The Triad: 12 Weeks of Strength, Mobility & Running with Coach Feedback & Adaptations
Next 12 Week Program begins 1st Monday from purchase⏳
3 Whole Body Strength Sessions Per Week
2 Runs with 1 Optional extra run (2-3 total) Per Week
Mobility Work Blended INTO Strength Sessions
Gym + Mobility (Minimal OR Maximal Effective Dose Options)
12 weeks with weekly coach feedback (Starts Monday)
Keep in touch via DMs on the App to let us know which plan you need that week.
Maximum Effective Dose Program 👇
Day 1. Push (Approximately 70 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 75 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 90 mins)
Day 6. Arms (Approximately 65 mins)
Day 7. Rest
Minimum Effective Dose Program 👇
Day 1. Push (Approximately 55 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 55 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 65 mins)
Day 6. Arms (Approximately 45 mins)
Day 7. Rest
4 Program Bundle PDFs
More for less
Get our 4 best selling programs (Hip, Ankle, Spine, Shoulder) in a bundle for a discounted price!
Plantar Fasciitis Guide PDF
Pesky foot pain? We got you.
In this guide we will teach you how to adapt your lifestyle & habits to better suit your feet. We will also guide you through 12 gradual weeks of flexibility & strength work specially designed to battle the pain you are going through that we have personally had & treated with 100s of clients!
Hallux Valgus (Bunions) Guide PDF
Beat Bunions
Follow our 'daily treatment' & 12 week progressions to improve your foot function.
Beginners Mobility Course PDF (Program + Educational Course) 2025
3 Modules: How Joints Function, Mobility Manual & a 12 Week Whole Body Mobility Program