Online Training Programs
DIY training and prehab programs for strength and mobility
CrossfiT Accessory Programs / Prehab Programs
Online training programs designed by a Doctor of Physical Therapy to improve your mobility, increase strength, decrease pain, and improve performance.
Back to Basics: Low Back accessory program for crossfit Athletes
A comprehensive 8-week low back-specific accessory program for CrossFit athletes and weightlifters designed to improve mobility, decrease pain, and increase performance so you can build a bulletproof back and prevent injuries.
Three 10-15 minute workouts a week for 8 weeks delivered via PDF.
$59 USD
Shoulder accessory program for crossfit Athletes
A comprehensive 8-week shoulder-specific accessory program for CrossFit athletes and weightlifters designed to improve mobility, decrease pain, and increase performance so you can keep getting after it in the gym.
Three 10-15 minute workouts a week for 8 weeks delivered via PDF.
$59 USD
What clients have to say about our programs:
“…productive and useful exercises that helped right away, and they were easy to incorporate into my workout schedule. I went from not being able to do a basic wall ball exercise without pain to being able to do them again with ease. I am now able to do a kipping pull up, when before, I could hardly hang from the pull up bar without pain.”
Strength, hypertrophy, & muscular endurance Programs
These programs will get you strong AF!
Spanish APRE
12-week online training program using auto-regulatory progressive resistance exercise training principles to increase hypertrophy, muscular endurance, and strength.
APRE is superior to linear strength training because you can adjust your training based on how you feel that day, allowing you to work smarter while still gaining strength and power.
This program includes Olympic lifting, plyometric and ballistic exercises, compound lifts using APRE protocols, upper and lower body accessory strength, and core exercises. Ideal for athletes with a training age of 1-2 years.
Two, 6-week training blocks with 4 training sessions/week. Delivered via the TeamBuildr app.
$175 USD - 50% OFF with code “TISTHESEASON”
Warrior 5x5
A 12-week no-nonsense, simple, and effective online training program to increase total body strength.
You’ll perform compound movements to get the biggest “bang for your buck” while training. This program is inspired by Bill Starr and his book The Strongest Shall Survive. Sometimes simple is just better.
This program is designed for simplicity and is perfect if you are looking for a short and effective training plan to fit your busy schedule OR can be added to your existing training regimen.
Three, 4-week training blocks with 3 sessions/week. Delivered via the TeamBuildr App.
$175 USD - 50% OFF with code “TISTHESEASON”
Advanced Training Programs
Programs designed to increase strength, speed and explosive power.
Triphasic with a twist
12-week online training program with triphasic training and rotational core exercises to increase your explosive strength, power, & speed.
This program is smart and effective incorporating eccentric, isometric, and concentric phases into training blocks. It comes with an added “twist” of rotational core exercises that will strengthen your core and back, increase your ability to produce force and power, and decrease your risk of injury.
You’ll have a structured and progressive program to optimize your performance and develop a well-rounded foundation of strength.
Four 2-3 week training blocks with 3 sessions/week. Delivered via the TeamBuildr App.
$175 USD - 50% OFF with code “TISTHESEASON”
Harder, longer, faster, SMARTER
Work hard and train smart with this 12-week online training program. You'll develop your Force Velocity Profile across the Strength-Speed continuum.
This program utilizes three similar but different programming methods for harnessing Post-Activation Potentiation in training: Complex, Contrast, and Complex|Contrast (aka French Contrast) Training cycles.
Three 4-week training blocks with 3-4 sessions/week. Delivered via the TeamBuildr App.
$175 USD - 50% OFF with code “TISTHESEASON”