motion and a solid amount of accessory work which focuses on all of the most common injuries I see in the clinic! You will need a basic gym or garage gym set up for this program, but there are modifications included if you don’t have access to machines! (& you can always send us an email at [email protected] and we would be happy to share some additional variations with you if needed!). BASIC EQUIPMENT NEEDED FOR QUICK FIX: -Sliders (towels work on a tile floor and paper plates work on carpet!) -Powerband or long theraband -Miniband (looped band) -Kettlebells or Dumbbells -Physio/Stability ball -Barbell, weight plates, squat rack, and flat bench -Pull up bar -Leg Press Machine recommended but not required -Leg Extension Machine recommended but not required - an alternate version with bands is included -Lat Pulldown Machine recommended but not required - an alternate version with bands is included -Steps (or books or weight plates to elevate heels and/or step up onto) -Plyo box or flat bench -Cable Machine *or you can use powerbands -PVC Pipe or broomstick *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

If anyone knows what it takes to recover from an Achilles injury, it's me! After rupturing my Achilles, re-rupturing it several months later, and then getting Achilles tendinopathy on my other side during my healing process, I have learned all the tricks to load this incredible tendon and get it to adapt to improve the tissue strength and capacity!! The Achilles Fix is 16 weeks long with workouts programmed for 3 days each week. It should take about 30-40 minutes to complete each workout. The combination of your hard work and my tips over 4 months will result in increased load adaptation and capacity of the tendon. You'll get stronger and feel more confident by the end! This program is appropriate if you're at least 16 weeks post-Achilles rupture. The initial phase includes A LOT of strengthening and stability exercises. Then it progresses to movements with heavier loads. Finally, it incorporates plyometrics to put the spring back in your step! But this program isn't just for Achilles ruptures and tears! It is also designed for Achilles tendinopathy, Haglund's deformity, post-tib tendinopathy, plantar fasciitis, calf strains, ankle sprains...and more! And if you've had any Achilles problems in the past, it is perfect as an injury prevention/reduction program! Equipment needed: Dumbbells/Kettlebells Squat Rack/Barbell Pull-Up Bar Flat Bench/Step/Plyo Boxes Knee Extension Machine Leg Press Machine Minibands/Circular Bands Long Resistance/Powerbands *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

Are you struggling with neck pain? Do you experience frequent headaches, migraines, or jaw pain? Did you sleep wrong and wake up with a major kink that won’t let go? Is your work from home set-up less than optimal for hours of Zoom meetings? No matter the source of your neck stiffness or weakness, this program can provide you with relief and help to improve your posture. This 12-week program is designed with 3 workouts each week. Each workout will take about 30 minutes to complete. The exercises change after 4 weeks to regularly progress your neck strength and mobility over time. EQUIPMENT NEEDED: Theraband (the kind you get at a Physio or on Amazon) Miniband (small looped band) Dumbbell or Kettlebell Towel *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Who wants to get more mobile in LESS than 10 minutes per day? This program is designed to help increase full-body mobility. Whether you sit at a desk all day for work, are a competitive athlete, or anything in between, your body will thank you for doing these movements regularly! This program has been completely revamped and is now in a guided follow-along format. I do the program with you and cue you through each move so you know exactly what to do and what you should be feeling and focusing on! Every week there are 4 separate mobility days: Hip Mobility Shoulder Mobility Spine Mobility Full Body Mobility You will do each day twice in each month - Weeks 1 and 3 are the same and Weeks 2 and 4 are the same. This is because it will take more than one repetition through a mobility program to begin feeling the benefits and create adaptations and improvements in your joint mobility. It is recommended that you do each day at least once each week, but if you have more time, feel free to complete any of these mobility days as often as you want throughout the week and month! The program also includes a helpful calendar feature to keep you accountable. You set the days you want to do the mobility work and the program will send you reminders! EQUIPMENT NEEDED: Floor Space Wall Space NO refunds. Please send an in-app message or an email to: [email protected] for assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. *This program is non-refundable.

If you want to strengthen your core, develop your abs, and don't have a lot of time or equipment, then this NEW core program is for you! The focus here is on a "cardio core" burn for weight loss and aesthetics and for use as a supplement to your existing workout routine. It's a great addition as a quick finisher or a good way to get yourself moving in the morning! This program contains 25 separate workouts which only take about 10 minutes to complete each day. It targets the entire core (front, sides, and back). It also includes exercises to get your heart rate up which will help burn more calories so you can see those abs even quicker! There is no equipment needed. The exercises are all bodyweight movements! There are videos demonstrating every exercise, including ways to scale each exercise, so this program is appropriate for all fitness levels! Workouts are set for MWF normally, but you can move them around to fit your life and your schedule!!! *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

This program is focused on building strength, stability and mobility in your shoulders, thoracic spine, upper back and traps. If you have any of the following diagnoses, this program will help you: Rotator cuff injury, partial labral tear, bursitis, shoulder impingement, scapular dyskinesis (winging), Upper Cross Syndrome, multidirectional instability, dislocation, limited shoulder or thoracic mobility, shoulder and neck pain, postural issues, and even someone with a frozen / thawed shoulder. It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete Rotator cuff tear. There are 3 days of workouts programmed each week. The exercises will take about 30-45 mins to complete and each day starts with mobility exercises and then moves into strengthening and stability work. The exercises will change every 4 weeks throughout the duration of the program. Each new phase builds upon the mobility, strength & stability work from the previous month(s). EQUIPMENT NEEDED: Foam Roller Minibands Dumbbell (DB) or Kettlebell (KB) Weight Plate (or KB for Overhead Carry and Waiter Walks) Long Resistance Band or Power-band or Cable machine Incline Bench (*but you can also stand and bend forward if you don't have this*) **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

The focus of this program is to help those with low back pain (with or without radiculopathy/sciatica) and is also ideal for those without pain looking to strengthen and stabilize the core and hips and increase mobility in the spine and hips. If you have any of the following, this program will help you: lumbar radiculopathy, disc herniation or bulging, degenerative disc disease, sciatica, scoliosis, anterior pelvic tilt, postural issues, and uncharacterized or non-specific low back pain! It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete tear. There are 3 days of training provided for every week for a total of 12 weeks of programming. Within that, there are 3 training blocks, so the exercises change every 4 weeks for the duration of the program. It will take about 45-60 minutes to complete each workout. Each day the workout starts with mobility work and then moves into strengthening exercises. EQUIPMENT NEEDED: Kettlebell (KB) or Dumbbell (DB) Mini-band Siders (or towels work on wood/tile floors) Bench or Chair Step or Book (to elevate foot) Power-band or Resistance Band *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Do you have knee pain? Do either of your knees feel unstable? Did you have knee surgery and don’t feel like you’ve fully recovered? Regardless of the issue, If you’re longing for stronger, pain-free knees this program is for you. This program may help you avoid surgery if you’ve been diagnosed with any partial tendon, meniscus, patella or quad tears and strains. It can be used for prehab before a knee surgery or for rehab after surgery, once you have regained full range of motion. The program can also help with both growing pains and degenerative diagnoses. This is a 12-week program designed using linear periodization which focuses on building foundational strength in the quads, hips, and hamstrings. There are 3 workouts per week, each of which only takes about 30-minutes to complete, so you can fit this program in with any other fitness regimen you have. The exercises change every 4 weeks, to keep things fresh and gradually increase the volume and intensity. EQUIPMENT NEEDED: Barbell/Squat Rack Dumbbell or Kettlebell Bench or Steps Minibands (small looped bands) Powerband or Hip Circle (also known as a booty band) Floor Sliders (towels work on a tile floor and paper plates work on carpet!) Physio Ball (also known as a stability ball) Leg Extension Machine recommended but not required - an alternate version with bands is included *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Do you have hip pain...IT Band issues, trochanteric bursitis, been diagnosed with a labral tear or FAI? If you answered yes, you may need the hip fix! This program has the minimum effective dosage needed to make a change and allow for adaptations. That's why it was created for 3 days a week and only takes 30 minutes per workout! It's a 12-week 3-phase program. Exercises stay the same for the first 4 weeks, then change the next 4 weeks and continue to change and progress the last 4 weeks. Equipment Needed: DB's or KB's Sliders or towels to use on carpet Powerbands or therabands Step or workout bench Minibands or booty bands Stability Ball or Back Extension Machine if you have it *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

This program is for those who are experiencing elbow/wrist/hand pain. It can help treat conditions like golfer's elbow, tennis elbow, Carpal Tunnel Syndrome, decreased elbow mobility/strength following a healed fracture, and more. You will build strength, stability, and mobility in the elbow, wrist, hand, shoulders, and upper back so you can complete functional activities with ease and get back to enjoying your sports and hobbies! This is a 3-day a week, 3-month long program. Each day will take you about 30-40 minutes to complete. We start each session with mobility and then move into the strengthening portion of the workout. The exercises will change every 4 weeks for 12 weeks total and build upon the mobility and strength work from the previous months. EQUIPMENT NEEDED: - Dumbbell - Kettlebell - Minibands - Long Resistance Band, Power Band, or Access to Cable Machine - Weight Plate (substitute a Dumbbell or Kettlebell if needed) - Incline Bench - Towel - PVC (or an item like a broom, golf club, stick, or hammer) - Stability Ball, Bench, Stable surface *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

As small as they may be, our feet, toes, and ankles are arguably some of the most important structural parts of the body. Why? They are our foundation and connection to the earth as we move through space. You wouldn’t want to build a house on a weak foundation, so that’s why this program is designed to focus on strengthening all the foot intrinsics as well as the ankles. It also incorporates mobility work which will enhance your balance, support your arches, and improve your gait. This program works well for ongoing injury prevention and can also be used as a rehab program for many of the common foot and ankle injuries - like sprains, achilles tendinopathy, and plantar fasciitis. You will benefit from this program whether you’re regularly hitting the pavement or trails for distance, are on your feet all day at work, enjoy hiking, or are looking to increase your daily step count. The program is 12 weeks long with 3 workout days each week. The workouts will take about 30-minutes to complete. The exercises change every 4 weeks to keep things fresh and gradually increase your ability over time. EQUIPMENT NEEDED: Miniband Powerband, Resistance Band, or Cables Dumbbell or Kettlebell Box, Bench or Step Towel *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program is designed for those looking for an overall mobility and strength program who are NOT working out in a gym setting. There are still a few pieces of equipment required as noted below. It is appropriate for all fitness levels, as modifications are provided for many of the movements. There are 3 training blocks included, meaning that the exercises that make up the workouts will change every 4 weeks. Each workout begins with a mobility complex to improve your joint health and serve as an active warm-up for the workout of the day. This is followed by two main strength supersets and ends with optional core work. Everyday includes a full-body workout!!!!! Each training session will take about 60 minutes to complete. MINIMAL EQUIPMENT NEEDED: Stability Ball (aka Physio Ball) Pair of dumbbells Kettlebell (KB) or Dumbbells (DB) Lighter resistance mini-band Heavier resistance booty band/hip circle band No refunds. If any questions, please send an in-app message or an email to: [email protected] for assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program is a solid mobility and strength program designed to be performed by any fitness level (modifications are included for many exercises) in a gym setting. There are 3 training blocks included, meaning that the exercises that make up the workouts will change every 4 weeks. Each workout begins with a mobility complex to improve your joint health and serve as an active warm-up for the rest of the movements programmed that day. This is followed by two main strength supersets and ends with optional core work. Days 1 & 3 are programmed as upper body pull and lower body push days. Days 2 & 4 are programmed as upper body push and lower body pull days. Each training session will take about 60-90 minutes to complete. There's no need to stress about skipping the core complex at the end. All the workouts have core work built into the main exercises. This segment is bonus work if you have the extra time and interest! GYM EQUIPMENT NEEDED: Barbell Lat Machine Dumbbells (DB) Kettlebells (KB) Incline Bench Medicine Ball Bands Weight Plates PVC Pipe Trap Bar Stability Ball (aka Physio Ball) Sliders Cable Machine Plyo Boxes No refunds. Please send an in-app message or an email to: [email protected] for assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program is designed for those looking for an overall mobility and strength program without requiring any workout equipment. It can be done anywhere, anytime! There are 3 training blocks included, meaning that the exercises that make up the workouts will change every 4 weeks. Each workout begins with a mobility complex to improve your joint health and serve as an active warm-up. This is followed by two main strength supersets and ends with an optional core work. Days 1 & 3 are primarily upper body pull and lower body push days. Days 2 & 4 are primarily upper body push and lower body pull days. Each training session will take about an hour or so to complete. There's no need to stress about skipping the core complex at the end. All the workouts have core work built into the main movements. This segment is bonus work if you have the extra time and interest! No refunds. Please send an in-app message or an email to: [email protected] for assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Have you been dying to get your first pull-up?? You need to build your upper body strength - specifically strong biceps, forearms (grip), rhomboids, mid traps, rotator cuff, etc. You also need some solid scapular control and good overall body awareness. Sounds like a lot, right?? Well, this program is entirely devoted to just that! It includes all of my favorite exercises to get you strong and make pull-ups a realistic goal! There are 3 workout days programmed each week which will take you between 30-45 mins to complete! Equipment needed: Dumbbells/Kettlebells Pull-up bar Barbell + Squat Rack Cable machine or Resistance/Power bands Minibands/Circular Bands Flat Bench/Step/Plyo Boxes Stability/Physio/Yoga Ball *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

