Pain-Free Movement 202

DEUCE Gym

Coach
Teal Montgomery

Intro to Pain-Free Movement is all about OWNING movement and positions. Whether you are looking to increase your 1 rep max, or looking to move freely day to day, learning how to properly stabilize and optimize range of motion is imperative. Our goal is to give you more authorship of your movement and your life. You will learn to become stable through ranges of motion previously unavailable to you, and your breath will become an objective metric in owning these ranges of motion.

$49 / mo
Get Pain-Free Movement 202
benefit-image-0
Video Analysis
This program includes weekly in-depth video analysis, so you can expect greater movement literacy, stability, and command of your body.
benefit-image-1
Be apart of a team
The power is in the community. With Pain Free Movement you'll have access to meet other people with the same fears, struggles, and even injuries.
benefit-image-2
Mindset Coaching
Getting back in the gym and staying consistent can be a huge challenge. The problem comes down to what we tell ourselves. As someone who has experienced severe spinal injuries, countless of muscle tears, and multiple broken bones Coach Teal understands the dance between the mind and the body.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to get stronger safely
feature-icon
Programming 3 days per week
Daily strength, accessory, and conditioning, training that’s accessible and challenging for athletes of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will challenge you, know you better, and keep you going longer, all through an app
Equipment
Required
Dumbbells // Bench
Recommended
Barbell // Trap Bar // Assault Bike/ Stationary bike
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-5-7

A

Incline Bench Press

4 x 8

B1

Single Arm DB Bench Press

3 x 10

B2

DB Tate Press

3 x 12

B3

DB PLANK PULL THROUGH

3 x 14

C

Lateral Plyo Skier Hops

4 x 30

D

Ring Rows

4 x MAX

Tuesday
2024-5-9

A

Trap Bar Deadlift

3 x 10

B1

RDL

3 x 10

B2

1-Arm DB Bent Over Row

3 x 8

B3

Weighted Deadbug

3 x 12

C

200' Sled sprint

4 x 200

Thursday
2024-5-11

A

Paused Back Squat

4 x 7

B1

KOT GOBLET SQUAT

3 x 10

B2

Bear Hold

3 x 20

B3

Ab Mat Sit Ups

3 x 0:20

B4

Flutter Kicks

3 x 0:20

B5

Tcked Hollow Hold

3 x MAX

C

Run

4 x 200

Coach
More from DEUCE Gym
coach-avatar Teal Montgomery

Teal has been in the Crossfit world since 2010, and is no stranger to pain. She has recovered from a severe spinal injury, and at 35 is stronger and faster than she has ever been. Teal now is a full time coach at Deuce Gym and a Level 4 E.L.D.O.A. Trainer.

Join Your Virtual Gym

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

Pain-Free Movement 202
screenshot1
Pain-Free Movement 202
screenshot2
Pain-Free Movement 202
screenshot3

More from DEUCE Gym

teams
programs
Pain-Free Movement 202
Join Today!