Kickstart your fitness journey with our 14-Day Total Body Tune-Up, designed to help you build a strong and resilient body while preventing common injuries. Crafted by expert Physical Therapists to provide you with essential rehabilitative exercises and strategies to create a solid fitness foundation. Our plan will help ensure you stay injury-free as you train.
The program breaks down each major body region and provides step-by-step mobility and strength interventions for each area. We conclude the program with a 3-day sample training program to help you better understand how to integrate the program into your training seamlessly!
A1
Cervical SNAG
2 x 5 @ 5
A2
Cervical CAR
2 x 8
B1
Chin Tuck
2 x 15 @ 3
B2
Chin Tuck with Lift Off
2 x 5 @ 8
B3
Chin Tuck with Rotation
2 x 5
C1
Cervical Side Glide
2 x 10 @ 5
C2
Cervical Extension Isometric
2 x 5 @ 10
A1
Thoracic Extension on Foam Roller
2 x 8 @ 5
A2
T-Spine Reach
2 x 8 @ 3
A3
Lat Stretch
2 x 5 @ 10
A4
Half Kneeling Thoracic CAR
2 x 6
B1
Prone I
2 x 10 @ 3
B2
Prone W
2 x 10 @ 3
C1
Resisted Thoracic Rotation
2 x 10
C2
Trunk Rotation Feet Elevated
2 x 8
A1
Supine Shoulder Stretch
2 x 5 @ 5
A2
Prone Y
2 x 5 @ 10
A3
Prone T
2 x 10
A4
Prone Swimmer
2 x 8
B1
Quadruped Scapula Controlled Articular Rotations
2 x 15
B2
Scapula Push Up to Down Dog
2 x 5
B3
High Plank with Reach
2 x 8
A
External Rotation Flow
2 x 5
B1
Kettlebell Overhead Press
2 x 10
B2
External Rotation to Overhead Press
2 x 8
C1
Push Up to Renegade Row
3 x 6
C2
Dumbbell Lateral Raise
2 x 8
D1
Half Kneeling Windmill
3 x 6
D2
Waiter's Walk
3 x 30
D3
Plank with Reach
3 x 8
A
Elbow Gapping Mobilization
2 x 5 @ 10
B1
Band Wrist Mobilization
2 x 5 @ 10
B2
Pronation/ Supination Stretch
2 x 3 @ 10
C1
Wrist Curls
3 x 15
C2
Reverse Wrist Curls
3 x 12
D1
Band Pronation
3 x 15
D2
Band Supination
3 x 12
D3
Tendon Glides
3 x 4
E1
Suitcase Carry
3 x 30
E2
Terminal Elbow Extension
3 x 5 @ 5
E3
Zottman Curls
3 x 5
A1
Child Post to Cobra
2 x 10 @ 3
A2
WORLD'S GREATEST STRETCH
2 x 5 @ 5
A3
Back Controlled Articular Rotation (CAR)
2 x 5
B1
Dead Bug
3 x 8
B2
Side Plank with Hip Abduction
3 x 12
B3
Reverse Hyperextension
3 x 4 @ 5
C1
Front Plank on Elbows
3 x 30
C2
Half Kneel Chop
3 x 8
C3
Waiter's Walk
3 x 30
A1
Couch Stretch (Hip Flexors)
3 x 30
A2
Pigeon Stretch
3 x 4 @ 10
A3
90/90 Hip Shifts w/ Lift
3 x 4 @ 3
B1
Half Kneeling Adductor Stretch
2 x 5 @ 10
B2
Hip Airplane
2 x 8
C1
Long Sitting Hip Flexor Lift
2 x 6 @ 3
C2
Hip Controlled Articular Rotation (CAR)
2 x 8
As a Doctor of Physical Therapy, I integrate rehab principles into training programs for runners, weight lifters, and hybrid athletes. My approach focuses on injury prevention, functional movement, and optimizing performance. Whether you're recovering or enhancing fitness, I help you build strength, mobility, and resilience to move pain-free.
Gain the tools to self-manage small aches, pains, and injuries before they keep you from training. Eliminate pain and unlock your potential.
Get Total Body Tune-Up