Choose your own adventure :) Access to all training sessions and videos but NO program and no in-app messaging. Perfect for you if you are wanted to test us out, more of a fitness class goer or exerciser, aren't training for a specific goal and just want ideas for sweat or recovery sessions.

45 minutes to talk goals, research, training, fuelling, SOF selection, ultra-running... Sometimes we just need some guidance.

45 minute coaching session with Coach Chris.

Unique goals call for unique training and ongoing support. Initial consult: 45 minute video call- goals, movement screen, training experience. Together, we build your program to support your life and trajectory. -6-weeks of programming (4-5 days/week) -2-way messaging to communicate with your coach *Additional coaching sessions are available to 'add-on'. ** Billing is recurring @ $400.00 every 6 weeks

Unique goals call for unique training and ongoing support. Initial consult: 45 minute video call- goals, movement screen, training experience. Together, we build your program to support your life and trajectory. -6-weeks of programming (4-5 days/week) -2-way messaging to communicate with your coach *Additional coaching sessions are available to 'add-on'. ** Billing is recurring @ $400.00 every 6 weeks

Unique goals call for unique training and ongoing support. Included: Initial consult: 45 minute video call- goals, movement screen, training experience. Together, we build your program to support your life and trajectory. -4-weeks of programming (4-5 days/week) -2-way messaging to communicate with your coach *Additional coaching sessions are available to 'add-on'.

Inspired by the ghost pepper, this program is designed for you if you are confident in your movement patterns, 'breathing heavy, palms are sweaty' is a priority. - 45-60 minute training sessions - 4-6 sessions/week, plus mobility & stability day. Goals: -Strength and Conditioning, -Sweat, -Improve running speed & endurance. Ability Level: Experienced. Week 1-4 alternate S&C with strength, running is included gradually. Week 5-8 alternate higher intensity circuits with strength. Running increases 2-3/week, with speed work. Week 9-12 Increased intensity and power movements begin. Running distance increases. *Access to mobility, yoga, and stability videos throughout program. ** This program includes deload weeks. *** This option allows you to message with your coach w/ in-app messaging. ****Price is per 4-weeks.

Inspired by the ghost pepper, this program is designed for you if you are confident in your movement patterns, 'breathing heavy, palms are sweaty' is a priority. - 45-60 minute training sessions - 4 sessions/week, plus mobility & stability day. Goal: Strength and Conditioning, Sweat. Ability Level: Experienced. Week 1-4 alternate S&C with strength, Week 5-8 alternate higher intensity circuits with strength. Weekly 5km run is part of this phase. Week 9-12 combination. *It is recommended that non-programmed days are for cardio. ** This program is set to start on Mondays to coincide with other programs ie. Run, Mobility, etc. *** This option allows you to message with your coach and add video calls as needed. Video calls are not included with the original price.

Inspired by the ghost pepper, this program is designed for you if you are confident in your movement patterns, 'breathing heavy, palms are sweaty' is a priority. - 45-60 minute training sessions - 4 sessions/week, plus mobility & stability day. Goal: Strength and Conditioning, Sweat. Ability Level: Experienced. Week 1-4 alternate S&C with strength, Week 5-8 alternate higher intensity circuits with strength. Weekly 5km run is part of this phase. Week 9-12 combination. *It is recommended that non-programmed days are for cardio. ** This program is set to start on Mondays to coincide with other programs ie. Run, Mobility, etc. *** This option allows you to message with your coach and add video calls as needed. Video calls are not included with the original price.

Everyone loves a good test drive. This is a sample of our Ghost program- phase 1, week 1.

This program is designed to support law enforcement officers who can train 4 days/week and have at least 1 year of training experience. Training focuses on power, strength, and conditioning with mobility targeting hips, low back, upper back, and shoulders. All training days can be shifted left, right, or doubled in the same day (with a recommended 8 hour between) based on shift schedule. If you have questions throughout or need equipment/movement modifications, you will be able to message your coach at any time. You will have access to this program as soon as you sign up and billing is recurring every 6 weeks.

This program is designed to support law enforcement officers who can train 4 days/week and have at least 1 year of training experience. Training focuses on power, strength, and conditioning with mobility targeting hips, low back, upper back, and shoulders. All training days can be shifted left, right, or doubled in the same day (with a recommended 8 hour between) based on shift schedule. If you have questions throughout or need equipment/movement modifications, you will be able to message your coach at any time. You will have access to this program as soon as you sign up and billing is recurring every 4 weeks.

