Multiple programs to choose from based on level and access to equipment.
Program delivery: Bridge Athletic app
Exercises have videos and sets and reps. In some instances, there are alternative movements if the prescribed movement does not work for you. You can keep track of your progress, number of sets and reps, and weights used in the app.
Program runs as a "playlist", meaning that there is schedule flexibility on your part. If you miss a day, pick up where you are in the program.
Monthly subscription rate allows you to access programming as long as you want or until March 31, 2027.
Registration begins November 2026. App access through March 31, 2027.
Program and subscription page here. (Bridge Athletic -- will be linked in November.)
Program delivery: PDF
We recognize that some folks access to internet or WiFi is limited, or perhaps you just do not want another app to interface with. We get it.
Enter the PDF program. Instructions will be included about how to use the program--what things mean, how many sets and reps, etc.
These will be programs you can run on repeat forever and ever. They will be simple and boring, but they work.
These PDF program versions are best for folks with previous lifting experience OR that have a buddy/friend that can help you understand exercises OR for folks willing to look exercises up if you don't quite understand. The PDF online will have links to videos or suggestions for web searches. And, yes, you are welcome to shoot me a message.
Programs will be available November 2026.
Consistency is key. Getting stronger can be slow and boring.
READ THAT AGAIN.
Here are some things to consider:
Manage your schedule for consistency. If (ex.) a 4/day a week program does not work, make it into a 2 or 3 day a week program. You are doing this for you, no one else!
In the beginning, sessions might take longer as you learn the movements. If it does not make sense, reach out.
Try to not cherry-pick the movements. If you are having pain, then certainly, STOP. If it is uncomfortable or awkward, those are the movements you might need to work on most.
If the session is too long, aim for 3 sets* with fewer reps. Your brain likes that. (*some sets are programmed at 2 on purpose.)
Programming is redundant with not a lot of variation. This is the "getting stronger can be boring" part.
If any movement causes pain or you know you should not do them, STOP. Reach out and I can provide alternative movements, if appropriate.
I am here to be your coach, even remotely. Ask questions, tell me how it's going. Do the check-ins in the app.
