THE LAB 🧪🥼🔬

Kinection Physical Therapy and Wellness Ctr

General Fitness, Personal Training, Strength & Conditioning

Coach

James Pope

Welcome to THE LAB 🧪 🥼

If you’re looking for a fitness program that makes you feel athletic again without the overwhelm of complicated programming, I’ve got you. I get that life’s responsibilities change, and full-time athletics isn’t the priority anymore. That’s why my approach is simple, effective, and consistent—so you can still work on your athleticism without losing your mind in the process.

 Workouts are 45-60 minutes and designed to tap into multiple athletic qualities, helping you become a well-rounded, physically prepared individual. Programming is updated bi-weekly to keep your training fresh, progressive, and exciting.

The Lab is more than just a gym—it’s a space where you can refine your skills, rebuild your athleticism, and challenge yourself alongside others who are doing the same. It’s welcoming but intentional, with expert coaching to dial in your technique and a group environment that keeps the energy high and the effort honest.

$27 / mo

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Fresh Programming

Take the overwhelm out of having to program for yourself and follow along knowing you are getting a comprehensive session and week in, minimizing staleness and "feeling behind."

Direct Access to Me :)

From training modifications/progressions, to technique checks, to reporting wins and losses - I'll be able to help you from wherever you are.

The Lab Crew (Community)

The interweb is cool in that we can come together online, living different but similar lives to encourage and challenge one another to get better - but also be there in times of need if you are struggling. Check in with the team during your highs and your lows to help keep you consistent along the way!

Features

Access to your coaches

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

Programming 4 days per week

Daily strength, conditioning, and skill training 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, Barbells

Recommended

Resistance Bands, Cables, Medballs

Sample Week

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

Sunday

Week 2 Day 2

A-skip (in place)

3 x 16

B-Skip (in place)

3 x 16

Euro Skater

3 x 6

10 Yard Sprint

5 x 10

DB Pullover

3 x 12

Standing Side Crunch

Single-leg Balance w/ Weight Pass

Tuesday

Week 2 Day 4

Squatty Crab Press

3 x 40

Alternating Split Stance Leaps

3 x 12

Good Morning

3 x 5

BB Power Shrug

3 x 3

Preferred Squat

2 x 5

DB Bicep Curls

3 x 15

Modified Copenhagen Plank Dip

3 x 8

Wednesday

Week 2 Day 5

Airdyne

1 x 7:00

Surrenders

3 x 8

Hook-lying Arm Bar

3 x 8

Seated Calf Raises

3 x 12

Leg Extension

3 x 15

Physioball Leg Curl

3 x 10

DB Chest Fly

Cable Tricep Extensions

Half Kneel Chop

Saturday

Week 3 Day 1

Pogo Jump

3 x 10 @ 5

Bent Over Chest Pass - Chest Plyo

3 x 10 @ 5

Front Rack Marching

3 x 30 @ 5

Half Kneel Windmills

3 x 8 @ 4

Preferred Squat

8, 5

Preferred Squat

3 x 3

Barbell Bench Press

2 x 7

Barbell Bench Press

3 x 3

Seated Calf Raise

3 x 12 @ 7

Bench Dips

3 x 12 @ 7

Reverse Ab Curl

3 x 10 @ 6

Coach

More from Kinection Physical Therapy and Wellness Ctr

James Pope

Head Coach

Join Your Virtual Gym

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

THE LAB 🧪🥼🔬

THE LAB 🧪🥼🔬

THE LAB 🧪🥼🔬

Customer Reviews

Overall Rating

THE LAB 🧪🥼🔬

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