This program includes mobility, strength, and accessory exercises that focus on the areas of the body that are often neglected. It will improve your strength and help prevent injuries! There are 25 separate training days programmed with all different exercises. Each day includes 4 mobility and 5 strengthening/accessory exercises. The workouts should take about 30 minutes to complete, depending on how familiar you are with each exercise. For this program you will need the following items: Sliders (or you can use towels on tile and wood floors) Mini-band or hip circle Dumbbells (DB), Kettlebells (KB) or household objects like water bottles, furniture, etc. Longer resistance bands or Power-bands This is a one-time payment program. You pay once for access to 25 different workouts over 5 months. No refunds. If you need assistance email [email protected] **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program focuses on the glutes - an important part of the posterior chain! It will help improve the overall strength of your glutes and hamstrings, the stability of your hips, and the hypertrophy (growth) of your glutes. As a result, this program is helpful for anyone with any of the following diagnoses: Trochanteric Bursitis, IT Band Syndrome, Piriformis Syndrome, Lower Cross Syndrome, Hip Impingement, partial labral tears, FAI, anterior pelvic tilt, hip arthritis, hip pain and low back pain! It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete tear. There are 4 days of programming provided every week for a total of 16 weeks. Within that, there are 4 training blocks, so the exercises will change every 4 weeks for the duration of the program. The exercises will take about 45-60 minutes to complete each day. This is a GYM-BASED program, unless you have the equipment below at your disposal outside of that. EQUIPMENT NEEDED: Mini-band Power-band Steps Sliders Stability Ball (aka Physio Ball) Bench Dumbbell (DB) or Kettlebell (KB) Barbell Weight Plates Reverse Hyper Machine (or substitute Bench and Stability Ball) Back Extension Machine (or substitute Stability Ball) No refunds. Please send an in-app message or an email to: [email protected] for assistance. **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

Did you just have a baby and want to get into a normal workout routine? I have designed this program to be a safe way to slowly rebuild your strength and regain your confidence as you meet all the other demands of motherhood! There are plenty of modifications and variations so you can give your body what it needs with the time and equipment that you have and get back to feeling like yourself again! These are the exact workouts I did after giving birth. Typically, the recommendation for starting exercise postpartum is between 4-6 weeks. Remember everyone’s birth experience is different (don’t compare yourself to anyone else!) and, as always, check with your healthcare provider to make sure you are ready to begin an exercise program. This program has a total of 4 phases that are each 4 weeks long. Each phase is a progression of the prior one and includes strength and mobility work like all the rest of my programs. I have also included 2 days of pelvic floor workouts for each phase which are optional but helped SO much early on. I also include general recommendations for integrating cardio work along the way as well. PHASE 1 is programmed for 3 strengthening workouts per week (with the additional, optional 2 days of pelvic floor workouts). It’s a lower intensity, full body program that has more emphasis on upper body strength than the lower body. The workouts will take about 30-45 minutes to complete. PHASE 2 advances to 4 workout days per week (with optional pelvic floor work). These full body workouts progress to 45-60 minutes per day. PHASE 3 remains at 4 workout days per week (with optional pelvic floor work) but transitions to an upper body/lower body programming split that gets progressively more challenging. PHASE 4 is the last phase and remains at 4 workout days per week (with optional pelvic floor work) but ramps up in intensity and is more body-part specific (e.g., quads, chest/back, glutes/hammies, and shoulders/arms). We’re moving to heavier weights with lower repos and also incorporating plyometric work. As with all my programs, some basic gym equipment is needed to progressively overload the movements and continue getting stronger. I recommend the following items: - barbell, weight plates, squat rack, an adjustable bench - dumbbells or kettlebells - stability (physio) ball - powerbands (or long therabands) and minibands - sliders (you can use a towel on tile floors or paper plates on carpet) - steps (books, plates, etc.) - small ball (or you can use a pillow) - foam roller *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible if an injury occurs. Program is non-refundable

Want to learn how to do your first handstand? Or maybe you want to get better at handstands and be more comfortable upside down? This program will help you build the strength and master the techniques required to have more confidence in your position and be able to hold your handstands longer! This is an 8-week program designed using linear periodization which focuses not only on handstands but also on building foundational strength in the core, shoulders, and wrists while also increasing your mobility. There are 3 workouts programmed each week which only take about 45-minutes to complete - so you can fit this program in with any other fitness regimen you have! The mobility and strength exercises change every 4 weeks. The handstand-specific movements a programmed on alternate weeks to keep things fresh and allow you to gradually increase the volume and intensity. EQUIPMENT NEEDED: - Floor space - Wall space - Dumbbells or Kettlebells - Weight plate (substitute Dumbbells or Kettlebells if needed) - Bench, Chair or Couch - Miniband *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Are you ready to take your running to the next level? Introducing a 12-week strength training program designed specifically for runners to enhance performance and reduce the risk of injuries. This program focuses on mobility, strength, balance, multi-directional movements, and plyometric exercises to make you a more resilient runner and endurance athlete. The first 4 weeks will establish a foundation of mobility, stability, and strength, while the following 8 weeks will progress to single leg strength and introduce plyometric exercises to help you become faster and stronger on your runs. By incorporating this program into your routine 3 days a week for 30-45 minutes per session, you will see improvements in your running performance and overall fitness. Cross-training is essential for runners to prevent injuries and improve overall strength. This program will not only enhance your running abilities but also help you stay injury-free by targeting key muscle groups often neglected in running alone. Equipment Needed: Dumbbells/Kettlebells Minibands Resistance Band (Power Band or Long Band) Bench or Chair Step (aerobic step, box, stair/step at home) Take the next step in your running journey and join the Runner Fix program today. Remember, investing in your strength and conditioning is just as important as logging those miles. Let's strengthen your body and improve your running performance together! *Disclaimer: The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The program is non-refundable. No refunds. Please send an email to [email protected] if you need assistance.

This is a strength training program designed with gymnasts in mind, but can be used by anyone interested in getting stronger and more stable with a goal of preventing injuries in their entire body. It is a 12-week program with 3 phases. There are 4 workouts each week which should take about 30-minutes to complete. Each day begins with mobility work for the hips, spine, and shoulders, and also includes some extra work on the wrists and ankles. Next there is either an upper body power movement or a lower body power movement depending on the day. That movement is followed by 2 supporting strengthening exercises and then 2 core exercises. Many of these exercises hit multiple muscles giving you more bang for your buck! EQUIPMENT NEEDED: -dumbbells or kettlebells -stability (physio) ball -bench, chair or couch -miniband No refunds. Please send an email to [email protected] if you need assistance. **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Hey Expecting Mama - this program is for YOU!! The goal of the Pregnancy Fix is to keep you strong and healthy and feeling your best throughout your pregnancy. These workouts are tailored to each trimester right up to your due date and is the exact same program I did throughout my pregnancy! The program runs for a total of 34 weeks - starting at 6 weeks pregnant all the way to 40 weeks! The best part? YOU are in total control of what training day you do based on how you feel! Some workouts are full body while others are body-part specific workouts. In the first trimester (pregnancy weeks 6-12), there are 24 strength workouts to choose from. During the second trimester (pregnancy weeks 13-28), there are 48 strength workouts to choose from. Finally, in the third trimester (pregnancy weeks 29-40), there are 28 strength workouts to choose from. The workouts will take about 40-60 minutes to complete, with the longer workouts programmed early on. The sessions are purposely designed to be shorter towards the end of pregnancy when your fatigue really starts to set in! Also included are several short (20 minutes or less) pelvic floor workouts to do in each trimester to make sure your pelvic floor is at its strongest to help prepare you for pregnancy, labor, delivery, and beyond! If you found this program later on in your pregnancy, we will gladly adjust the program start date to correspond to your current trimester - just send us a message! EQUIPMENT NEEDED: - Barbell, Squat Rack, Weight Plates & an Adjustable Bench - Dumbbells or Kettlebells - Stability/Physio/Yoga ball - Powerbands (or long Therabands) and Minibands/Circular bands - Sliders (you can use a towel on tile floors or paper plates on carpet) - Steps (Flat Bench, Plyo Boxes, Plates, Books etc.) *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

Never strength-trained before? Have arthritis or other joint and tissue injuries? Want to work on improving bone density? Looking to maintain or improve your strength as you age? Not sure where to start or who to trust? You've come to the right place! As a doctor of physical therapy and a certified strength and conditioning coach, I know how to get you on the right path to safe and healthy movement! Resistance and mobility training are shown to be key factors in reducing chronic conditions and preserving our quality of life as we get older - so I applaud you for taking this step and am excited to get you started on this journey! This program will get you moving in a safe and low-impact way that will keep you healthy and strong as you age. It is designed as a "progressive overload" program, meaning the goal is to help you gradually increase the resistance/weights used from week to week. The mobility work will help you improve your range of motion. Together this training will allow you to keep participating in the activities you love for the years to come! It's a 16-week program with 4 workout days each week that will build a solid training foundation. The first 3 training days will take about 45 minutes per day to complete. These are the main strength-training days. The 4th day is a home-based mobility day (no equipment needed for this one!) that will take about 10 minutes to do. Equipment needed: Dumbbells or Kettlebells Flat Bench or Step or Plyo Boxes Stability Ball - also known as a Physio or Yoga Ball Furniture Sliders (or paper plates or towels that slide on the floor) Minibands (small circular bands) Long Resistance Bands - also known as Powerbands *This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

