Free Programs
I offer a few free, easy-to-follow programs you can download anytime—designed to help active people feel better fast and stay that way. Whether you’re dealing with nagging aches, trying to prevent injuries, or looking for a simple routine to build strength and mobility at home, these guides give you clear steps, exercise demos, and a plan you can actually stick to. Grab one, start today, and if you want a more personalized roadmap, you can book a free discovery call to talk through your goals.
At Home Skier Prehab Program
The 8-Week Ski Preseason Program is a progressive, home-based training plan designed to build the strength, stability, and power needed for skiing. Performed just three days per week, the program targets key areas including leg strength, core control, lateral stability, and explosive power using minimal equipment. Exercises progress gradually using an RPE-based system to safely increase intensity while improving mobility, resilience, and performance. This structured approach helps skiers reduce injury risk, improve endurance on the mountain, and feel stronger and more confident throughout the ski season.
At Home Kayaker Prehab Program
This at-home training program for whitewater kayakers is designed to improve shoulder durability, core stability, and rotational strength to help you paddle stronger and reduce injury risk. Created by a sports physical therapist and requiring minimal equipment, it’s an easy way to build paddling-specific fitness and stay healthy on and off the water.
Running and Training
Injury Risk Guide
This free Injury Risk Reduction Guide is designed for runners and active adults who strength train and want to stay consistent without setbacks. Inside, you’ll find simple mobility screens, strength benchmarks, and practical training strategies to help you identify weak links before they turn into pain. It’s a clear, actionable roadmap to help you train smarter, recover better, and keep doing the activities you love.