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Ever wish you could carry your Physical Therapist around with you in your pocket? Now you can. Whether you are working through a problem area, experience frequent setbacks, or want to use movement to alleviate physical, emotional or psychological stressors, these workouts are made for you! Some may use these rehabilitative style workouts as their primary source of movement inspiration for the day while others may use them as an accessory to other fitness programs. If a particular workout feels good in your body, keep going back to it. Repetition is key. Put the practice in, put the reps in and your body will FEEL the changes.

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The soft ball I use is called a Coregeous Ball. 

You can purchase it here: https://www.tuneupfitness.com/?rfsn=7809724.84f5b9

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Gift A Year Of Health 🎁

It's easy to slide during the summer. Fall of the wagon. Get off track. This Summer Series Challenge is a way to at least get the bare minimum in every single week. Two times a week (that's it!) I'll lay out everything you need to keep up with the fundamental basics that keep the body moving and feeling it's best! 30 minutes, 2x/week with equipment you can find at home or while traveling on the road.

Summer Series Challenge STARTS JUNE 1st

How To Follow This Program

Must watch to officially register for challenge and win $500!

How to Register & WIN $500!

How to leave a review on a workout

I strongly recommend taking before videos of yourself performing the exercises at the beginning so you can compare to your progress at the end. You can keep them for yourself or share with me! One of my favorite things is to see how movement changes with consistency!

Recommended: Before & After Videos

As the challenge progresses, I will be introducing some very basic plyometrics into the programming. If you are not familiar with plyometrics, I highly recommending spending 10 minutes here familiarizing yourself with where to make foot contact and beginning to practice in a seated position as shown in this tutorial.

Equipment: chair

Week 1 Summer Bonus: Intro to Plyometrics

What to Expect

Equipment: Ball or yoga block. Something to place in between knees.

W1/D1 SUMMER Week 1/Day 1

Equipment: Wall space, foam roller or books, small step, light dumbbells 5-12 lbs (depending)

W1/D2 SUMMER Week 1/ Day 2

Here you will find a brand new full body workout that changes week to week. These workouts are designed to build on the content throughout the app while producing a little bit of sweat!. Your body should feel strong and energized after each workout.

Workout of the Week

Equipment: chair, upper body dumbbells

This is a lot of upper body. Lots of reps. Lots of variety. I programmed two rounds of each circuit but if that feels too much or you want a quicker version, do one set.

WOW #126 Lots of Upper Body!

Starts with pelvic and spinal mobility followed by circuits to integrate with the foot. Ab finisher. This one should feel really good in the body and you should feel a major difference start to finish! 🔥 

Equipment: Foam Roller (or books/step) & dumbbells

WOW #125 Spinal Mobility, Abs and Foot Contact

One dumbbell is all you’ll need for this one! I’m keeping it super basic and accessible for anyone, anywhere. But don’t mistake basic for easy (or not needed!). This workout builds on itself, hitting all the major components to get your ribs back and stacked over your feet!

WOW #124 One Dumbbell- Ribs back and stacked!

I love helping clients bridge the gap between the rehab phase of recovery and into training that makes them feel capable and strong. This program does exactly that for anyone who has experienced pelvic floor issues in the past and needs that extra push towards the next phase! Listen to your body but also know that to build more capacity we need to add new challenges!

WOW #123 Training that helps the Pelvic Floor

Not your typical WOW. This one is very foot focused to really wake up the feet, shins and calves. I put 2 rounds of each set but if this much foot work is new to you, I’d suggest a single round of each to start. Let me know what you think!

WOW #122 Foot Foundations

Easy entry point with room for growth and to make it harder!

Warm up + 3 rounds of progressive sets of 5. The foundations of each exercise stay the same but with every round comes a progression. If you feel comfortable with the round 1 and don’t want to advance to round 2, you can simply repeat round 1 three times through. If you want to do an extra round of round 2 instead of moving on to round 3 you can!

