You get 3, 30(ish) minute workouts designed to build stronger and more stable hips (which means this program also includes exercises for your core AND incorporates many single-leg balance drills). These workouts are carefully designed by a Doctor of Physical Therapy and can be modified to make them easier or harder based on your current fitness level.

You get 2 months of programming specific to strengthening the core which includes strengthening anything between your hips and your shoulders. Program is 3 days/week & each day will take approximately a hour to complete. The first 4 weeks will help you build a foundation and include more isolation work to ensure you are using the right muscles and getting the most out of the program. The program will change after the initial 4 week building phase and exercises the last 4 weeks will become more challenging as well as more functional to improve your core strength with everyday activities and sport.

You get 2 months of programming specific to strengthening the hip, knee and ankle to reduce anterior or medial knee pain caused by compensations and weakness in the lower body. Program is 3 days/week & each day will take approximately a hour to complete. The first 4 weeks will help you build a foundation and include more isolation work to ensure you are using the right muscles and getting the most out of the program. The program will change after the initial 4 week building phase and exercises the last 4 weeks will become more challenging as well as more functional to improve your single leg strength, balance and stability with both daily and recreational activities.

You get 2 months of programming specific to strengthening the shoulders, upper back and rotator cuff to improve your strength and stability in the overhead position. Program is 3 days/week & each day will take approximately a hour to complete. The first 4 weeks will help you build a foundation and include more isolation work to ensure you are using the right muscles and getting the most out of the program. The program will change after the initial 4 week building phase and exercises the last 4 weeks will become more challenging as well as more functional to improve your overhead shoulder strength and stability with daily or recreational activities - crossfit/weightlifting/powerlifting, etc.

You get 2 days of programming each week specific to the glutes/booty/hips. The exercises change every 4 weeks so you get a new (and harder) plan every month. This is a 3 month plan and workouts take roughly 1 hour to 1 1/2 hours to complete depending on workout.

You get 1 core training program, 1 hip training program and 1 shoulder training program each week. Training programs change every 4 weeks and get progressively harder as your strength and stability improves. This is a 3 month plan and each workout takes anywhere from 1 hour to 1 1/2 hours to complete depending on the workout.