READY TO RETURN TO PAIN-FREE PLAY IN THE NEXT 12 WEEKS?
OVER 150 ACTIVE INDIVIDUALS AND ATHLETES HAVE FULLY RESTORED THEIR BODY THROUGH STRENGTH AND MOBILITY TRAINING WITH THEIR TAILORED MUSCLE AND MOBILITY BLUEPRINT.
ARE YOU NEXT?
FEELING A LITTLE STUCK ON THE NEXT STEPS?
YOU'RE HERE.
TAKE A FEW MINUTES TO SCHEDULE A TIME WHERE WE'LL ASSESS YOUR CURRENT MOVEMENT LIMITATIONS, DESIGN YOUR TAILORED MOBILITY BLUEPRINT, AND CLEARLY ANSWER ANY QUESTIONS YOU'VE BEEN LEFT ASKING IN YOUR SEARCH FOR A SOLUTION.
OUR ATHLETES ARE GETTING HUGE WINS!
IF YOU'RE STILL RECOVERING FROM A BAD EXPERIENCE OF LESS THAN SUCCESSFUL SURGERIES AND PT...
Simma (Guatemala) had underwent two separate surgeries in an attempt to resolve her knee pain only to be told that she would never run or jump again by both her doctors and physios...
Within 90 days she was ready to get back to running!
(So she did while taking care of her kids and running a business of her own)
In 24 weeks she was up to 3 miles 👇🏽
👈🏼 She was also pretty excited about this 😂
IF YOU'VE BEEN TRYING TO SOLVE THE PUZZLE FOR QUITE SOME TIME NOW BUT STILL HAVEN'T FOUND YOUR ANSWER...
Jack (Illinois) was hit by a car and separated his shoulder which left him searching for a full resolution to his shoulder pain for 30 years.
After 6 weeks he was well on his way to pain-free and by the end of 12 weeks his strength training is "back to the fun it once was."
Beyond expectations and gearing up for another round 🤝
IF YOU'RE CONSTANTLY FIGHTING THE NECK AND BACK PAINS OF A DESK BOUND JOB...
Gayle (Kansas) wanted to lift weights but was always afraid of re-injuring her bulging L5/S1 disc and "throwing out" her back because that's the nasty cycle she found herself stuck in.
12 weeks in her back pains were resolving and by the end of 24 weeks she was back to safely deadlifting again pain-free (amongst other things)!
👆🏽 Check out her pain-free back gains and improved posture 👆🏽
IF YOU'VE STRUGGLED WITH CHRONIC ADULT KNEE PAIN...
Stephanie (Wisconsin) struggled with knee pain her entire adulthood and managed to exacerbate it running a 5k.
12 weeks later she was pain-free. 9 months later she ran another 5k improving her time by 2 minutes from the previous run!
Here's where she started 👉🏼
👈🏼 Here's where she was 12 weeks later.
Here's the biggest benefit of her mobility blueprint 👉🏼
👈🏼 Here's what almost kept her from starting.
And here's what she was capable of because she invested in herself 👉🏼
WHEN YOU FINALLY REALIZE AVOIDING ACTIVITY IS NOT ACTUALLY A SOLUTION...
Garret (Arizona) had his share of injuries from being active when he was younger, but his knees were the thing that kept him from playing with his kids and living the active life he wanted.
He thought backing down on the activity altogether would've promoted longevity for his joints, but found out a little body maintenance goes a long way.
12 weeks later Garret was doing father-daughter dances and hiking trails that he never would've attempted out of "self-preservation" in the first place.
Here's where he started 👉🏼
👈🏼 Here's how he was moving 12 weeks later.
Here's what he found most valuable 👉🏼
👈🏼 And here he is 1 year later doing 20 miles on the Appalachian trail.
5 SHOULDER SURGERIES LATER (THAT DID'T RESOLVE THE PAIN)...
Mark (Kansas) was always an athletic guy, but his shoulders were keeping him from being able to do some of activities that he loved to do the most (triathlons and push-ups).
Even worse... They were keeping him up at night.
12 weeks later he describes himself as "a completely different man" 🤯.
Some words from the ❤️
"8 weeks ago I could not do this. You can critique away!" - Mark Wright
KNEE PAIN ON A DEADLINE...
Ashley (Texas) came to me 8 weeks out from a dance competition with a knee pain that was keeping her from being able to perform the moves she needed to compete.
Here's what she had to say about her experience 👇🏽
Some strong words to finish.
I'll let you decide if we accomplished our mission 👉🏼
WHEN THAT DISLOCATED SHOULDER IS ALWAYS IN THE BACK OF YOUR MIND...
Matt (Canada) dislocated his shoulder during a track meet on a pole vault gone wrong. He came to me after a year of trying to rehab the shoulder himself and with other PT's.
When he started his shoulder was still popping in and out of place on a daily basis. Here's where he was 12 weeks later 👇🏽
WHEN YOU FINALLY DECIDE TO BREAK THE INJURY CYCLE.
