Fly Performance Physical Therapy
Coach
Alyssa Coons
Features
3 sessions per week
Must use App app to view and log training
Team Training
3 sessions per week
Must use App app to view and log training
Team Training
Strength
Feel strong without feeling rundown
Mobility
Move through your full range of motion and all movement patterns
Features
Programming 3 days per week
Full body workouts designed to use your full potential. Expertly designed to minimize over-use injuries and to leave you feeling athletic again.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2026-5-25
A
RDL
4 x 8
B1
DB Z Press
4 x 8
B2
KB Windmill
4 x 5
C
Landmine Rotational clean and press
4 x 5
D
Backward Sled Drag
5 x 60
Tuesday
Week 2 Day 3
A
Single Arm Landmine Row
4 x 8
B
Crossover Step Up
4 x 5
C1
DB Bicep Curls
3 x 10
C2
DB Overhead Tricep Extension
3 x 10
D1
Single arm KB lateral swing
3 x 6
D2
DB Bear Crawl
3 x 50
Thursday
2026-5-22
A
Zercher Squat
6, 6, 5, 5, 4
B1
Double KB pullover
4 x 6
B2
Copenhagen plank with press
4 x 5
C
Strict Chin Up
5 x MAX
D
Med Ball Wall Throw
4 x 12
FAQs
Why is the price higher than most programs?
What if I don't know how to do the movements?
What if I don't have to equipment?
This program is designed by a Doctor of Physical Therapy with background in strength and conditioning. It combines strength training while utilizing athletic movements, utilizing full range of motion, and expertly planned to reduce over-use injuries in the gym.
There are videos available for each exercise! If you still don't understand it, reach out to your coach through the chat!
Although having the equipment is ideal, most exercises have a substitute available should you need to adjust for lack of equipment.
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