During my pregnancy I became particularly aware of just how important the pelvic floor (PF) is. I consider myself a pretty strong person, but I was focused on doing everything I could to support my pregnancy, so I started adding in weekly pelvic floor exercises in deep core sessions… which led me to realize how much a program like this was needed! To be clear, you don’t have to be pregnant or postpartum to benefit from this program!! It is perfect for ANYONE wanting to build a stronger core foundation - both men and women!! The Pelvic Floor Fix is designed to help those with problems like diastasis recti, low back pain, hip pain, urinary incontinence, leaking, pain with sex, post-abdominal surgery, etc. This a 16-week program with 4 phases where each phase builds on the one before it. After polling followers, I decided to make these workouts short and frequent (daily) so people can fit them in whenever they have 15-20 minutes. I have also included 3 hip/pelvis mobility routines in each phase that take 10 minutes or less! Do you have to do this daily? Absolutely not! But since a lot of pelvic floor problems arise from motor control issues, it is advised to perform PF exercises more frequently. Some experts even recommend doing them multiple times a day, however I designed this program so you can maximize the benefits at a minimum of 4 days a week! EQUIPMENT NEEDED: - Minibands & Powerbands (or Therabands) - Dumbbells or Kettlebells - Foam Roller - Stability/Physio/Yoga Ball - A smaller ball (think soccer ball, volleyball, or you can use a pillow!) *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable

This is a strength training program designed with swimmers in mind, but can be used by anyone interested in building strength, stability, and preventing injuries throughout the entire body. It is a 12-week program with 3 phases. There are 3 workouts each week that should take about 30–45 minutes to complete. Each day begins with mobility work for the shoulders, spine, and hips—key areas for swimmers—followed by either an upper body or lower body power movement depending on the day. That movement is supported by 2 strengthening exercises and 2 core-focused movements to challenge total-body control and endurance. Many of these exercises target multiple muscle groups at once, making each session efficient and effective. EQUIPMENT NEEDED: Dumbbells Minibands Sliders Stability (physio) ball bench, chair, or couch Please send an email to [email protected] if you need assistance. Template programs only offer 1-way messaging, meaning we can send you a message, but you won't be able to respond through the app. If you have general questions regarding your program, please email [email protected]. Features like progress feedback, exercise modifications, form checks, and two-way app messaging are only available with custom programs. To get a custom plan built specifically for your needs and goals, you can schedule an online appointment here: https://calendly.com/thephysiofix/30min The user assumes all risk and liability of injury when using this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow all instructions before beginning any workout program. Your participation is voluntary—it’s recommended that you take breaks, hydrate, and use common sense while performing exercises. By purchasing this program, you acknowledge that The Physio Fix is not liable in the event of injury. This program is non-refundable.

What’s included in The Hamstring Fix Program? Each training day (3x/week) is strategically designed to target both proximal and distal hamstring injuries—and built to match the real-world demands that most rehab programs miss. Here’s how each day is structured: 🔹 Mobility Work We begin each session by addressing mobility restrictions that commonly contribute to hamstring issues. This includes guided mobility drills for the thoracic spine, lumbar spine, hip rotators, and hamstrings to ensure optimal movement and positioning before loading. 🔹 Strength & Loading Each session includes: • Isometric exercises to reduce pain and improve tendon load tolerance • Eccentric and concentric movements that target both ends of the hamstring: • Knee-dominant (distal hamstring) • Hip-dominant (proximal hamstring) 🔹 Multi-Planar Control Most hamstring rehab focuses only on the sagittal plane (forward/backward). But hamstrings also play a critical role in rotation and lateral movement, so every day includes rotational and frontal plane challenges to improve resilience. 🔹 Return-to-Sport Progressions As you move through the phases, you’ll build toward acceleration and deceleration drills—the exact movements where most hamstring injuries happen. These are crucial for runners, field athletes, and anyone with a history of recurring strains. ⸻ 📅 Weekly Format: 3 days/week ⏱️ Session Length: ~30–40 minutes 🧩 Structure: 3 progressive phases (4 weeks each) 📈 Goal: Reduce pain, restore full strength, and prevent future injury This progression aligns with tissue healing timelines and gradually increases your loading capacity and movement variability over 12 weeks. EQUIPMENT NEEDED: Bench Miniband (small looped band) Dumbbell or Kettlebell Stability Ball Cable Machine or Powerbands *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

The original Strong Like Stacie (SLS) is the hardest of the 3 SLS programs in terms of the volume per muscle group. It includes 4 body-part-specific days/week of PowerBuilding type exercises, which incorporates elements of Powerlifting, Bodybuilding, and Rehab (mobility, strength, and stability) exercises all into one neat undulating program to help you maximize your strength and prevent injuries. 💥 Please note that each of the 3 SLS programs is a little different and there is no "right" or "wrong" order to complete them. Based on feedback, if you want to do them from easiest to hardest the order is SLS 3, then 2, and finally, the original, SLS. At the end of the day, a good program is a good program, so the order completion doesn't really matter. Pick your favorite type of workout split to get started or go with SSLS which includes all 3 (and saves you $120!) 💥 This is a 16-week long program with 4 separate blocks of training, each with its own focus. It's an undulating program, meaning that the volume (reps & sets) will be constantly changing throughout the course of each 4-week block. Each workout will take about 60-75 minutes to complete from start to finish. Week 8 of the program is a built-in deload week. Each session begins with a couple of mobility exercises to get your joints loose and help you warm up. The first circuit includes some additional exercises which some might call "pre-fatigue" exercises to get you ready for the main lift of the day and provide for super-compensation. Day 1 is Squat Day Day 2 is Bench Day Day 3 is Deadlift Day Day 4 is Shoulder Press Day After the main lift, there are some additional exercises to supplement the workout as well as some "rehab" type of exercises to support the strength you’re building and keep you healthy and resilient too! This program is made for those who have access to a gym OR for those who have some home gym basics. It is also for all levels - from beginners who have never used a barbell to the most advanced lifter. Equipment needed: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball -powerband or long theraband and miniband (looped band) - sliders (a towel on tile floors or paper plates on a carpet work too) - step (or books or weight plates to elevate heels) Who's ready to get Strong Like Stacie??? Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

If you liked SLS, you will LOVE SLS 2.0 - the intermediate program. This version of the Strong Like Stacie has all the goodies from the first original - mobility, strength, stability, unilateral, and rehab/prehab components you know and love. The biggest change is how we’re doubling down on the muscle groups worked by adding both a push and pull element to every session. 💥 Please note that each of the 3 SLS programs is a little different and there is no "right" or "wrong" order to complete them. Based on feedback, if you want to do them from easiest to hardest the order is SLS 3, then 2, and finally, the original, SLS. At the end of the day, a good program is a good program, so order does not really matter. Pick your favorite type of workout split to get started or go with SSLS which includes all 3 and saves you $120! 💥 Like SLS, this is a 16-week long program with 4 workouts per week. This program also undulates, meaning that the volume of work (reps & sets) will be constantly changing throughout the course of each 4-week block. This design allows for maximum recovery so you’re always ready to tackle the next one! Each workout will take about 60-75 minutes to complete from start to finish. Week 8 is, again, the built-in deload week. Every session begins with a couple of mobility exercises to get your joints loose and help you warm up. The first circuit includes some additional exercises which some might call "pre-fatigue" exercises to prime you for the main lift and encourage super-compensation. Day 1 is Lower Body Day Day 2 is Upper Body Day Day 3 is Lower Body Day Day 4 is Upper Body Day After the main lift, there are additional exercises to supplement the workout as well as some "rehab" type of exercises to support the strength you’re building and keep your body healthy and resilient too! This program is made for those who have access to a gym OR for those who have some home gym basics. It is also for all levels - from beginners who have never used a barbell to the most advanced lifter. Equipment needed: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball - powerband or long therabands and minibands (looped bands) - sliders (a towel on tile floors or paper plates on carpet work too) - step (or books or weight plates to elevate heels) - leg extension and hamstring curl machine recommended but not required (modifications included if you don't have these) Hope you’re ready to level up with me! Let’s do this!!! Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

Strong Like Stacie (SLS) 3.0 is a full-body lifting program that utilizes the push/pull method of training which means this is a perfect program to build foundational strength and work capacity! It neatly incorporates the elements of mobility work, weight training, and (p)rehab exercises in one program to help you maximize your joint mobility and strength, and prevent injuries. The exercise selection and full-body programming make SLS 3.0 the “easiest” of the 3 SLS programs. But don’t be fooled - this program can be made plenty challenging depending on the weights you choose! This makes it an excellent program for beginners as well as advanced lifters like me! 💥 Please note that each of the 3 SLS programs is a little different and there is no "right" or "wrong" order to complete them. Based on feedback, if you want to do them from easiest to hardest the order is SLS 3, then 2, and finally, the original, SLS. At the end of the day, a good program is a good program, so order does not really matter. Pick your favorite type of workout split to get started or go with SSLS which includes all 3 and saves you $120! 💥 This is an undulating program, meaning that the volume of work (reps and sets) will constantly change during each of the 4 phases, but the exercises programmed on each training day of each phase will remain the same. This design builds confidence, strength adaptation, tissue tolerance, and work capacity! There are 16 weeks in this program which are broken into 4 separate training phases each of which is 4 weeks in duration. There are 4 training days per week and each workout will take about an hour to complete. Each session begins with warm-up mobility exercises to work on your joint health. The first exercise circuit includes some (p)rehab, core, and pre-activation exercises to get you prepped for the 2 main supersets to follow. Here’s what each of the 4 training days looks like: Day 1 is Upper Pull and Lower Push Day 2 is Upper Push and Lower Pull Day 3 is Lower Push and Upper Pull Day 4 is Lower Pull and Upper Push The main supersets are made up of the following exercises: UPPER PUSH = shoulder and bench press variations and other exercises using the anterior chain muscles of the upper body UPPER PULL = rowing and pull-up variations and other exercises using the posterior chain muscles of the upper body LOWER PUSH = squat variations, calf raises, and other exercises using the anterior chain muscles of the lower body LOWER PULL = deadlift variations, hamstring curls, and other exercises using the posterior chain muscles of the lower body This program requires the following equipment: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball - powerbands (or long therabands) and minibands - sliders (you can use a towel on tile floors or paper plates on carpet) - steps (books, plates, etc.) Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

