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Functional Strength Training

The Mobile Athlete: Physical Therapy + Performance

Coach
Dr. Shawn Daniel, DPT, PT

Strength for Life: Move Well, Be Strong.

Tired of feeling limited? Want strength that lasts? Do you feel a little lost when you go to the gym?

As a physical therapist specializing in human movement and functional strength training, I understand the unique challenges and aspirations of the everyday athlete. You're not looking to compete in elite competitions; you're seeking the tools to navigate life with ease, strength, and resilience. You want to hike mountains, play with your grandkids, and simply move without pain or restriction.

That's why I've developed a comprehensive strength training program designed to empower you to build a foundation of robust, adaptable strength that will serve you for decades to come. This isn't just another generic workout plan; it's a roadmap to a stronger, healthier, and more vibrant you.

Why Functional Strength Training?

It combats age-related decline: reduces falls, boosts bone density, improves mobility, and reduces pain. We focus on real-life movements: squats, deadlifts, core stability, and progressive overload.

My Unique Approach:

Evidence-based: Safe, effective, and sustainable. Form focus: Maximize results, minimize injury. Ongoing support: Guidance and adjustments.

Who's it for?

Those seeking: strength, longevity, structured training, proper technique, and independence.

**What will you gain? **

Increased strength, balance, mobility. Reduced pain, boosted bone density. Improved posture, energy, and confidence.

Invest in your future. Let’s build lasting strength. If you want to move well when you are 90, you have start moving well today.

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Science Backed Programming
No gimmicky exercises. My programs are designed based on the latest research in exercise science and rehabilitation. We prioritize exercises that are safe, effective, and sustainable.
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Progressive Training Plans
Your program will evolve as you get stronger, ensuring continuous progress and preventing plateaus.
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Guidance and Support
I'll be your coach and guide, providing ongoing support, motivation, and adjustments to your program as needed.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily mobility, strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Access to a commercial gym or a home gym
Recommended
Barbell with plates, Dumbbells, Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 8 Day 1

Prep

A

Deadlift Warm-Up 2

Warm-Up 2 Sets 1:00 Cardio 8/ea. Kneeling Lunge to Half Split 0:30/ea. Posterior Banded Hip Opener 10 Weighted Good Morning 10 Light Barbell Deadlifts

B

Deadlift

Conditioning

C

Every 4:00 Minutes x 3 Rounds 15 Weighted Glute Bridges (mod up: single leg) 30 Slow Crossbody Mountain Climbers 15 Prone Banded Hamstring Curls

Recovery

D

Deadlift Cool-Down 2

1:00/ea. Adductor Smash 1:00/ea. Single Leg Banded Forward Fold 1:00/ea. Hamstring Foam Roll

Monday
Week 8 Day 2

Prep

A

Running Warm-Up

3 Rounds 10 Alternating Hamstring Scoops 0:30/ea. Calf Stretch 10 Alternating Quad Stretch 10 Eccentric Calf Raises

B

Run

Recovery

C

Running Cool-Down

1:00 Plank to Downward Dog 1:00/ea. Pigeon Stretch 1:00/ea. Single Leg Banded Forward Fold

Tuesday
Week 8 Day 3

Prep

A

Bent Over BB Row Warm-Up 2

2 Sets 1:00 Mod Cardio 1:00/ea. Overhead Shoulder Banded Distraction 10 Banded Lat Pull Down 10/ea. Shoulder Row with External Rotation & Press 10 Barbell Bent Over Row

B

Bent Over Barbell Row

Conditioning

C

EMOM x 12 Minutes Min 1: 12 Alternating Dumbbell Push Press Min 2: 12 Slam Balls Min 3: 12/ea. Single Arm Banded Tricep Extension Min 4: Rest

Recovery

D

BB Bent Over Row Cool-Down 1

1:00/ea. Overhead Shoulder Banded Opener 1:00/ea. Lat Foam Roll 1:00/ea. Barbell Bicep Smash

Wednesday
Week 8 Day 4

Prep

A

At Home Warm-Up

3 Rounds 20 Arm Circles (10 forward/10 backward) 20 Mountain climbers 10 Bootstrappers 20 High knees (in place) 0:30 Dead bugs 10 Kneeling lunge to half split (5/ea. side)

At Home Workout

B

Part 1 1 Round 60 Alternating Unweighted Lunge 30 Push Up Rest 1 Minute before Part 2 Part 2 2 Rounds 30 Alternating Unweighted Lunge 15 Push Up Rest 1 Minute before Part 3 (but NOT between Rounds) Part 3 3 Rounds 20 Alternating Unweighted Lunge 10 Push Up

Recovery

C

At Home Cool-Down

1:00/ea. Kneeling Lunges to Half Split 1:00/ea. Twisted Cross 1:00 Child's Pose

Thursday
Week 8 Day 5

Shoulder Mobility Warm-Up

A

2 Rounds 2:00 Cardio 10 Total Serratus Anterior Push Up to Downward Dog 1:00 PVC Lat Opener 1:00/ea. Banded Bully Stretch

Circuit

B

4 Rounds 10 Supine Reverse Lower Trap Raise 10 Incline Y Raises 10 Standing Arnold Press Rest 1:00 between sets

Cardio Circuit

C

3 Rounds 4:00 On 1:00 Off Switch machines every round.

Cool-Down

D

1:00/ea. Overhead Shoulder Banded Opener 1:00/ea. Twisted Cross 1:00/ea. Barbell Lat Stretch

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Stop wasting time.

You have two non-renewable resources - your time and your health. Don't waste either.

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The Proof
verified-athlete-avatar Erin B.

Mom of 2, former collegiate rower

Verified Athlete

"I've never been more holistically well. I rehabbed a back injury with The Mobile Athlete and then moved into their strength training. Having the programming ready fore me means I am consistent in my strength training and I've never felt stronger."

verified-athlete-avatar Joshua S

Triathlete

Verified Athlete

"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualify for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury free."

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When you join a team you’re getting more than programming, you’re joining an online community.

Functional Strength Training
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Functional Strength Training
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Functional Strength Training
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Functional Strength Training