Reform HP

Reform Health & Performance

General Fitness, Strength & Conditioning
Coach
Michael O'Neal CPT, LMT, NMT

Strength & Conditioning Centered Around Joint Health

RangeGains is a full-body, free-weight strength and conditioning program that pushes you to train hard while keeping your joints healthy.

6 workouts per week (3 strength + 3 conditioning)

Exercise demo videos and interactive workout log (no lifeless PDFs)

Joint health routines for prep pieces and recovery days

Direct message access to your coach

This month-to-month program can be performed at any gym with free weights. Many free-weight exercises in RangeGains can be easily substituted with machines if necessary.

The days of building muslce at the cost of breaking down joints are over. You can move, look, AND feel better altogether.

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Increase Lean Muscle Mass
Crush a 500-pound deadlift or pick up your 5-year-old child. Full-body strength training will get you there.
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Build Endurance
Run a marathon or climb stairs without getting winded. Conditioning workouts will move you toward your goal.
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Restore Range Of Motion
Building muscle shouldn't mean damaging joints. Mobility routines designed by therapists prepare your body for each day's training.
Features
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Workout Log & Access To Your Coach
Tracking your training holds you accountable. Your coach provides the feedback you need to progress toward you goals.
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Programming 6 days per week
Daily strength, conditioning, and joint health training is accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos guide your practice and make execution easy.
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Detailed, Expert Instruction
With programming influenced by both therapy and training, RangeGains gives you a foundation of joint health to build strength and endurance.
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Committed Teammates
Your fellow RangeGains followers will keep you pushing to achieve your best.
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Delivered through TrainHeroic
No more lifeless spreadsheets. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Kettlebells // Bench // Box
Recommended
Trap Bar // Safety Squat Bar // Air Bike or Bike Erg // Rower // Treadmill
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
RG1.1

A1

Run/Row/Bike/Ski

1 x 3:00

A2

Neck CARs

1 x 3

A3

Shoulder CARs

1 x 3

A4

Hip CARs

1 x 3

B

Deadlift/Trap Bar Deadlift

4 x 10 @ 60 %

C

Bench Press

4 x 10 @ 60 %

D

Alternating KB Bent Over Row

4 x 10

E1

DB Fly

_ , _ , MAX

E2

Alternating DB Curl

_ , _ , MAX

F1

Med Ball Sideways Toss

3 x 10

F2

Plank

3 x 30

Monday
RG1.2

A1

Run/Row/Bike/Ski

1 x 400

A2

Run/Row/Bike/Ski

3 x 500

A3

Run/Row/Bike/Ski

1 x 400

B1

90-90 Hip Internal Rotation Stretch

1 x 2:00

B2

90-90 Hip External Rotation Stretch

1 x 2:00

Tuesday
RG1.3

A1

Run/Row/Bike/Ski

1 x 3:00

A2

Neck CARs

1 x 3

A3

Shoulder CARs

1 x 3

A4

Hip CARs

1 x 3

B

KB Farmer Hold Split Squat

4 x 8

C

Supinated Grip Pull-Up

_ , _ , _ , MAX

D

Alternating KB Overhead Press

4 x 10

E1

DB Reverse Fly

_ , _ , MAX

E2

Tricep Kickback

_ , _ , _ , MAX

F1

Hanging Abs (Bent Knee/Straight Leg)

3 x 10

F2

Russian Twist

3 x 20

Wednesday
RG1.4

A

Run/Row/Bike/Ski

3 x 10:00

B1

Spine Segmentation

B2

Scapula CARs

B3

Shoulder CARs

B4

Hip CARs

Thursday
RG1.5

A1

Run/Row/Bike/Ski

1 x 3:00

A2

Neck CARs

1 x 3

A3

Shoulder CARs

1 x 3

A4

Hip CARs

1 x 3

B

Front Squat

4 x 10 @ 60 %

C

Staggered Stance KB Deadlift

3 x 8

D1

Alternating DB Incline Press

3 x 8

D2

One Arm DB Row

3 x 8

E1

Push-Up

_ , _ , MAX

E2

Alternating DB Hammer Curl

3 x 10

F1

Med Ball Side Toss

3 x 10

F2

Flutter Kick

3 x 20

Friday
RG1.6

A1

Air Bike

1 x 5:00

A2

Air Bike

3 x 20

A3

Air Bike

1 x 5:00

B1

90-90 Hip Internal Rotation Stretch

1 x 2:00

B2

Low Lunge Hip Extension Stretch

1 x 2:00

Coach
coach-avatar Michael O'Neal CPT, LMT, NMT

Michael has diverse experience in health and performance. He overcame multiple injuries to play college football. He currently works as a massage therapist and performance trainer with clients of all levels, from general population to professional athletes.

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Build Muscle Without Breaking Joints

RangeGains provides full-body strength and conditioning while supporting long-term joint health. You don't have to choose between looking your best and feeling your best. Build Strong Muscles. Enjoy Healthy Joints. Train Pain-Free for Life.

Start My 7-Day Free Trial
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FAQs
What if I don't have both dumbbells and kettlebells?
While certain movements are specified as "KB" (kettlebell) or "DB" (dumbbell), kettlebells and dumbbells are mostly interchangeable for this program. If you do not have access to kettlebells, dumbbells can be used in their place, and vice versa.
Do I have to do all six days per week to benefit from RangeGains?
No. Each strength day is full-body. You get solid upper body and lower body strength training even if you don't get all three strength days in every week. Following the program as written is ideal, but life happens. You'll see results by doing the workouts you can. Conditioning days are flexible.
Should I do this program if I'm new to working out?
Beginners can and should perform this program. The embedded videos demo every movement. If you're new to working out and don't have established maxes, go by feel when choosing weights. As you log your workouts, you'll gather enough data to know your percentages within a few weeks of training.
The Proof
verified-athlete-avatar Roy

Entrepreneur

Verified Athlete

"My legs are as strong as they've ever been, my back feels fantastic, and I carry all my groceries in one trip."

verified-athlete-avatar Tori

Yoga Instructor

Verified Athlete

"I resolved three years of shoulder pain when I started doing joint health routines and strength training!"

verified-athlete-avatar Jay

Police Officer, Former NFL Player

Verified Athlete

"I've gained muscle and endurance without beating up my body too much. The range of motion work helps a ton with all the time I spend in my patrol car."

verified-athlete-avatar Susan

Fitness Enthusiast

Verified Athlete

"I've been doing different workout programs for years, and my legs have never been stronger!"

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