Super Strong Like Stacie (SSLS) combines all three of the Strong Like Stacie (SLS) programs into what is basically a single year-long training plan for all the gains (and $120 savings over purchasing each program individually)!! It’s 100% comprehensive, incorporating mobility work, strength training, and (p)rehab exercises. I always test these programs on myself first… and I can’t think of a better way to help you maximize your joint mobility and strength, and prevent injuries!! You begin with the 16-week SLS 3.0 program which is a full-body push/pull style training plan to build a solid base of strength and muscle endurance. The 16-week SLS 2.0 program comes next. It’s an upper body/lower body split program focused on increasing maximal strength. The final phase is the original SLS program (also 16 weeks long) which is a body-part-specific program focused on increasing strength and power. This is an undulating program, meaning that the volume of work (reps and sets) will constantly change during each of the 4 phases, but the exercises programmed on each training day of each phase will remain the same. This design builds confidence, strength adaptation, tissue tolerance, and work capacity! Deloads are scheduled every 8 weeks to allow for adequate recovery. There is also an optional max-out day at the very end if you want to test your bench press, shoulder press, deadlift, and back squat to see how strong you’ve gotten. If you follow the plan I know you’ll see improvement! There are 4 training days programmed each week and each session should take an hour or so to complete. Each session begins with warm-up mobility exercises to work on your joint health. Then the first exercise circuit includes some (p)rehab, core, and pre-activation exercises to get you prepped for the 2 main supersets to follow. Here’s the design progression of each training day supersets as you move through each 16-week phase: SLS 3 ➡️ SLS 2 ➡️ SLS Day 1: Upper Pull / Lower Push ➡️ Lower Body Day ➡️ Squat Day Day 2: Upper Push / Lower Pull ➡️ Upper Body Day ➡️ Bench Day Day 3: Lower Push / Upper Pull ➡️ Lower Body Day ➡️ Deadlift Day Day 4: Lower Pull / Upper Push ➡️ Upper Body Day ➡️ Shoulder Press Day This program requires the following equipment: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball - powerbands (or long therabands) and minibands - sliders (you can use a towel on tile floors or paper plates on carpet) - steps (or books, plates, etc.) Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

If anyone knows what it takes to recover from an Achilles injury, it's me! After rupturing my Achilles, re-rupturing it several months later, and then getting Achilles tendinopathy on my other side during my healing process, I have learned all the tricks to load this incredible tendon and get it to adapt to improve the tissue strength and capacity!! The Achilles Fix is 16 weeks long with workouts programmed for 3 days each week. It should take about 30-40 minutes to complete each workout. The combination of your hard work and my tips over 4 months will result in increased load adaptation and capacity of the tendon. You'll get stronger and feel more confident by the end! This program is appropriate if you're at least 16 weeks post-Achilles rupture. The initial phase includes A LOT of strengthening and stability exercises. Then it progresses to movements with heavier loads. Finally, it incorporates plyometrics to put the spring back in your step! But this program isn't just for Achilles ruptures and tears! It is also designed for Achilles tendinopathy, Haglund's deformity, post-tib tendinopathy, plantar fasciitis, calf strains, ankle sprains...and more! And if you've had any Achilles problems in the past, it is perfect as an injury prevention/reduction program! Equipment needed: Dumbbells/Kettlebells Squat Rack/Barbell Pull-Up Bar Flat Bench/Step/Plyo Boxes Knee Extension Machine Leg Press Machine Minibands/Circular Bands Long Resistance/Powerbands *This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

Are you struggling with neck pain? Do you experience frequent headaches, migraines, or jaw pain? Did you sleep wrong and wake up with a major kink that won’t let go? Is your work from home set-up less than optimal for hours of Zoom meetings? No matter the source of your neck stiffness or weakness, this program can provide you with relief and help to improve your posture. This 12-week program is designed with 3 workouts each week. Each workout will take about 30 minutes to complete. The exercises change after 4 weeks to regularly progress your neck strength and mobility over time. EQUIPMENT NEEDED: Theraband (the kind you get at a Physio or on Amazon) Miniband (small looped band) Dumbbell or Kettlebell Towel *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Who wants to get more mobile in LESS than 10 minutes per day? This program is designed to help increase full-body mobility. Whether you sit at a desk all day for work, are a competitive athlete, or anything in between, your body will thank you for doing these movements regularly! This program has been completely revamped and is now in a guided follow-along format. I do the program with you and cue you through each move so you know exactly what to do and what you should be feeling and focusing on! Every week there are 4 separate mobility days: Hip Mobility Shoulder Mobility Spine Mobility Full Body Mobility You will do each day twice in each month - Weeks 1 and 3 are the same and Weeks 2 and 4 are the same. This is because it will take more than one repetition through a mobility program to begin feeling the benefits and create adaptations and improvements in your joint mobility. It is recommended that you do each day at least once each week, but if you have more time, feel free to complete any of these mobility days as often as you want throughout the week and month! The program also includes a helpful calendar feature to keep you accountable. You set the days you want to do the mobility work and the program will send you reminders! EQUIPMENT NEEDED: Floor Space Wall Space *This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. *This program is non-refundable.

If you want to strengthen your core, develop your abs, and don't have a lot of time or equipment, then this NEW core program is for you! The focus here is on a "cardio core" burn for weight loss and aesthetics and for use as a supplement to your existing workout routine. It's a great addition as a quick finisher or a good way to get yourself moving in the morning! This program contains 25 separate workouts which only take about 10 minutes to complete each day. It targets the entire core (front, sides, and back). It also includes exercises to get your heart rate up which will help burn more calories so you can see those abs even quicker! There is no equipment needed. The exercises are all bodyweight movements! There are videos demonstrating every exercise, including ways to scale each exercise, so this program is appropriate for all fitness levels! This is a one-time payment program offered at a great price! You pay for ONE month and you get access to the program for THREE months from the date of purchase. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program is focused on building strength, stability and mobility in your shoulders, thoracic spine, upper back and traps. If you have any of the following diagnoses, this program will help you: Rotator cuff injury, partial labral tear, bursitis, shoulder impingement, scapular dyskinesis (winging), Upper Cross Syndrome, multidirectional instability, dislocation, limited shoulder or thoracic mobility, shoulder and neck pain, postural issues, and even someone with a frozen / thawed shoulder. It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete Rotator cuff tear. There are 3 days of workouts programmed each week. The exercises will take about 30-45 mins to complete and each day starts with mobility exercises and then moves into strengthening and stability work. The exercises will change every 4 weeks throughout the duration of the program. Each new phase builds upon the mobility, strength & stability work from the previous month(s). EQUIPMENT NEEDED: Foam Roller Minibands Dumbbell (DB) or Kettlebell (KB) Weight Plate (or KB for Overhead Carry and Waiter Walks) Long Resistance Band or Power-band or Cable machine Incline Bench (*but you can also stand and bend forward if you don't have this*) This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

The focus of this program is to help those with low back pain (with or without radiculopathy/sciatica) and is also ideal for those without pain looking to strengthen and stabilize the core and hips and increase mobility in the spine and hips. If you have any of the following, this program will help you: lumbar radiculopathy, disc herniation or bulging, degenerative disc disease, sciatica, scoliosis, anterior pelvic tilt, postural issues, and uncharacterized or non-specific low back pain! It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete tear. There are 3 days of training provided for every week for a total of 12 weeks of programming. Within that, there are 3 training blocks, so the exercises change every 4 weeks for the duration of the program. It will take about 45-60 minutes to complete each workout. Each day the workout starts with mobility work and then moves into strengthening exercises. EQUIPMENT NEEDED: Kettlebell (KB) or Dumbbell (DB) Mini-band Siders (or towels work on wood/tile floors) Bench or Chair Step or Book (to elevate foot) Power-band or Resistance Band This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Do you have knee pain? Do either of your knees feel unstable? Did you have knee surgery and don’t feel like you’ve fully recovered? Regardless of the issue, If you’re longing for stronger, pain-free knees this program is for you. This program may help you avoid surgery if you’ve been diagnosed with any partial tendon, meniscus, patella or quad tears and strains. It can be used for prehab before a knee surgery or for rehab after surgery, once you have regained full range of motion. The program can also help with both growing pains and degenerative diagnoses. This is a 12-week program designed using linear periodization which focuses on building foundational strength in the quads, hips, and hamstrings. There are 3 workouts per week, each of which only takes about 30-minutes to complete, so you can fit this program in with any other fitness regimen you have. The exercises change every 4 weeks, to keep things fresh and gradually increase the volume and intensity. EQUIPMENT NEEDED: Barbell/Squat Rack Dumbbell or Kettlebell Bench or Steps Minibands (small looped bands) Powerband or Hip Circle (also known as a booty band) Floor Sliders (towels work on a tile floor and paper plates work on carpet!) Physio Ball (also known as a stability ball) Leg Extension Machine recommended but not required - an alternate version with bands is included *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Do you have hip pain...IT Band issues, trochanteric bursitis, been diagnosed with a labral tear or FAI? If you answered yes, you may need the hip fix! This program has the minimum effective dosage needed to make a change and allow for adaptations. That's why it was created for 3 days a week and only takes 30 minutes per workout! It's a 12-week 3-phase program. Exercises stay the same for the first 4 weeks, then change the next 4 weeks and continue to change and progress the last 4 weeks. Equipment Needed: DB's or KB's Sliders or towels to use on carpet Powerbands or therabands Step or workout bench Minibands or booty bands Stability Ball or Back Extension Machine if you have it *This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

This program is for those who are experiencing elbow/wrist/hand pain. It can help treat conditions like golfer's elbow, tennis elbow, Carpal Tunnel Syndrome, decreased elbow mobility/strength following a healed fracture, and more. You will build strength, stability, and mobility in the elbow, wrist, hand, shoulders, and upper back so you can complete functional activities with ease and get back to enjoying your sports and hobbies! This is a 3-day a week, 3-month long program. Each day will take you about 30-40 minutes to complete. We start each session with mobility and then move into the strengthening portion of the workout. The exercises will change every 4 weeks for 12 weeks total and build upon the mobility and strength work from the previous months. EQUIPMENT NEEDED: - Dumbbell - Kettlebell - Minibands - Long Resistance Band, Power Band, or Access to Cable Machine - Weight Plate (substitute a Dumbbell or Kettlebell if needed) - Incline Bench - Towel - PVC (or an item like a broom, golf club, stick, or hammer) - Stability Ball, Bench, Stable surface *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

