Who is this program designed for?

These exercises are designed to help those who have dealt with injuries in the past, are new to exercising, or have struggled with mobility issues.  If you are looking for a better way to do things this program is for you. 

How Long Does each program last?

Every program is four weeks long.  It includes all the reps, sets, exercises, mobility work, etc... that you would need for your workouts.  All you got to do is get to the gym, follow the workout, and wait for the next one to hit your inbox!

What equipment do I need for this workout?

Best case scenario is that you have access to medicine balls, kettlebells, dumbells, bands, barbells, benches, foam rollers, and lacrosse balls.  If you don't have these things, no worries!  We build different options into the programs so that you can get things done in any setting.  

We do recommend that you have your own sets of bands and a lacrosse ball.  These are heavily utilized within each program, and they are great tools to have for yourself! Click the link below to find where you can order yourself some!

Super Bands

Mini Bands

Lacrosse Ball

Each exercise in the document has a video attached to it so you know what to do.  There are also cues underneath each exercise in the .pdf file to help you focus on what you need to be focused on.

If an exercise is not appropriate for you, there are built in regressions and progressions to many of the exercises.  If one exercise is too advanced for you, simply select one of the other exercises . If you still are unsure, send an email to us, perfectstridept@gmail.com, and one of our Doctors of Physical Therapy will answer any questions that you have!

What if there is an exercise I do not know how to do?

What do I do if I have pain?

If you have pain, choose a different exercise for the circuit, use one of the regressions built in.  Also decrease the amount of weight or how many reps and sets you are doing to stay OUT OF PAIN.  

You should then seek out the appropriate medical provider.  These programs are to help you improve your mobility, movement capacity, and strength.  They are not designed to diagnose or treat your injuries. As always consult your doctor prior to beginning any exercise program.