All movement assessments are conducted by our founder and head coach Chris M. Edwards, PhD (candidate). Coach Chris has over a decade of experience working with professional athletes, actors, military, and first-responders in rehabilitation and performance focused training. Her clinical credentials include CSEP-Clinical Exercise Physiologist, CSEP- High Performance Specialisation, NSCA- Strength and Conditioning Coach, NASM-Corrective Exercise Specialist, Registered Kinesiologist, Kinetic Link Training Level 1, Eldoa level 1 & 2, is a certified Lagree trainer, and has taught yoga all over the world. Her research focuses on sex-specific risk factors of musculoskeletal injuries in military and first-responders, including women's health issues. Chris is passionate about helping people achieve their goals, and will help you be an asset in what ever you do. Your appointment will include: Initial consult 45-60 minutes via video or in person A detailed report of your movement patterns Exercise recommendations to address movement 'dysfunctions' Education resources to help you learn about your movement assessment findings

All in-person coaching is done with our founder and head coach Chris M. Edwards, PhD (candidate). Coach Chris has over a decade of experience working with professional athletes, actors, military, and first-responders in rehabilitation and performance focused training. Her clinical credentials include CSEP-Clinical Exercise Physiologist, CSEP- High Performance Specialisation, NSCA- Strength and Conditioning Coach, NASM-Corrective Exercise Specialist, Registered Kinesiologist, Kinetic Link Training Level 1, Eldoa level 1 & 2, is a certified Lagree trainer, and has taught yoga all over the world. Her research focuses on sex-specific risk factors of musculoskeletal injuries in military and first-responders, including women's health issues. Chris is passionate about helping people achieve their goals, and will help you be an asset in what ever you do. Your appointment will include: 5-7 minute movement assessment 45-minute training session with coaching Location: The Wolf in Ottawa, Ontario On-site visit, Chris will travel to you.* Teams or units, please contact: [email protected] *Travel costs apply.

6 week physical training program built for you if: -Strength and conditioning are your goals, - Confident in squat, lunge, hinge, push, press, carry, - Consistently training for 6 months, - Can hinge and overhead press without pain. *please note: 2-way messaging and option to meet with your coach are not available with this option.

6 week physical training program built for you if: - Strength and conditioning are your goals, - Confident in squat, lunge, hinge, push, press, carry, - Consistently training for 6 months, - Can hinge and overhead press without pain.

50km Running program Goal: Increase distance from 10km to 20km, 30km, 40km, and 50km Focus: Endurance with gradual progressions Difficulty: Advanced *Program is in 4 week cycles with a deload week to being each phase. ** Strength/Resistance programming is not included but is recommended 2 days/week throughout this training. ***It is highly recommended that this training is supported by our High Performance Dietician, fuelling is an essential component of endurance endeavours. Please schedule appointments with her through your in-app messaging or scheduler.

If you are coming back after a training break, this is the program for you. Goal: Build a strong movement base. Strong core, glutes, and upper body. Ability: You are already active and just need some structure for your training days. Time commitment: 60-80 minutes, 4-5x/wk, 3x 6 week phases. Week 1-6: Focus on moving well, accessory movement and videos are common in this phase. Week 7-12: Cardiovascular and muscle endurance. Increased movement difficulty. Week 13-18: S&C and strength training. Increased intensity and difficulty. Note: This option does not give you access to two-way messaging with your coach. You will not be able to ask questions and you will not be able to ask for modifications. If you have completed The Shadow Program in the past and have re-started, this would be a good option for you.

If you are coming back after a training break, this is the program for you. Shadow Program w/ Coaching enables you to ask questions with two-way messaging, get modifications or have this program adapted to compliment your other training requirements.* Goal: Build a strong movement base. Strong core, glutes, and upper body. Ability: You are already active and just need some structure for your training days. Time commitment: 60-80 minutes, 4-5x/wk, 3x 6 week phases. Week 1-6: Focus on moving well, accessory movement and videos are common in this phase. Week 7-12: Cardiovascular and muscle endurance. Increased movement difficulty. Week 13-18: S&C and strength training. Increased intensity and difficulty. *Video calls are available as an add-on, but are not included. **If you have recently recovered from an injury, your physio may consider this program as a next step. If this is the case, please have your practitioner contact us. We are not responsible for additional fees associated with practitioner communications.