As small as they may be, our feet, toes, and ankles are arguably some of the most important structural parts of the body. Why? They are our foundation and connection to the earth as we move through space. You wouldn’t want to build a house on a weak foundation, so that’s why this program is designed to focus on strengthening all the foot intrinsics as well as the ankles. It also incorporates mobility work which will enhance your balance, support your arches, and improve your gait. This program works well for ongoing injury prevention and can also be used as a rehab program for many of the common foot and ankle injuries - like sprains, achilles tendinopathy, and plantar fasciitis. You will benefit from this program whether you’re regularly hitting the pavement or trails for distance, are on your feet all day at work, enjoy hiking, or are looking to increase your daily step count. The program is 12 weeks long with 3 workout days each week. The workouts will take about 30-minutes to complete. The exercises change every 4 weeks to keep things fresh and gradually increase your ability over time. EQUIPMENT NEEDED: Miniband Powerband, Resistance Band, or Cables Dumbbell or Kettlebell Box, Bench or Step Towel *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program is designed for those looking for an overall mobility and strength program who are NOT working out in a gym setting. There are still a few pieces of equipment required as noted below. It is appropriate for all fitness levels, as modifications are provided for many of the movements. There are 3 training blocks included, meaning that the exercises that make up the workouts will change every 4 weeks. Each workout begins with a mobility complex to improve your joint health and serve as an active warm-up for the workout of the day. This is followed by two main strength supersets and ends with optional core work. Everyday includes a full-body workout!!!!! Each training session will take about 60 minutes to complete. MINIMAL EQUIPMENT NEEDED: Stability Ball (aka Physio Ball) Pair of dumbbells Kettlebell (KB) or Dumbbells (DB) Lighter resistance mini-band Heavier resistance booty band/hip circle band This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program is a solid mobility and strength program designed to be performed by any fitness level (modifications are included for many exercises) in a gym setting. There are 3 training blocks included, meaning that the exercises that make up the workouts will change every 4 weeks. Each workout begins with a mobility complex to improve your joint health and serve as an active warm-up for the rest of the movements programmed that day. This is followed by two main strength supersets and ends with optional core work. Days 1 & 3 are programmed as upper body pull and lower body push days. Days 2 & 4 are programmed as upper body push and lower body pull days. Each training session will take about 60-90 minutes to complete. There's no need to stress about skipping the core complex at the end. All the workouts have core work built into the main exercises. This segment is bonus work if you have the extra time and interest! GYM EQUIPMENT NEEDED: Barbell Lat Machine Dumbbells (DB) Kettlebells (KB) Incline Bench Medicine Ball Bands Weight Plates PVC Pipe Trap Bar Stability Ball (aka Physio Ball) Sliders Cable Machine Plyo Boxes This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program is designed for those looking for an overall mobility and strength program without requiring any workout equipment. It can be done anywhere, anytime! There are 3 training blocks included, meaning that the exercises that make up the workouts will change every 4 weeks. Each workout begins with a mobility complex to improve your joint health and serve as an active warm-up. This is followed by two main strength supersets and ends with an optional core work. Days 1 & 3 are primarily upper body pull and lower body push days. Days 2 & 4 are primarily upper body push and lower body pull days. Each training session will take about an hour or so to complete. There's no need to stress about skipping the core complex at the end. All the workouts have core work built into the main movements. This segment is bonus work if you have the extra time and interest! This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Have you been dying to get your first pull-up?? You need to build your upper body strength - specifically strong biceps, forearms (grip), rhomboids, mid traps, rotator cuff, etc. You also need some solid scapular control and good overall body awareness. Sounds like a lot, right?? Well, this program is entirely devoted to just that! It includes all of my favorite exercises to get you strong and make pull-ups a realistic goal! There are 3 workout days programmed each week which will take you between 30-45 mins to complete! Equipment needed: Dumbbells/Kettlebells Pull-up bar Barbell + Squat Rack Cable machine or Resistance/Power bands Minibands/Circular Bands Flat Bench/Step/Plyo Boxes Stability/Physio/Yoga Ball *This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

This program includes mobility, strength, and accessory exercises that focus on the areas of the body that are often neglected. It will improve your strength and help prevent injuries! There are 25 separate training days programmed with all different exercises. Each day includes 4 mobility and 5 strengthening/accessory exercises. The workouts should take about 30 minutes to complete, depending on how familiar you are with each exercise. For this program you will need the following items: Sliders (or you can use towels on tile and wood floors) Mini-band or hip circle Dumbbells (DB), Kettlebells (KB) or household objects like water bottles, furniture, etc. Longer resistance bands or Power-bands **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate and use common sense while preforming the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

This program focuses on the glutes - an important part of the posterior chain! It will help improve the overall strength of your glutes and hamstrings, the stability of your hips, and the hypertrophy (growth) of your glutes. As a result, this program is helpful for anyone with any of the following diagnoses: Trochanteric Bursitis, IT Band Syndrome, Piriformis Syndrome, Lower Cross Syndrome, Hip Impingement, partial labral tears, FAI, anterior pelvic tilt, hip arthritis, hip pain and low back pain! It is NOT recommended if you're less than 8 weeks post-op or are suffering from a complete tear. There are 4 days of programming provided every week for a total of 16 weeks. Within that, there are 4 training blocks, so the exercises will change every 4 weeks for the duration of the program. The exercises will take about 45-60 minutes to complete each day. This is a GYM-BASED program, unless you have the equipment below at your disposal outside of that. EQUIPMENT NEEDED: Mini-band Power-band Steps Sliders Stability Ball (aka Physio Ball) Bench Dumbbell (DB) or Kettlebell (KB) Barbell Weight Plates Reverse Hyper Machine (or substitute Bench and Stability Ball) Back Extension Machine (or substitute Stability Ball) This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

Did you just have a baby and want to get into a normal workout routine? I have designed this program to be a safe way to slowly rebuild your strength and regain your confidence as you meet all the other demands of motherhood! There are plenty of modifications and variations so you can give your body what it needs with the time and equipment that you have and get back to feeling like yourself again! These are the exact workouts I did after giving birth. Typically, the recommendation for starting exercise postpartum is between 4-6 weeks. Remember everyone’s birth experience is different (don’t compare yourself to anyone else!) and, as always, check with your healthcare provider to make sure you are ready to begin an exercise program. This program has a total of 4 phases that are each 4 weeks long. Each phase is a progression of the prior one and includes strength and mobility work like all the rest of my programs. I have also included 2 days of pelvic floor workouts for each phase which are optional but helped SO much early on. I also include general recommendations for integrating cardio work along the way as well. PHASE 1 is programmed for 3 strengthening workouts per week (with the additional, optional 2 days of pelvic floor workouts). It’s a lower intensity, full body program that has more emphasis on upper body strength than the lower body. The workouts will take about 30-45 minutes to complete. PHASE 2 advances to 4 workout days per week (with optional pelvic floor work). These full body workouts progress to 45-60 minutes per day. PHASE 3 remains at 4 workout days per week (with optional pelvic floor work) but transitions to an upper body/lower body programming split that gets progressively more challenging. PHASE 4 is the last phase and remains at 4 workout days per week (with optional pelvic floor work) but ramps up in intensity and is more body-part specific (e.g., quads, chest/back, glutes/hammies, and shoulders/arms). We’re moving to heavier weights with lower repos and also incorporating plyometric work. As with all my programs, some basic gym equipment is needed to progressively overload the movements and continue getting stronger. I recommend the following items: - barbell, weight plates, squat rack, an adjustable bench - dumbbells or kettlebells - stability (physio) ball - powerbands (or long therabands) and minibands - sliders (you can use a towel on tile floors or paper plates on carpet) - steps (books, plates, etc.) - small ball (or you can use a pillow) - foam roller *This is a subscription-based program that auto-renews every four weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible if an injury occurs.

Want to learn how to do your first handstand? Or maybe you want to get better at handstands and be more comfortable upside down? This program will help you build the strength and master the techniques required to have more confidence in your position and be able to hold your handstands longer! This is an 8-week program designed using linear periodization which focuses not only on handstands but also on building foundational strength in the core, shoulders, and wrists while also increasing your mobility. There are 3 workouts programmed each week which only take about 45-minutes to complete - so you can fit this program in with any other fitness regimen you have! The mobility and strength exercises change every 4 weeks. The handstand-specific movements a programmed on alternate weeks to keep things fresh and allow you to gradually increase the volume and intensity. EQUIPMENT NEEDED: - Floor space - Wall space - Dumbbells or Kettlebells - Weight plate (substitute Dumbbells or Kettlebells if needed) - Bench, Chair or Couch - Miniband *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Are you ready to take your running to the next level? Introducing a 12-week strength training program designed specifically for runners to enhance performance and reduce the risk of injuries. This program focuses on mobility, strength, balance, multi-directional movements, and plyometric exercises to make you a more resilient runner and endurance athlete. The first 4 weeks will establish a foundation of mobility, stability, and strength, while the following 8 weeks will progress to single leg strength and introduce plyometric exercises to help you become faster and stronger on your runs. By incorporating this program into your routine 3 days a week for 30-45 minutes per session, you will see improvements in your running performance and overall fitness. Cross-training is essential for runners to prevent injuries and improve overall strength. This program will not only enhance your running abilities but also help you stay injury-free by targeting key muscle groups often neglected in running alone. Equipment Needed: Dumbbells/Kettlebells Minibands Resistance Band (Power Band or Long Band) Bench or Chair Step (aerobic step, box, stair/step at home) Take the next step in your running journey and join the Runner Fix program today. Remember, investing in your strength and conditioning is just as important as logging those miles. Let's strengthen your body and improve your running performance together! *Disclaimer: The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The program is non-refundable. *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance.

This is a strength training program designed with gymnasts in mind, but can be used by anyone interested in getting stronger and more stable with a goal of preventing injuries in their entire body. It is a 12-week program with 3 phases. There are 4 workouts each week which should take about 30-minutes to complete. Each day begins with mobility work for the hips, spine, and shoulders, and also includes some extra work on the wrists and ankles. Next there is either an upper body power movement or a lower body power movement depending on the day. That movement is followed by 2 supporting strengthening exercises and then 2 core exercises. Many of these exercises hit multiple muscles giving you more bang for your buck! EQUIPMENT NEEDED: -dumbbells or kettlebells -stability (physio) ball -bench, chair or couch -miniband *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. **Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Hey Expecting Mama - this program is for YOU!! The goal of the Pregnancy Fix is to keep you strong and healthy and feeling your best throughout your pregnancy. These workouts are tailored to each trimester right up to your due date and is the exact same program I did throughout my pregnancy! The program runs for a total of 34 weeks - starting at 6 weeks pregnant all the way to 40 weeks! The best part? YOU are in total control of what training day you do based on how you feel! Some workouts are full body while others are body-part specific workouts. In the first trimester (pregnancy weeks 6-12), there are 24 strength workouts to choose from. During the second trimester (pregnancy weeks 13-28), there are 48 strength workouts to choose from. Finally, in the third trimester (pregnancy weeks 29-40), there are 28 strength workouts to choose from. The workouts will take about 40-60 minutes to complete, with the longer workouts programmed early on. The sessions are purposely designed to be shorter towards the end of pregnancy when your fatigue really starts to set in! Also included are several short (20 minutes or less) pelvic floor workouts to do in each trimester to make sure your pelvic floor is at its strongest to help prepare you for pregnancy, labor, delivery, and beyond! If you found this program later on in your pregnancy, we will gladly adjust the program start date to correspond to your current trimester - just send us a message! EQUIPMENT NEEDED: - Barbell, Squat Rack, Weight Plates & an Adjustable Bench - Dumbbells or Kettlebells - Stability/Physio/Yoga ball - Powerbands (or long Therabands) and Minibands/Circular bands - Sliders (you can use a towel on tile floors or paper plates on carpet) - Steps (Flat Bench, Plyo Boxes, Plates, Books etc.) *This is a subscription-based program that auto-renews every four weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

Never strength-trained before? Have arthritis or other joint and tissue injuries? Want to work on improving bone density? Looking to maintain or improve your strength as you age? Not sure where to start or who to trust? You've come to the right place! As a doctor of physical therapy and a certified strength and conditioning coach, I know how to get you on the right path to safe and healthy movement! Resistance and mobility training are shown to be key factors in reducing chronic conditions and preserving our quality of life as we get older - so I applaud you for taking this step and am excited to get you started on this journey! This program will get you moving in a safe and low-impact way that will keep you healthy and strong as you age. It is designed as a "progressive overload" program, meaning the goal is to help you gradually increase the resistance/weights used from week to week. The mobility work will help you improve your range of motion. Together this training will allow you to keep participating in the activities you love for the years to come! It's a 16-week program with 4 workout days each week that will build a solid training foundation. The first 3 training days will take about 45 minutes per day to complete. These are the main strength-training days. The 4th day is a home-based mobility day (no equipment needed for this one!) that will take about 10 minutes to do. Equipment needed: Dumbbells or Kettlebells Flat Bench or Step or Plyo Boxes Stability Ball - also known as a Physio or Yoga Ball Furniture Sliders (or paper plates or towels that slide on the floor) Minibands (small circular bands) Long Resistance Bands - also known as Powerbands *This is a subscription-based program that auto-renews, but you have the ability to self-cancel at any time! If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment to be able to cancel your program without any charge or to be eligible for a refund. Please send an in-app message or an email to: [email protected] for cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

During my pregnancy I became particularly aware of just how important the pelvic floor (PF) is. I consider myself a pretty strong person, but I was focused on doing everything I could to support my pregnancy, so I started adding in weekly pelvic floor exercises in deep core sessions… which led me to realize how much a program like this was needed! To be clear, you don’t have to be pregnant or postpartum to benefit from this program!! It is perfect for ANYONE wanting to build a stronger core foundation - both men and women!! The Pelvic Floor Fix is designed to help those with problems like diastasis recti, low back pain, hip pain, urinary incontinence, leaking, pain with sex, post-abdominal surgery, etc. This a 16-week program with 4 phases where each phase builds on the one before it. After polling followers, I decided to make these workouts short and frequent (daily) so people can fit them in whenever they have 15-20 minutes. I have also included 3 hip/pelvis mobility routines in each phase that take 10 minutes or less! Do you have to do this daily? Absolutely not! But since a lot of pelvic floor problems arise from motor control issues, it is advised to perform PF exercises more frequently. Some experts even recommend doing them multiple times a day, however I designed this program so you can maximize the benefits at a minimum of 4 days a week! EQUIPMENT NEEDED: - Minibands & Powerbands (or Therabands) - Dumbbells or Kettlebells - Foam Roller - Stability/Physio/Yoga Ball - A smaller ball (think soccer ball, volleyball, or you can use a pillow!) *This is a subscription-based program that auto-renews every four weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs.

