Tempered Strength PT

Strength & Conditioning
Coach
Michael Gaspari

This team is for those who are looking to take a different approach to both rehab and exercise.  Not only is this program designed to help improve your strength and make progress towards your fitness goals, but it is applicable to dealing with pain in your body.

If you're looking improve your health, get stronger, and improve pain while joining a fitness forward community with support from a physical therapist, get started today!

Features
6 sessions per week
Must use App app to view and log training
Team Training
$65 / mo
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Rehab Support
You will have direct access to a rehab professional invested in helping you stay in the gym, work through your pain, and get stronger while you are healing.
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Daily Programming for Strength/Mobility
Think about this team as the foundation for recovery. Whether you have pain or not, there are certain exercises and mobility routines that can help give your body what it can be lacking: strength and mobility in key areas often affected during pain/injury. You will get regular activities to keep you mobile, as well as exercises which progress overtime to get you stronger and more resilient.
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Expert Guidance
If you want to lift heavy and get stronger but want to avoid getting injured, you need a Physical Therapist who lifts. I don't just prescribe exercises, I lift heavy multiple times a week. Staying healthy and pain-free is a must, so if you're willing to put time and energy into prehab, this team is where you belong.
Features
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Access to your coach
A Physical Therapist and coach who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and mobility that’s accessible and challenging for everyone at any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your PT and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Normal Gym equipment: Barbell with weights // dumbbells // machines.  Your average gym should have the equipment prescribed though I do suggest alternatives if you don't have access to a barbell or aren't particularly interested in using a barbell.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-06-03

A

Bench Press

2, 8, 8, 8

B

Squat Clean

3 x 6

C

Single Leg RDL

4 x 8

D

Overhead Press

4 x 8

E1

DB Lateral Raise

3 x 10

E2

Tricep Rope Pulldowns

3 x 15

F

Pain

G

Stress

Monday
Mobility 1.2

A

Full body mobility

1 x 10:00

Tuesday
2024-06-05

A

Deadlift

3, 6, 6, 6, 6

B

Incline DB Bench Press

3 x 12

C

Seated Row

4 x 8

D1

DB Bicep Curls

4 x 8

D2

Lat Pulldown

4 x 12

E

Reverse Lunges

3 x 8

Thursday
Cardio

A

Cardio

1 x 30:00

Thursday
Shoulder and Neck Rehab

A

Thoracic Rotation

1 x 20

B

Thoracic Extension on Foam Roller

1 x 1:30

C

Cervical Traction

1 x 2:00

D

Low Row with External Rotation

3 x 12

E

Forearm Wall Slide w/ Retraction

2 x 10

F

Kneeling Open Book

2 x 10

Friday
2024-06-08

A

Back Squat

4, 6, 6, 5, 5

B

Paused Bench Press

4 x 12

C

Lat Pulldown

4 x 8

D1

Leg Extension

3 x 8

D2

Prone Machine Hamstring Curl

3 x 8

E

Seated Calf Raises

4 x 10

Saturday
Cardio

A

Cardio

1 x 30:00

Coach
More from Tempered Strength PT
coach-avatar Michael Gaspari

FAQs
What is the Lifting Rehab Club?
This Club is my attempt to help people get stronger, and provides exercise programming that incorporates some of the basic concepts of rehabilitation for common orthopedic conditions. I want to build a supportive community dedicated to helping others improve their lives with strengthening.
Do I need to do these workouts on these exact days?
Nope! You are able to look ahead for the week and perform workouts in any particular order that best fits your lifestyle, though they are designed with the flow of the week in mind.
Does this lifting club replace traditional in-person physical therapy?
No, this isn't a replacement if you have been referred to physical therapy for an injury. Injuries can happen, and I'll be here to assist with planning around those aches and pains with what I feel is the foundation of any "home exercise program" you might get.
Join Your Virtual Gym

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

Lifting Rehab Club
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Lifting Rehab Club
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Lifting Rehab Club
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Lifting Rehab Club
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