Focus on moving side to side, inner thigh, outer hip, pushing out of feet. 

Equipment: dumbbells lower body, wall, small step.

WOW #121 Progressive sets for all abilities: Part 2

Easy entry point with room for growth and to make it harder!

Warm up + 3 rounds of progressive sets of 5. The foundations of each exercise stay the same but with every round comes a progression. If you feel comfortable with the round 1 and don’t want to advance to round 2, you can simply repeat round 1 three times through. 

Focus on stretching hip flexors, firing up glutes and quad strength. Upper body finisher. 

Equipment: dumbbells for upper and lower body, wall, foam roller, small step.

WOW #120  Progressive sets for all abilities: Part 1

Warm up to connect feet with hips followed by main circuit focused on side to side movement for side glutes and then a side shoulder deltoid and shoulder blade finisher. 

Equipment: upper and lower body dumbbells. Also small 2-5 lbs for isolated shoulder work.

WOW #119 Side Glutes and Shoulders

You won’t be wasting any time with this one! We get straight to the point with 2 sets of dynamic warm ups followed by 3 sets of main lifts/accessories. You will feel like you got a great workout in but didn’t get over worked in the process. 

With lower reps 6-8 feel free to go a little heavier with weight

Equipment: upper body dumbells, lower body dumbbells or barbell for deadlift and farmers carry, wall for 90 90 work

WOW #118 Work hard without feeling over worked

Save this one to repeat. Foot and hip connections will never get old and your body will always crave them and feel better afterwards! 

Equipment: step, wall, upper body weight, lower body weight

WOW #117 Foot and Hip Combos.

3 circuits of 5 exercises. Do each circuit 2x through before moving on to the next. Get a little bit of everything you need and leave feeling more full of energy and lighter in your body.

Equipment: dumbells for upper body

WOW #116 Time efficient get it all in! ⏰

We warm up with several progressive sets of hamstring and hip flexor activation followed by a main circuit of quick dynamic (and fun!) movements to integrate. 

Equipment: Dumbbell or plate, step or chair

WOW #115 Hamstrings & Hip Flexors

Groin pain, pelvic floor issues, hip weakness…this one is for you! 

We are really dialing in on the inner thigh and outer hip here. I process the sets according to intensity so do what you can do and work your way towards competition. 

Save and come back weekly or a couple times a month if this feels like a weak spot for you! 

Equipment: bench or chair, dumbbell, foam roller or ball

WOW #114 Inner Thigh and Outer Hip 🔥

This one is a little more upper body forward with some lower body sprinkled in. We work on connecting the shoulder blade to the core to build a strong upper back that takes strain out of the front of the shoulder. 

Equipment: dumbbells, yoga block or book 

For more like this go check out the UPPER BODY INTEGRATION program in the app!

WOW #113 Crawling Prep: Upper Body Push

This will get your heart rate up! For the main circuit do 2 rounds, 3 if you’re feeling extra. Use weights in the 5-15 range because there will be lots of reps!

Equipment: dumbbells and step

WOW #112 Cardio Circuit. Legs and Shoulders.

Try to lift a little heavier on these main lifts. I put 8 reps but you could do 6 if you want to try even heavier weights. If you prefer two weights hold them on either side of the legs vs in the middle as shown for the squats and hinges. 

Equipment: heavier dumbells or kettle bell. Lighter dumbells for upper body. Step or bench to step up on.

WOW #111 Traditional Supersets

This one is really special. You’ll need a band anchored at hip height, dumbells for lower body.

WOW #110 Foot stability, core alignment and a killer workout

Do your knees tend to collapse in when you do single leg work? This one is for you! I really can’t emphasize enough how important it is to build strong foot to hip connections for overall ease of movement and feeling strong. This workout is great for anyone who feels tightness in their hips (front back or side) 
Equipment: block or book

WOW #109 Protect the Knee w/ Strong Foot/Hip Connections

Equipment: upper body and lower body dumbbells, step, small block or book

WOW #108 Glutes Abs and Legs 🔥

Save this one for always. It’s a great one to go back to over and over again as it hits all the must dos simply without over complication. I give this workout to almost all of my clients who need an extra day of strength in their week. Easy to do at home and super effective.

