Functional Strength Training
The Mobile Athlete: Physical Therapy + Performance
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.
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
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
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
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
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
Dr. Shawn Daniel, DPT, PT
Performance Physical Therapist who's purpose to guide everyday athletes to becoming more durable, strong and mobile.
You have two non-renewable resources - your time and your health. Don't waste either.
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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."
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."
When you join a team you’re getting more than programming, you’re joining an online community.
Functional Strength Training
Functional Strength Training
Functional Strength Training
