MD-FIT Essentials

Mobility-Doc

General Fitness, Functional Fitness, Mobility

Coaches

Dr. Chloe Costigan and Dr. John Giacalone

Are you tired of twinges and tweaks? Does one side feel stronger than the other? This program is created to balance out asymmetries bulletproofing your whole body. We do this by using physical therapy based fitness that targets your entire foundation. This program will help you improve your foundational strength and increase your mobility in all joints. The combination of these two things keeps you moving well and prevents injury. We have seen it happen with our thousands of patients we treat each year and we want to share it with you.

Stop dealing with those small nagging issues that keep popping up. You don't want any more minor setbacks, and we don't want you to either. Do this class and transform how your body is able to take the challenges of your regular routine. Support your fitness, don't replace it!

You'll Get:

3 weekly Primers focusing on: upper body, lower body, and spine/core.
Strengthening Couplet paired with the Primer to re-enforce better movement patterns
Each workout is approximately 20 minutes
Bonus recovery/mobility work programmed 7 days per week

$20 / mo

Get MD-FIT Essentials

Improve mobility, stability, & strength

Every workout contains special PT principles that will benefit your entire foundation.

Follow Along

Join us as we help you get the most out of your primer. You can follow along with us or just use the app to track your progress!

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

PT-based strength and fitness programming that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Strength Cycle 8 Wk 2 Lower Body

Windshield Wiper Stretch

3 x 50

Plank fire hydrant

3 x 50

Single Leg RDL with Jump (MoveRight)

3 x 50

DB Deadlift

5 x 60

Conditioning

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

Side Lying Internal Rotation

3 x 50

Down Dog Toe Touches

3 x 50

Alternating DB Row

3 x 50

DB Split Curl to Press

5 x 60

Conditioning

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

Scorpions (MoveRight)

3 x 50

jackknifes crunch

3 x 50

kb woodchop

3 x 50

American KB Swing

6 x 40

Conditioning

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