Karen (Washington) found herself wresting with a shoulder that was limiting her lifts for multiple years and an ankle injury that was keeping her from doing the running and kickboxing she loved.
12 weeks later she was back to benching weights she hadn't benched in years and loading an ankle that would have previously flared and swelled. Here's what she has to say about it.
👆🏽Some notes from along her 12 week journey👆🏽
BACK SPASMS AND KNEE PAIN KEPT HIM FROM COMPETING
Adam (Colorado) was struggling with back spasms and knee pain that was keeping him from being able to compete in powerlifting.
12 weeks later he was able to Squat 645 lbs at the Arnold Sports Festival.
Here's Adam in action
And what his powerlifting coach had to say about it!
"My tailored programming and coaching has been a remarkable learning [and physical improvement] experience for me. The depth of the videos is well beyond what’s possible in a short (say 30-minute) trainer session and provide insight and education that a real-time trainer would likely NEVER have time to communicate (presuming, of course, that they actually possessed such knowledge!). THAT'S the value (or one of the values) of this program!"
- JACK STOLLER
"I’ve been battling knee pain for a couple of years—to the point that it was affecting my day-to-day activities. My sister had both knees replaced last year, and I assumed I was headed in that direction. My mobility blueprint has helped me find pain-free and beginning to actually rebuild the muscle lost. I feel stronger every day and I'm back to all the activities I love, including running!"
- MONICA OHLINGER
"This is giving me the opportunity to better understand how the biomechanics of my body work, what I can do to strengthen weak areas and increase my mobility, and how I can address aches and pains to enhance my experience as an athlete. In recent years, I have been struggling to enjoy running and I chalked it up to the obvious culprit: aging. I am acquiring an increasing number of tools to help maintain for the long term my strength and mobility."
- JOHN MCALPINE
"First, I developed a problem in my left Achilles and then my shoulder! Simple, everyday movements resulted in pain and my exercise routines had to be altered. Going up or down stairs required a firm grip on the rail and careful slow steps. Through my programmed mobility work I was able to restore my movement to pain free and get back to my normal routine!"
- MARILYN COZAD
I ended up with a lot muscle imbalances and soreness that I couldn’t shake. My trips to physician offices led to either medication for pain management or the recommendation to stop the activities.
Neither of these choices met my needs. When I finally found a physician that understood what I wanted to accomplish, mobility training became the prescribed alternative.
Following my programmed mobility routine I am able to continue with my activities free of pain! This was an eye-opener for me.
My idea of stretching and recovery was nowhere near what I needed it to be for the demands I was placing on my body!
- CATHY GORDON
SLIDE INTO MY DM'S
How Your Muscle and Mobility Blueprint works
IT ALL STARTS WITH A MOBILITY BLUEPRINT CALL
This is my opportunity to ASSESS your current movement and mobility limitations and gain a clear understanding of your current pains or struggles and what you would like to accomplish in a 12 week period.
From this I'm able to develop your TAILORED mobility blueprint. This is your custom program that will be delivered directly to your phone and desktop via the Stronghold Strength and Conditioning Training app.
The app is where you'll have direct communication with me, YOUR DEDICATED COACH, through text and video communication. Each workout is designed to take around 30 minutes on average and will focus on restoring joint function and RANGE OF MOTION, FLEXIBILITY and function to the soft tissues surrounding the joints, and locking it in with STABILITY AND STRENGTH.
Your program? It's 100% MODIFIABLE based on your needs. All you need to do is make sure you're communicating clearly to me what those are.
Oh! And you also gain LIFETIME access to The Muscle & Mobility Library, an incredible resource explaining the WHY and HOW behind all that we're doing which also contains a full library of mobility and strength exercises to help you resolve any ache or pain that might come your way from HEAD TO TOE.
SO... YOU GAIN KNOWLEDGE + SKILLS, PUT THEM INTO MOVEMENT PRACTICE, AND LEARN SOMETHING NEW ABOUT YOURSELF EACH WEEK (ALL THE WHILE RESOLVING YOUR PAIN NATURALLY).
Sound like your style?
ENJOY LIFETIME ACCESS AND BONUSES FOR FREE
In the "Muscle & Mobility Library" get the clarity + direction you've been looking for in an online resource that's yours to keep
The modules, training schedule, and Rapid Recovery nutrition guidelines work together to help you build a solid foundation for the rest of your movement journey to follow.
