In order to start fill out the Google Form below. Most questions are optional, but the more you share, the better we can tailor your plan. After you submit, we will email Week 1 of your program and a simple daily tracker for free within 24 to 48 hours. We currently deliver via Google Sheets and plan to upgrade to an app when funded.
If you want to subscribe to the full program, complete the form and then click Purchase My Program. Pricing is $20 per month for a personalized plan with weekly email check-ins. We are trying to keep the price low while we build the app, while still keeping it enough to support growth.
Simple, joint-friendly training for busy adults who want to feel strong, mobile, and athletic again
Movement first. We rebuild patterns (hinge, squat, push, pull, carry) so your joints feel better while you get stronger.
Smart progress, not punishment. Loads scale by effort (RPE) and your available equipment. No maxing out, just sustainable wins.
Athletic, not just aesthetic. We train power, balance, and conditioning so everyday life feels lighter and more agile.
Home or gym friendly. Tell us your setup (and max DB weight). We assign heavier/specialty lifts to your gym days and give smart swaps for home days.Three focused phases, 45–60 minute sessions, 2–4 days/week. Works at home, in the gym, or a mix of both.
Tempo strength work, core bracing, and unilateral stability
Mobility “micro-doses” and tendon-friendly isometrics
Low-impact conditioning to build your engine
Looser hips/shoulders, more control, less post-workout soreness
Progressive sets in the big patterns (hinge/squat/push/pull/carry)
Power primers (light, fast med-ball throws/jumps) to keep you athletic
Aerobic intervals + loaded carries for real-world stamina
Noticeably stronger, steadier knees/backs, better work capacity
Contrast sets (strength + power), agility/locomotion, and smart finishers
Volume tapers slightly so quality and speed go up
Optional “test week” to benchmark progress without beating you up
Lighter on your feet, quicker, and ready for anything from neighborhood hoops to weekend hikes
For feeling springy and quick.
Contrast sets (strength → jump/throw), short accelerations, lateral change-of-direction
Moderate lifting, high movement quality, low joint stress finishers
For increasing max strength
Heavier hinges/squats/presses (gym days), submax doubles/triples, long rests
Home days: unilateral DB work + core bracing
Joint-friendly muscle and definition.
6–12 rep clusters, controlled tempos, smart accessories
Metabolic finishers without knee/low-back tax
Build an engine you can use.
Zone 2 base + short intervals, loaded carries/sleds, density circuits
Progress time-in-zone, pace, or rounds—never punishment
We’ll tailor a block to your goal:
Durability/Mobility, Return to Running, Kettlebell-Only/Travel, Busy-Season 30-Minute Minimalist, Adventure Prep (hike/ski/bike), or a custom combo.
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