Spider is designed to support members of land based element with at least 1 year of consistent training. *Note the program begins the Monday following purchase. Weeks 1-6: 6 training sessions/week. Circuit style training with time flexibility in mind. Main complexes are to be split between what ever time you have available that day ie. if you have 45 minutes remaining after your warm-up, complex 1 and 2 will be split 20 minutes each with a 5 minute recovery period at the end. Circuit days alternate with cardiovascular focused training, mobility, or maintenance aimed at addressing the common injuries in these occupations. Weeks 7-12: 6 training sessions/week. More structured training sessions that focus on strengthening movement patterns, build both muscular strength and cardiovascular endurance. Running is introduced in circuits and trickles into the weekly cycles. Weeks 13-18: 6 training days/week with a few double-up days (still understanding the time demands of the job, the time load on those days shouldn't be more than 90 minutes of training total). Introducing power within the strength and conditioning sessions, running continues to increase GRADUALLY. Mobility and movement patterns are still a priority.

Spider is designed to support members of land based element with at least 1 year of consistent training. *Note the program begins the Monday following purchase. Weeks 1-6: 6 training sessions/week. Circuit style training with time flexibility in mind. Main complexes are to be split between what ever time you have available that day ie. if you have 45 minutes remaining after your warm-up, complex 1 and 2 will be split 20 minutes each with a 5 minute recovery period at the end. Circuit days alternate with cardiovascular focused training, mobility, or maintenance aimed at addressing the common injuries in these occupations. Weeks 7-12: 6 training sessions/week. More structured training sessions that focus on strengthening movement patterns, build both muscular strength and cardiovascular endurance. Running is introduced in circuits and trickles into the weekly cycles. Weeks 13-18: 6 training days/week with a few double-up days (still understanding the time demands of the job, the time load on those days shouldn't be more than 90 minutes of training total). Introducing power within the strength and conditioning sessions, running continues to increase GRADUALLY. Mobility and movement patterns are still a priority.

The Wolf Courses: Injury-Informed Physical Training for Military Personnel This course covers common musculoskeletal injuries among military personnel and breaks down physical training considerations based on injury trends within specific occupations/trades. Sex-specific injuries and physical training recommendations will also be discussed. All recommendations and topics covered are evidence-based, as such the content of this course evolves with the latest literature. Enrollment: This is a self-paced, rolling start course. The final project is a 6-week practical component must be completed within 3 months of starting this course. Cost: $1000.00 Instructor: Chris M. Edwards, PhD (c), MS, BHK, CSCS, CSEP-CEP, NASM-CES, RKin

The Wolf Courses: Injury-Informed Physical Training for Military Personnel - Endurance This course covers common musculoskeletal injuries among military personnel and breaks down physical training considerations based on injury trends within specific occupations/trades. Sex-specific injuries and physical training recommendations for endurance-based adaptations will also be discussed. All recommendations and topics covered are evidence-based, as such the content of this course evolves with the latest literature. Enrollment: This is a self-paced, rolling start course. The final project is a 6-week practical component must be completed within 3 months of starting this course. Cost: $1000.00 Instructor: Chris M. Edwards, PhD, MS, BHK, CSCS, CSEP-CEP, NASM-CES, RKin

The Wolf Courses: Injury-Informed Physical Training for Military Personnel - Endurance II Building off of Endurance I, this course focuses of self-assessment of physical training metrics and musculoskeletal injuries, in pursuit of the goal outlined in the previous module. Reading and assignments vary depending on the student needs. As such, regular communication with course instructor is required. All recommendations and topics covered are evidence-based, as such the content of this course evolves with the latest literature. Enrollment: This is a self-paced, rolling start course. The final project for this section is a detailed log outlining physical training program plan and justification for adjustments based on self-assessments. This course must be completed within 3 months of start date. Cost: $999.99 Instructor: Chris M. Edwards, PhD, MS, BHK, CSCS, CSEP-CEP, NASM-CES, RKin

Meet with our highly sought after performance dietitian. Nutrition Support includes an initial consultation (video) and 6 weeks of support. Initial consult: 45-60 minutes - talk goals, special considerations, gain some tools, and receive immediate actionables. Program: Depending on your goals and the outcome of your initial consult, your support program/plan will be determined by you and your coach.

