MD-FIT Strength

Mobility-Doc

General Fitness, Functional Fitness, Strength & Conditioning
Coaches
Dr. Chloe Costigan and Dr. John Giacalone

MD Fit is our collection of PT-based strength and conditioning programs that are designed to bulletproof your body. Build a strong and mobile foundation with 3 weekly workouts that are designed to support your fitness, not replace.

MD Fit Strength

  • 3 weekly workouts focusing on: upper body, lower body, and spine/core.
  • Each workout is just about 30 minutes
  • Join us live online or watch the recordings for each class whenever you want
  • Get a full body workout with basic equipment like dumbbells
  • Based on how we've helped 20,000+ patients
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Improve mobility, stability, & strength
Every workout contains special PT principles that will benefit your entire foundation.
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Access our livestream
Every class is streamed live using vimeo.
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Bulletproof your body
Using the Mobility-Doc Method our workouts layer mobility, stability, and strength work for your upper body, lower body, and spine.
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 3 days per week
PT-based strength and fitness programming 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Foam Roller // Chair or Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Strength Cycle 8 Wk 2 Lower Body

A1

Windshield Wiper Stretch

3 x 50

A2

Plank fire hydrant

3 x 50

A3

Single Leg RDL with Jump (MoveRight)

3 x 50

B

DB Deadlift

5 x 60

Conditioning

C

AMRAP 49

AMRAP 49 8 Min AMRAP Final score is number of rounds you compete in 8 minutes Rx Circuit: (if needed you can modify the reps of any exercises) 40x Flutter Kicks 20x Alternating 1 arm DB Snatches 10x DB Thrusters

Wednesday
Strength Cycle 8 Wk 2 Upper Body

A1

Side Lying Internal Rotation

3 x 50

A2

Down Dog Toe Touches

3 x 50

A3

Alternating DB Row

3 x 50

B

DB Split Curl to Press

5 x 60

Conditioning

C

AMRAP 50

AMRAP 50 8 Min AMRAP Final score is number of rounds you compete in 8 minutes Rx Circuit: (if needed you can modify the reps of any exercises) 40x Mountain Climbers 20x Hollow hold 1 arm DB Bench Press (10x each side) 10x Curtsey Lunge (with or without weight)

Saturday
Strength Cycle 8 Wk 3 Core Day

A1

Scorpions (MoveRight)

3 x 50

A2

jackknifes crunch

3 x 50

A3

kb woodchop

3 x 50

B

American KB Swing

6 x 40

Conditioning

C

45/15 (28)

45/15 (28) Every round is 45s and 15s of rest. If you finish sooner than 45s then you get more rest time. You will have 10 rounds. Total Rounds: 10 Rx Circuit: (if needed you can modify the reps of any exercises) 4x Jumping Squats (or regular air squats) 20x Seated Russian Twists with weight 4x alternating single leg plank walkout (or 2 legs if that’s too hard)

Coaches
coach-avatar Dr. Chloe Costigan

Dr. Chloe is a former D1 distance athlete turned PT. She both coaches and regularly contributes to the MD Fit program.

coach-avatar Dr. John Giacalone

Dr. John has coached groups and individuals at various levels ranging from PT classes to national-level Olympic weightlifting. When he isn’t coaching this class, he is taking it as a member.

Join Your Virtual Gym

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

MD-FIT Strength
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MD-FIT Strength
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MD-FIT Strength
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