Before you begin
Welcome to the Stronghold Army
About your coach
Outline and objectives walkthrough
The foundation
Eliminate the GREATEST threat
Fix mechanical COMPROMISE
Develop + integrate core bracing
A lesson in physics
How to create TORQUE + TORSION
to stop LEAKING force
creating GLOBAL STABILITY
Human movement 101
The SPECTRUM of movement in six exercises
Movement principles to safely scale your training
The self-maintenance system
Why static STRETCHING fails you
Three main focal points of mobility work
Tools + techniques
Neck + upper Back
Address head forward + rounded shoulder posture, stiff neck, or limits in ROM
The foundation for shoulder health and strong overhead lifts
The upper extremities
Address shoulder pain + limits in ROM, golfer's + tennis elbow, or wrist pain with pressure
Restore joints + tissues to maximize TORQUE + TORSION for stronger, healthier arms
The Trunk
Address low back tightness or pain + restore missing ROM
Rotational capacity = POWER
Mobilities for motility + gut health
The nether region
Address anterior pelvic tilt to resolve low back + knee pain
The importance of pelvic control + how to reset the pelvis
Hip to knee
Lack of hip function and it's role in low back + knee pain
Address hip impingement + restore gluteal function
Maximize TORQUE for stronger, healthier legs
The base
Address dysfunction of the foot
How the foot + ankle contribute to knee + hip pain
Restoring TORSION for greater stability of the legs
Seek + restore
A recap of the systematic approach to help you identify the missing pieces + guide the restoration process
You do you
How to customize the system to meet your own physical + training needs
BUT AM I ALONE IN THIS?
The Muscle & Mobility community + zoom calls
Glad you asked. While your muscle and mobility blueprint is a TAILORED mobility program specifically designed to meet your needs, you do gain access to the Muscle and Mobility group housed on the training app.
Ask questions, seek support, share wins and "aha" moments. You also gain the opportunity to take part in weekly group Q&A coaching calls with me.
We'll take a deep dive into your questions surrounding your programming and mobility. But really, anything goes!
FREQUENTLY ASKED QUESTIONS
HOW DOES ONLINE COACHING WORK?
Your Muscle and Mobility Blueprint is a 12 week tailored program that is comprised of two main parts, The Muscle and Mobility Library and YOUR customized training program. The library contains the modules that explain the "why and how" of what you're doing so you can truly understand the most efficient and effective way to resolve your pain and improve your mobility. Your tailored program put's those concepts into practice. Of course, I'm a huge believer that our mobility starts with the inside environment and how we feed our body. Thus, there is a small suggested nutritional component that you can choose to follow, as well as, a nutritional guide to ensure we have some basics in place supporting the work we're doing.
WHAT IS THE TIME COMMITMENT I WOULD BE MAKING?
Again, this is completely tailored programming and it's 100% adaptable to your needs. With that said, the minimal amount of time I work with someone is a 12 week period with the option to continue further if you like what you're seeing and how you're feeling. Each week you will have 6 sessions programmed. These sessions are designed to take 15-30 minutes of your time in order to see the best results. Those willing and able to put in the extra work do tend to see the extra reward. Bottom line, let me know your time restrictions and I'll tailor it to meet your needs.
HOW DO I COMMUNICATE WITH MY COACH?
Directly in the Stronghold Strength and Conditioning Co. app where your training program is delivered. It's pretty much like having me in your pocket at all times! Shoot me a text message or send me a quick video and I'll be on the other end responding to you within a few hours at the longest. I also check in with you every Monday and Friday to be sure we're getting all your questions answered and that your programming is on point. You also have access to a weekly group Q&A call via zoom. This is a great opportunity to connect with me live, troubleshoot, and ask me any questions. If you're unable to make these calls you can let me know if you need my help at any point in time and I'm happy to set up a time for a call with you.
WHO IS YOUR COACHING AND PROGRAMMING FOR?
It's designed for active individuals and athletes of all ages who want to stay active longer without aches, pains, docs, or meds [as much as possible]. If you like lifting weights, we'll set a solid foundation for you to build upon. If you like running, we'll set a solid foundation for you to build upon! Whether you're a professional athlete or an everyday athlete we'll be teaching you skills that will serve your body a lifetime.
CAN I DO MY MOBILITY PROGRAMMING WITH MY CURRENT STRENGTH & CONDITIONING PROGRAM?
Precisely! That's how mobility training should work anyhow. Your program will be tailored to coordinate with any current training program that you may already have in place. The sessions are designed to only take 15 to 30 minutes and are focused on core and mobility. So I strongly encourage you to add it to your current routine!
CAN I PAY WITH MY HSA ACCOUNT?
Unfortunately, while you're smart enough to recognize the benefits of preventative vs. reactive measures, our healthcare system is not. Although, you cannot use your HSA to pay (I can promise you) this course will help save you from having to take out of your HSA in the future.
WHAT EQUIPMENT DO I NEED?
In order to perform the mobility portion of your programming you'll need to have one (1) foam roller, one (1) pull-up band kit, one (1) fast pitch softball, one (1) pair of voodoo floss wraps, and two (2) lacrosse balls. The use of mobility tools does not begin until week 4 of the program and I do offer my equipment recommendations in week 1 of the course. Part of the course is designed around the practice of six fundamental movement patterns [squat, hinge, lunge, push, pull, carry] and it will benefit you to either have gym access or some equipment at home. A set of, what you would consider, medium to heavy dumbbells or kettlebells is sufficient to complete the course.