This is a strength training program designed with swimmers in mind, but can be used by anyone interested in building strength, stability, and preventing injuries throughout the entire body. It is a 12-week program with 3 phases. There are 3 workouts each week that should take about 30–45 minutes to complete. Each day begins with mobility work for the shoulders, spine, and hips—key areas for swimmers—followed by either an upper body or lower body power movement depending on the day. That movement is supported by 2 strengthening exercises and 2 core-focused movements to challenge total-body control and endurance. Many of these exercises target multiple muscle groups at once, making each session efficient and effective. EQUIPMENT NEEDED: Dumbbells Minibands Sliders Stability (physio) ball bench, chair, or couch Please send an email to [email protected] if you need assistance. Template programs only offer 1-way messaging, meaning we can send you a message, but you won't be able to respond through the app. If you have general questions regarding your program, please email [email protected]. Features like progress feedback, exercise modifications, form checks, and two-way app messaging are only available with custom programs. To get a custom plan built specifically for your needs and goals, you can schedule an online appointment here: https://calendly.com/thephysiofix/30min The user assumes all risk and liability of injury when using this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow all instructions before beginning any workout program. Your participation is voluntary—it’s recommended that you take breaks, hydrate, and use common sense while performing exercises. By purchasing this program, you acknowledge that The Physio Fix is not liable in the event of injury. This program is non-refundable.

What’s included in The Hamstring Fix Program? Each training day (3x/week) is strategically designed to target both proximal and distal hamstring injuries—and built to match the real-world demands that most rehab programs miss. Here’s how each day is structured: 🔹 Mobility Work We begin each session by addressing mobility restrictions that commonly contribute to hamstring issues. This includes guided mobility drills for the thoracic spine, lumbar spine, hip rotators, and hamstrings to ensure optimal movement and positioning before loading. 🔹 Strength & Loading Each session includes: • Isometric exercises to reduce pain and improve tendon load tolerance • Eccentric and concentric movements that target both ends of the hamstring: • Knee-dominant (distal hamstring) • Hip-dominant (proximal hamstring) 🔹 Multi-Planar Control Most hamstring rehab focuses only on the sagittal plane (forward/backward). But hamstrings also play a critical role in rotation and lateral movement, so every day includes rotational and frontal plane challenges to improve resilience. 🔹 Return-to-Sport Progressions As you move through the phases, you’ll build toward acceleration and deceleration drills—the exact movements where most hamstring injuries happen. These are crucial for runners, field athletes, and anyone with a history of recurring strains. ⸻ 📅 Weekly Format: 3 days/week ⏱️ Session Length: ~30–40 minutes 🧩 Structure: 3 progressive phases (4 weeks each) 📈 Goal: Reduce pain, restore full strength, and prevent future injury This progression aligns with tissue healing timelines and gradually increases your loading capacity and movement variability over 12 weeks. EQUIPMENT NEEDED: Bench Miniband (small looped band) Dumbbell or Kettlebell Stability Ball Cable Machine or Powerbands *This is a subscription-based program that auto-renews, however, you have the ability to self-cancel at any time. If for some reason you are not able to do so, we require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is non-refundable.

This one comes straight from the heart. ❤️ After my husband, Logan, suffered a stroke, I suddenly found myself living on both sides of the rehab experience — as a physical therapist and as a wife determined to help him regain his strength, independence, and confidence. I poured everything I knew into his recovery, but it wasn’t until I began incorporating true strength and conditioning principles into his rehab that things really started to change. That’s when I realized something huge: Strength training is the missing piece in neuro rehab. The Stroke Fix was created to fill that gap — to help stroke survivors rebuild strength, stability, and power using evidence-based exercise progressions that go beyond traditional therapy. You don’t have to see me in person to reach your next level. You just need the right plan — and a little bit of grit. What’s Inside: This program is different from anything I’ve ever created. It’s an on-demand library of 8 progressive phases — over 36 total workouts — that blend neuro rehab, strength training, and mobility work to help you rebuild from the inside out. Each phase includes 3–6 workouts: Full-body sessions Arm and leg days Core and stability training Targeted rehab and mobility work Every phase begins with a clear focus and purpose — so whether you’re starting from scratch or already deep into your recovery, you can choose the level that meets you where you are. Phase 1 is where Logan started about three months after his stroke — the exact moment I realized that getting stronger made every neuro task easier. How to Progress: To get the most out of this program, it’s strongly recommended to complete each phase for 4–6 weeks before moving on to the next one. This allows your body time to: ✅ Adapt to the new demands ✅ Learn proper movement patterns ✅ Build strength and stability gradually ✅ Benefit from progressive overload, the key principle behind lasting change Consistency over time is where the magic happens — give yourself the chance to master each phase before leveling up. How It Works: Since this is an on-demand library, you’ll have lifetime access to all 8 phases — no subscription required. You can revisit, progress, or repeat as often as you need, and every future update will automatically be yours. This program can: Supplement your current rehab Or serve as your long-term strategy to rebuild, grow, and thrive Every workout includes mobility, nervous system activation, and progressive strength training — the same framework I used to help Logan regain function and confidence. Equipment Needed Sliders Minibands Stability ball Powerbands / Therabands or a cable machine Adjustable steps or a bench Barbell (later phases) Dumbbells or kettlebells Medball A stick (PVC, dowel, or Stick Mobility) Yoga blocks Optional: Leg press Dip machine Wrist roller Leg extension / hamstring curl machine Don’t have everything? No problem. You’ll get direct messaging access to me and my team for modifications and guidance so you can make the most of every workout, no matter your setup. Creating this program was deeply personal. It’s the product of years of professional experience and one life-changing journey at home. My hope is that it helps you — or your loved one — rediscover strength, resilience, and the power of movement. I can’t wait for you to experience what’s possible when you train like you were never broken. With love, Stacie Please send an email to [email protected] if you need any assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program is NON-REFUNDABLE

The Weightlifter Fix is a strength-driven, performance-focused training program that is a 16-week long program with 4 workouts per week. It is built for all levels of lifters and will help you lift heavier, move better, and train with confidence. Designed by a physical therapist and performance specialist, this program blends mobility, technique, and targeted strength work to support strong, efficient, and resilient lifting patterns. Whether you’re building foundational strength or pushing for new PRs, The Weightlifter Fix gives you the structure and guidance you need to elevate your training safely and effectively. With expertly designed sessions that improve movement quality, reinforce proper mechanics, and address the most common weak points in weightlifting, this program helps you feel stronger, more stable, and more powerful under the bar. Perfect for anyone wanting to optimize performance, enhance longevity, and train like an athlete. Each session begins with a couple of mobility exercises to get your joints loose and help you warm up. The first circuit includes some additional exercises which some might call "pre-fatigue" exercises to get you ready for the main lift of the day and provide for super-compensation. After the main lift, there are some additional exercises to supplement the workout as well as some "rehab" type of exercises to support the strength you’re building and keep you healthy and resilient too! This program is made for those who have access to a gym OR for those who have some home gym basics. It is also for all levels - from beginners who have never used a barbell to the most advanced lifter. Equipment needed: - barbell, weight plates, squat rack, and flat bench - dumbbells or kettlebells - stability (physio) ball -powerband or long theraband and miniband (looped band) - sliders (a towel on tile floors or paper plates on a carpet work too) - step (or books or weight plates to elevate heels) *This is a subscription-based program that auto-renews every 4 weeks. You have the ability to self-cancel at any time. If for some reason you are not able to self-cancel, we require email notice to cancel AT LEAST 48 HOURS PRIOR to the next auto-payment date. Once a charge has been made it is NON-REFUNDABLE. Please send an email to [email protected] for cancellation assistance. *This program only offers 1-way messaging, meaning we can send you a message but you can’t respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available with custom programs. If you would like a custom program, built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. *Non-Refundable

If you have previously purchased one or more programs and would like to maintain ongoing access to the programs, please purchase this add-on option. It only costs $5/month to keep your account active so you can re-run any programs you've bought from us at any time! *This is a subscription-based program that auto-renews. We require a written notice of cancellation AT LEAST 48 hours prior to the next auto-payment date to cancel your program without charge or to be eligible for a refund. Please send an email to [email protected] if you need cancellation assistance. *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Build a Stronger Core, Sculpt Your Glutes and Elevate Your Entire Physique *Purchased separately the programs would be $400 but with the bundle it is only $300 for 32 weeks of workouts!!! One Time Payment. Lifetime Access. No Subscription. If you want stronger abs, a more powerful posterior chain and a balanced, resilient body, the Abs & Booty Fix Bundle is your all in one solution. This bundle includes the Core Fix and Booty Fix and they complement each other perfectly, giving you 32 weeks of both quick, effective core conditioning and structured, progressive glute and hip strengthening. Whether you want aesthetic changes, strength improvements or better movement quality, this bundle gives you everything you need with a simple one time purchase and unlimited access thereafter. ⸻ WHAT’S INCLUDED ⸻ CORE FIX Fast, effective and equipment free core training you can do anywhere. If you want stronger abs, better stability and a consistent way to work your core without spending hours at the gym, Core Fix is the perfect fit. Program highlights: • 25 total workouts • Each session only 10 minutes • Full core focus: front, obliques and back • “Cardio core” style sessions for improved calorie burn and aesthetics • Perfect as a finisher or quick morning workout • All fitness levels welcome with exercise scaling options • Completely bodyweight with no equipment needed • Workouts set for MWF but can be moved to fit your schedule This program is ideal for anyone wanting a simple, structured and highly effective routine to define, strengthen and train their core consistently. ⸻ BOOTY FIX A complete glute hypertrophy and posterior chain strength program. Booty Fix targets the glutes, hamstrings and hips with a proven, progressive approach that improves strength, stability and movement mechanics. This program is especially helpful for individuals experiencing: Trochanteric bursitis, IT band syndrome, piriformis syndrome, lower cross syndrome, hip impingement, partial labral tears, FAI, anterior pelvic tilt, hip arthritis, hip pain or low back pain. (Not recommended if you are less than 8 weeks post op or have a complete tear.) Program structure: • 16 week program • 4 training days per week • 4 training blocks that change every 4 weeks • Sessions last 45 to 60 minutes • Gym based programming for maximum progression Equipment needed: Miniband, powerband, steps, sliders, physio ball, bench, dumbbells or kettlebells, barbell, weight plates, reverse hyper or substitute, back extension or stability ball. Booty Fix is ideal for anyone wanting stronger glutes, better hip control and real muscle growth. ⸻ WHY THE ABS & BOOTY FIX BUNDLE WORKS This bundle brings together two powerful training styles: • Core Fix delivers fast, efficient, daily core and calorie burning work. • Booty Fix delivers the heavy, structured, progressive lifts your glutes need to grow and get stronger. Together, they create a complete system that enhances: • Core strength • Hip stability • Glute hypertrophy • Movement quality • Aesthetics and performance And with a one time payment and no subscription, you get lifetime access to both programs. ⸻ APP SUPPORT AND SAFETY Template programs include one way messaging only. We can send updates through the app but cannot receive replies. For questions regarding your program, please email [email protected]. Form checks, exercise modifications and two way messaging are only available through custom programming. To get a fully personalized training plan, schedule an online appointment here: https://calendly.com/thephysiofix/30min Participation is voluntary. Please consult your physician, assess your fitness level and follow instructions before starting any workout program. Rest as needed, hydrate and use common sense while training. By purchasing, you agree that The Physio Fix is not responsible for injuries. All programs are non refundable.