Female military members are more susceptible to different injuries (mental and physical) than their male peers. This program is developed with considerations for bone mineral density, full body strength (research shows this to be incredibly important for female members especially), and exercises targeting body regions more likely to be injured in female service members. Training experience: Advanced (training consistently for at least 1 year [preferably more], with a minimum of 4 strength or conditioning sessions per week) Prerequisite physical fitness capability: - Run 5km in under 30 minutes - No medical restrictions - Perform at least 15 push-ups without stopping - Front squat 10 reps or more of 60% of bodyweight Program length: 12 weeks (2 phases of 6 weeks) Equipment required: Squat rack, dumbbells, kettlebells, mini bands, resistance bands, sled, assault bike. Training week breakdown: 3 strength and conditioning days, 2-3 cardio specific days (running, choice cardio, or a circuit). Training focus: -Running speed -Full body strength -Muscle system efficiency Note: - This program does not guarantee you will not be injured, it is developed with the latest evidence in mind. - This is designed for individuals who have been training consistently for at least 1 year, with a minimum of 4 strength or conditioning sessions per week. The individual needs to be comfortable and confident performing squats with a barbell, deadlifts, push-ups, bench press, KB swings, and other common lifts performed in a gym setting. - This program starts on the next Monday after purchase. - Modifications for exercises are possible, if you have questions, please reach out to us at [email protected]

Female military members are more susceptible to different injuries (mental and physical) than their male peers. This program is developed with considerations for bone mineral density, full body strength (research shows this to be incredibly important for female members especially), and exercises targeting body regions more likely to be injured in female service members. Training experience: Advanced (training consistently for at least 1 year [preferably more], with a minimum of 4 strength or conditioning sessions per week) Prerequisite physical fitness capability: - Run 5km in under 30 minutes - No medical restrictions - Perform at least 15 push-ups without stopping - Front squat 10 reps or more of 60% of bodyweight Program length: 12 weeks (2 phases of 6 weeks) Equipment required: Squat rack, dumbbells, kettlebells, mini bands, resistance bands, sled, assault bike. Training week breakdown: 3 strength and conditioning days, 2-3 cardio specific days (running, choice cardio, or a circuit). Training focus: -Running speed -Full body strength -Muscle system efficiency Note: - This program does not guarantee you will not be injured, it is developed with the latest evidence in mind. - This is designed for individuals who have been training consistently for at least 1 year, with a minimum of 4 strength or conditioning sessions per week. The individual needs to be comfortable and confident performing squats with a barbell, deadlifts, push-ups, bench press, KB swings, and other common lifts performed in a gym setting. - This program starts on the next Monday after purchase. - Modifications for exercises are possible, if you have questions, please reach out to us at [email protected]

60 minute coaching session. Including but not exclusive to: - Movement screens/coaching - Virtual training session - Movement/Program modifications - Goal setting

45 minute in-person coaching session for custom program.

45 minute in-person coaching session. Please contact to schedule your session prior to purchase.

60 minute nutrition consult with our team dietitian. Consults are over the phone, please provide a contact number to be reached at. It is recommended that you bring to your appointment/have ready: - A 3 day food log (2 weekdays and 1 weekend day of everything you consume in a with with timings and portion sizes), OR a detailed description of your current eating/drinking schedule. - Any dietary restrictions, - What are your goals overall? -What are your nutrition goals?

Meet with our highly sought after performance dietitian. Nutrition Support includes an initial consultation (video) and 6 weeks of support. Initial consult: 45-60 minutes - talk goals, special considerations, gain some tools, and receive immediate actionables. Program: Depending on your goals and the outcome of your initial consult, your support program/plan will be determined by you and your coach.

Run compliment to any Phantom or Ghost program. Focus: Increase pace consistency and speed. Minimum ability: Must be confident running for 45-60 minutes without stopping.

Want to talk goals or tailor your program to your other activities? Have questions? Need some coaching or instruction on a few exercises in your program? Schedule a call 45 minute call with your coach. *This is only available to programs with the 'Coaching' option.