Your Complete Strength, Core and Recovery System for Pregnancy, Pelvic Floor Health and Postpartum. *Purchased separately the the programs would cost $650 but with the bundle it is only $500 for 64 weeks of workouts!!! One Time Payment. Lifetime Access. No Subscription. Motherhood moves through seasons- and your training should support every single one. The Momma Fix Bundle combines the Pregnancy Fix, Pelvic Floor Fix and Postpartum Fix to guide you through pregnancy, pelvic floor strengthening and safe postpartum recovery with confidence. This is a one time purchase that gives you 64 weeks of workouts and ongoing access to everything inside. No monthly fees, no auto renewals and no subscription required. ⸻ WHAT’S INCLUDED ⸻ PREGNANCY FIX Strength training designed for every trimester, from week 6 through week 40. These are the exact workouts I followed during my own pregnancy to stay strong, mobile and supported all the way to delivery. Program highlights: • 34 week progressive plan • Choose your training day based on how you feel • Full body and body part specific workouts • 24 workouts in Trimester 1 • 48 workouts in Trimester 2 • 28 workouts in Trimester 3 • Sessions get shorter as fatigue increases • Pelvic floor sessions included throughout Equipment needed: Barbell, squat rack, weight plates, adjustable bench, dumbbells or kettlebells, physio ball, powerbands or therabands, minibands, sliders, steps or books for elevation. If you begin later in pregnancy, we can adjust your program start date to match your trimester. Just send us a message. ⸻ PELVIC FLOOR FIX A deep core and pelvic floor program for anyone seeking better strength, control and function. Originally created during my pregnancy, this has become one of our most popular programs because pelvic floor health matters for everyone. Who it’s for: Pregnant moms, postpartum moms and anyone dealing with pelvic floor or deep core issues like diastasis recti, low back pain, hip pain, leaking, incontinence, pain with sex or post abdominal surgery recovery. Program structure: • 16 week program • 4 progressive phases • Short daily sessions you can complete in 15 to 20 minutes • 3 hip and pelvis mobility routines per phase • Recommended minimum: 4 days per week Equipment needed: Minibands, powerbands or therabands, dumbbells or kettlebells, foam roller, physio ball and a small ball or pillow. ⸻ POSTPARTUM FIX A safe, effective and confidence building return to exercise after birth. These are the exact workouts I followed postpartum to rebuild strength, restore function and meet the demands of new motherhood. Program structure: • 4 phases, each lasting 4 weeks • Strength, mobility and pelvic floor integration • Optional pelvic floor sessions included in each phase • General cardio guidance included • Safe start recommended around 4 to 6 weeks postpartum, pending provider clearance Phase breakdown: • Phase 1: 3 strength days weekly, 30 to 45 minutes • Phase 2: 4 training days weekly, 45 to 60 minutes • Phase 3: 4 days weekly, upper/lower split • Phase 4: 4 days weekly, body part focus with heavier weights, lower reps and plyometric progressions Equipment needed: Barbell, plates, squat rack, adjustable bench, dumbbells or kettlebells, physio ball, powerbands or therabands, minibands, sliders, steps, small ball or pillow and foam roller. ⸻ WHY THE MOMMA FIX BUNDLE IS DIFFERENT You’re getting a full training system that supports: • Strong, confident movement during pregnancy • Deep core and pelvic floor conditioning • Safe postpartum rebuilding and long term strength • Evidence based programming created by a Doctor of Physical Therapy And again — this is a one time payment with no subscription and no recurring charges, ever. ⸻ APP SUPPORT AND SAFETY This bundle includes one way messaging only. We can send updates through the app, but replies cannot be made through the platform. For questions regarding your program, please email [email protected]. Form checks, two way messaging and individualized coaching are only available with custom programs. If you would like a fully personalized plan, schedule a virtual appointment here: https://calendly.com/thephysiofix/30min Participation in this program is voluntary. Please consult your physician, evaluate your fitness level and follow instructions before beginning any workout. Hydrate, rest as needed and always use common sense while training. By purchasing, you agree that The Physio Fix is not responsible for injuries. All programs are non refundable.

charged every 4 weeks

Every 4 weeks you will get 1 session credits for Membership PT Packages (expire after 12 months)

This is our monthly payment option (4 total payments) for our NEW minimum effective dosage program for strength & longevity! With THIS option you can choose the 3x/week OR the 4x/week program as both will be in your account and both will generally take between 30-40 mins to complete. This is perfect for those busy individuals that don't have a ton of time to train, but want to make the most out of the time they have!! Each day is a full body day and will begin with mobility work and will include 2 main supersets of strengthening exercises to make sure we are maximizing time and minimizing injury risk. There will be a lot of compound movements and as always, this program will include lots of movements in all planes of motion and a solid amount of accessory work which focuses on all of the most common injuries I see in the clinic! You will need a basic gym or garage gym set up for this program, but there are modifications included if you don’t have access to machines! (& you can always send us an email at [email protected] and we would be happy to share some additional variations with you if needed!). BASIC EQUIPMENT NEEDED FOR QUICK FIX: -Sliders (towels work on a tile floor and paper plates work on carpet!) -Powerband or long theraband -Miniband (looped band) -Kettlebells or Dumbbells -Physio/Stability ball -Barbell, weight plates, squat rack, and flat bench -Pull up bar -Leg Press Machine recommended but not required -Leg Extension Machine recommended but not required - an alternate version with bands is included -Lat Pulldown Machine recommended but not required - an alternate version with bands is included -Steps (or books or weight plates to elevate heels and/or step up onto) -Plyo box or flat bench -Cable Machine *or you can use powerbands -PVC Pipe or broomstick *Template programs only offer 1-way messaging, meaning we can send you a message but you won't be able to respond to us through the app. If you have general questions regarding your program, please email [email protected]. Benefits like progress feedback, form checks on exercises, modifications for exercises, and the ability to message back and forth through the app, are only available to those who purchase custom programs. If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: https://calendly.com/thephysiofix/30min *The user assumes all risk and liability of injury in the use of this workout program and cannot hold The Physio Fix accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that The Physio Fix will not be held responsible in the event that an injury occurs. This program in non-refundable.

Your Complete Full Body Rehab, Mobility and Strength System One Time Payment. Lifetime Access. No Subscription. *Purchased separately the the programs would cost $1550 but with the bundle it is only $1250 for 124 weeks of workouts (that is over 2 years of programming)!!! The Rehab Fix Bundle is the ultimate collection of evidence based rehab, mobility and strengthening programs designed by The Physio Fix. This bundle brings together 10 complete Fix programs, giving you more than 2 years of progressive training to improve pain, restore movement, build strength and prevent future injuries. Whether you’re recovering from past injuries, dealing with chronic pain, or wanting to create a stronger, more resilient body from head to toe, this bundle gives you the structured plan you need — with a simple one time payment and lifetime access. ⸻ WHAT’S INCLUDED 10 Total Body Rehab Programs — 124 Weeks of Programming ⸻ SHOULDER FIX Strengthen and stabilize the shoulders, thoracic spine, upper back and traps. Helps with: rotator cuff injuries, labral tears, bursitis, impingement, scapular winging, postural issues and frozen/thawed shoulder. 12 weeks • 3 days/week • 30–45 mins Equipment: Foam roller, minibands, dumbbells or kettlebells, weight plate, long band or cable, incline bench. ⸻ ACHILLES FIX A full lower leg rehab program for tendon strength, load tolerance and return to explosive movement. Helps with: Achilles rupture (16+ weeks post op), tendinopathy, calf strains, plantar fasciitis, Haglund’s deformity and ankle sprains. 16 weeks • 3 days/week • 30–40 mins Equipment: Dumbbells or kettlebells, barbell/squat rack, pull up bar, bench/step, knee extension, leg press, minibands, powerbands. ⸻ KNEE FIX Strengthen your quads, hips and hamstrings to reduce knee pain and improve stability. Helps with: partial tendon tears, meniscus issues, patella pain, quad strains, growing pains and degenerative conditions. 12 weeks • 3 days/week • 30 mins Equipment: Barbell/squat rack, dumbbells or kettlebells, bench/steps, minibands, hip circle, sliders, physio ball, optional leg extension machine. ⸻ HIP FIX Improve hip strength, mobility and stability to reduce pain and enhance function. Helps with: IT band syndrome, bursitis, labral tears, FAI, hip instability and general hip pain. 12 weeks • 3 days/week • 30 mins Equipment: Dumbbells or kettlebells, sliders, powerbands, step/bench, minibands, stability ball or back extension machine. ⸻ LOW BACK FIX Rebuild spinal stability, control and mobility for long term back health. Helps with: disc issues, radiculopathy/sciatica, DDD, scoliosis, anterior pelvic tilt, postural pain and nonspecific low back pain. 12 weeks • 3 days/week • 45–60 mins Equipment: Dumbbells or kettlebells, miniband, sliders, bench/chair, step, powerband. ⸻ FOOT + ANKLE FIX Strengthen the foundation of your body to improve balance, gait and load tolerance. Helps with: sprains, Achilles tendinopathy, plantar fasciitis, arch pain and foot/ankle instability. 12 weeks • 3 days/week • 30 mins Equipment: Miniband, powerband or cables, dumbbells or kettlebells, box/bench/step, towel. ⸻ ELBOW + WRIST FIX Improve elbow, wrist, hand and upper back strength, mobility and stability. Helps with: golfer’s elbow, tennis elbow, carpal tunnel, mobility loss post fracture and general forearm/wrist pain. 12 weeks • 3 days/week • 30–40 mins Equipment: Dumbbells, kettlebells, minibands, long resistance band or cable, weight plate, incline bench, towel, PVC/broomstick, stability ball or bench. ⸻ NECK FIX Reduce neck pain, improve posture and strengthen deep cervical stabilizers. Helps with: migraines, headaches, jaw pain, tech neck, stiffness and postural strain. 12 weeks • 3 days/week • 30 mins Equipment: Theraband, miniband, dumbbell or kettlebell, towel. ⸻ HAMSTRING FIX A complete system to heal and strengthen both proximal and distal hamstring injuries. Helps with: strains, tendinopathy, recurring injuries, sprinting or sporting demands and hip/knee imbalances. 12 weeks • 3 days/week • 30–40 mins Equipment: Bench, miniband, dumbbells or kettlebells, stability ball, cable machine or powerbands. (Auto-renew language has been removed for bundle consistency.) ⸻ PREHAB FIX A 5 month accessory strength and mobility system to target commonly neglected areas. Ideal for improving strength, enhancing movement quality and preventing future injuries. 25 total sessions • ~5 months • 30 mins/day Equipment: Sliders, minibands/hip circle, dumbbells or kettlebells, long resistance bands or powerbands. ⸻ WHY THE REHAB FIX BUNDLE WORKS This isn’t just rehab — it’s a total body transformation system. Across 124 weeks, you will: • Build stronger joints and tendons • Improve mobility in all major regions • Rebalance muscular weaknesses • Restore confidence in movement • Reduce pain and stiffness • Improve posture and coordination • Enhance resilience long term • Support athletic performance and daily life Each program is thoughtfully structured with progressive phases that align with physiology, healing timelines and best rehab practices. And with one time payment + lifetime access, you’ll always have the right program at the right time. ⸻ APP SUPPORT AND SAFETY Template programs include one way messaging only. We can send updates through the app, but you cannot reply through the platform. For questions, email [email protected]. If you need form checks, custom modifications or two way communication, please schedule a custom program consult: https://calendly.com/thephysiofix/30min Please consult your physician, assess your fitness level and follow all instructions before beginning any workout program. Rest, hydrate and use common sense throughout the exercises. By purchasing, you agree that The Physio Fix is not liable for injuries. All programs are non refundable.

Build Strength, Power and Resilience for Gymnastics, Running and Swimming *Purchased separately the the programs would cost $450 but with the bundle it is only $350 for all 36 weeks of performance training!!! One Time Payment. Lifetime Access. No Subscription. The Sports Performance Fix Bundle delivers three of our most comprehensive athletic training programs in one powerful package: Gymnast Fix, Runner Fix and Swimmer Fix. Whether you’re a competitive athlete or someone who simply wants to move, perform and recover like one, this bundle provides targeted strength, mobility and power work built by a Doctor of Physical Therapy. Across a combined 36 weeks of programming, you’ll build the foundational qualities every athlete needs: stability, strength, mobility, explosiveness, coordination and injury resilience. This is a one time purchase that gives you ongoing access to everything inside. ⸻ WHAT’S INCLUDED ⸻ GYMNAST FIX A 12 week strength and stability program designed for gymnasts but effective for any athlete wanting total body control, injury prevention and better power output. Program highlights: • 12 week program • 3 progressive phases • 4 workouts per week • Each session about 30 minutes • Daily warm ups for hips, spine, shoulders, wrists and ankles • Includes upper and lower body power work • Supported by strengthening and core exercises • Efficient sessions that target multiple muscle groups at once Equipment needed: Dumbbells or kettlebells, physio ball, bench or chair, miniband. Perfect for athletes who need agility, control, power and joint stability across the entire body. ⸻ RUNNER FIX A 12 week performance strength program built specifically for runners who want to run faster, stay healthier and build a more durable body. Program highlights: • 12 week program • 3 sessions per week • 30 to 45 minutes per workout • Phase 1: foundation of mobility, stability and strength • Phases 2 and 3: single leg strength and plyometric progressions • Improves stride power, control and running efficiency • Ideal for preventing common running injuries Equipment needed: Dumbbells or kettlebells, minibands, powerband or long resistance band, bench or chair, step or box. Runner Fix is essential cross training for anyone logging miles consistently and wanting more speed, control and resilience. ⸻ SWIMMER FIX A 12 week strength and mobility program created for swimmers but beneficial for any athlete who needs strong shoulders, powerful hips and total body control. Program highlights: • 12 week program • 3 phases • 3 workouts per week • 30 to 45 minutes per session • Daily warm ups for shoulders, spine and hips • Alternates upper and lower body power days • Includes strengthening and core focused work • Highly efficient, multi muscle group training Equipment needed: Dumbbells, minibands, sliders, physio ball, bench or chair. Swimmer Fix helps athletes build the strength and endurance needed for repetitive overhead work, powerful kicking and long duration training. ⸻ WHY THE SPORTS PERFORMANCE FIX BUNDLE WORKS This bundle provides a full spectrum of athletic development. Across all 36 weeks, you’ll improve: • Total body strength • Hip, shoulder and spine mobility • Power and explosiveness • Core and rotational control • Joint stability and injury resilience • Balance, coordination and multi directional movement • Endurance and performance • Movement quality for sport and daily life You’re not just getting three separate programs. You’re getting a complete athletic training system built to make you stronger, faster and more durable in everything you do. And with a one time payment and no subscription, you get lifetime access to all three programs. ⸻ APP SUPPORT AND SAFETY Template programs include one way messaging only. We can send updates through the app, but replies cannot be made through the platform. For questions regarding your program, please email [email protected]. Form checks, exercise modifications and two way messaging are only available through custom programming. To have a plan built specifically for your sport, schedule an online appointment here: https://calendly.com/thephysiofix/30min Participation in the program is voluntary. Please consult your physician, assess your fitness level and follow instructions before beginning any workout. Hydrate, rest as needed and use common sense during all sessions. By purchasing, you agree that The Physio Fix is not responsible for injury. All programs are non refundable.

Build Strength Anywhere – Gym, Garage, Home or No Equipment *Purchased separately the the programs would cost $1150 but with the bundle it is only $1000 for all 116 weeks of strength training (that is over 2 years of programming)!!! One Time Payment. Lifetime Access. No Subscription. The Strength Fix Bundle is your all in one strength and mobility system designed to meet you wherever you are training. Whether you have a full gym, a garage setup, a few dumbbells at home or zero equipment, this bundle gives you a clear roadmap to getting stronger, more mobile and more resilient. Inside, you get 6 complete strength programs adding up to 116 weeks of progressive training. From year long barbell strength cycles to lower impact strength for aging bodies and fast, efficient full body sessions for busy schedules, this bundle covers it all. Pay once and keep it forever. No subscription, no auto renewals and no hidden fees. ⸻ WHAT’S INCLUDED 6 Complete Strength Programs – 116 Total Weeks ⸻ SUPER STRONG LIKE STACIE (SSLS) A full year of barbell based strength designed to build muscle, power and work capacity. This combines all three Strong Like Stacie programs into one long term plan. Program highlights: • 3 phases back to back: SLS 3.0, SLS 2.0, original SLS • 16 weeks each phase for a total of 48 weeks • 4 training days per week • Approximately 60 minutes per session • Full body, upper/lower and body part specific phases • Undulating volume to drive strength and adaptation • Built in deloads every 8 weeks • Optional max out day at the end to test bench, shoulder press, deadlift and back squat Equipment needed: Barbell, weight plates, squat rack, flat bench, dumbbells or kettlebells, physio ball, powerbands or long bands, minibands, sliders and steps or plates for elevation. ⸻ AGING STRONGER FIX A low impact, progressive strength program designed to help you build or maintain strength, support bone density and move with confidence as you age. Program highlights: • 16 week program • 4 days per week • 3 strength days plus 1 short home based mobility day • 45 minute strength sessions, 10 minute mobility session • Progressive overload for safe, gradual strength gains • Focus on joint friendly movement and better range of motion Equipment needed: Dumbbells or kettlebells, bench or step or plyo box, physio ball, sliders, minibands and long resistance bands or powerbands. ⸻ HOME FIX A full body mobility and strength program for people training at home with minimal equipment. Program highlights: • 3 training blocks that change every 4 weeks • 12 weeks of programming total • Full body workouts every training day • Approximately 60 minutes per session • Each day starts with a mobility complex • Followed by two main strength supersets and optional core work • Appropriate for all fitness levels with modifications provided Equipment needed: Physio ball, pair of dumbbells, kettlebell or additional dumbbells, light miniband and heavier booty band or hip circle. ⸻ GARAGE GYM FIX A comprehensive strength and mobility program for those with a home or commercial gym setup. Program highlights: • 3 training blocks that change every 4 weeks • 12 weeks of programming total • 4 training days per week • Days 1 and 3: upper body pull and lower body push emphasis • Days 2 and 4: upper body push and lower body pull emphasis • 60 to 90 minutes per session • Built in core work plus optional extra core finisher Equipment needed: Barbell, lat machine, dumbbells, kettlebells, incline bench, medicine ball, bands, weight plates, PVC pipe, trap bar, physio ball, sliders, cable machine, plyo boxes. ⸻ NO EQUIPMENT FIX A complete strength and mobility program that can be done anywhere with no equipment at all. Program highlights: • 3 training blocks that change every 4 weeks • 12 weeks of programming total • 4 training days per week • Days 1 and 3: primarily upper pull and lower push • Days 2 and 4: primarily upper push and lower pull • Approximately 60 minutes per session • Full body focus with built in core work plus optional core finisher Equipment needed: No equipment required. ⸻ QUICK FIX A time efficient full body strength program for busy people who still want results. Program highlights: • Option to follow a 3 day per week or 4 day per week schedule • Approximately 30 to 40 minutes per session • Every day is a full body day • Sessions start with mobility then move into two main strength supersets • Focus on compound movements, movement in all planes and smart accessory work • Designed to maximize training effect in minimal time Equipment needed: Sliders, powerband or long band, miniband, kettlebells or dumbbells, physio ball, barbell, weight plates, squat rack, flat bench, pull up bar, optional leg press, leg extension and lat pulldown machines with band alternatives, steps or plates, plyo box or bench, cable machine or powerbands and PVC pipe or broomstick. ⸻ WHY THE STRENGTH FIX BUNDLE WORKS This bundle gives you a complete, long term strength roadmap that fits every season of life and every training environment. Across 116 weeks of workouts, you can: • Run year long barbell strength cycles • Build or maintain strength as you age • Train effectively at home with minimal equipment • Take advantage of a full gym or garage setup • Get strong without any equipment • Stay consistent even when you are busy with shorter, full body sessions You will build: • Total body strength and muscle • Better joint health and mobility • Improved work capacity and resilience • Confidence under the bar and in daily life All with one time payment, lifetime access, no subscription and the flexibility to move between programs as your life and training setup change. ⸻ APP SUPPORT AND SAFETY This bundle includes one way messaging only. We can send updates through the app, but you cannot reply through the platform. For questions about your program, please email [email protected]. Form checks, custom modifications and two way messaging are only available with custom programs. If you would like a fully personalized plan built for your goals and equipment, schedule an online appointment here: https://calendly.com/thephysiofix/30min Participation in these programs is voluntary. Please consult your physician, assess your fitness level and follow all instructions before beginning any workout. Take breaks, stay hydrated and use common sense while training. By purchasing, you agree that The Physio Fix is not responsible in the event of injury. All programs are non refundable.

3 or more sessions a week

Every 4 weeks you will get 12 session credits for Membership PT Packages (expire after 12 months)

Every 4 weeks you will get 4 session credits for Membership PT Packages (expire after 12 months)