WOW #107 Solid Strength to go back to time and time again.

In this full body workout we work on postural alignment through an integrated strength training approach. Intention is to build strength WHILE improving your “stack”. 


Equipment: heavy dumbbell or kettlebell, elevated couch chair or bench

WOW #106 Stacked Posture w/ squats, hinges and pushing

If your life or sport requires rotation (hint: that’s all of us!), you are going to LOVE this one! Starts with an upper body prep, then lower body warm up and then we get into resistance with the bands or a cable. 

This one will definitely become a quick favorite!

WOW #105 Rotation- great for golf, tennis, running, etc.

I really enjoyed this workout! It’s one I will continue to go back to tune after time because it hits all the must dos! 


Equipment: dumbells for upper and lower body, book or small plate, step or chair 

This one requires a bit of balance so feel free to hold on to something with hands if needed.

WOW #104  Do This For Strong Bones! 🦴

This workout goes through some of my most dos. Mastering these fundamental movements by practicing them CONSISTENTLY will improve the way your body moves and feels on a regular basis.

WOW #103 Mastering The Basics

This one starts with a neck release that loosens up the nerves running into the shoulder elbow wrist and hand. We then move through some exercises to prime the pushers, pullers and rotators. Then moving on to a full body main strength circuit. 

If you just want to do the shoulder work, leave out the last main circuit. 

Equipment: small weight for upper body 3lbs, larger weight for upper body 8-15/20, larger weight for lower 15-35lb

WOW #102 Strong Shoulders + a Full Body Finisher.

This one comes with energy! Whether you got it or you need it, this workout will boost it! Put your favorite music on and go with it. It’s also programmed really smart, hitting the inner thighs, glutes, and shoulders while opening up all those sticky tight spots we get in the upper back.

WOW #101 ⚡️High Energy -Full Body Sweat

For the 100th WOW I decided to highlight one of my favorite concepts: using a full body strength training workout to get the same rehabilitative effects that you might expect from a physical therapy session. 

I hope you walk away feeling an overall change in how your body feels after this session. Lighter. Stronger. More mobile. Refreshed. 

Equipment: upper body dumbbells, lower body dumbbells.

WOW #100 When Everything Needs a Reset (do this)

If you often feel like your hips are tight and in need of stretching, this one is for you. What tight hips really need is to load eccentrically (at length) so that loose hip feeling sticks! 

If you’re looking for a more advanced pelvic floor healing workout, this is great for that as well. 

Equipment: dumbells, step or yoga block.

#99 Eccentric Glutes for Loose Hips That Last 👍

This one feels so good! Mobility, abs, upper and lower body and some eccentrics to get the glutes nice and open! 

Equipment: dumbbells for upper and lower body, step.

WOW #98 Lots of Thoracic Rotation + Full Body Pump

I love the side to side challenge of this one. Obliques, lateral glutes (glute med) and adductors will be challenged in a really subtle but supportive way. 

⭐️ You will definitely need a cable system or resistance band.

I’ve made the setup simple by breaking the circuits up into high and waist height band placement so you don’t have to move it all around from exercise to exercise.

WOW #97 Cable/Band Upper and Lower Body

Feeling stuck, tight, or over-grippy in your hips, inner thighs, pelvic floor, or low back? This session uses slow eccentric loading to help you lengthen under load so the muscles can finally let go instead of holding on. Adjust the weight to meet your body where it’s at. Light to focus on control, heavier if you’re ready for more demand.

Equipment: Dumbbells + wall

WOW #96 Eccentric Glutes for Grippy Hips/Back

In this session, there are two main circuits. Both featuring short split squats but with different ways of pairing. One more for quads and one more for glutes. Fun warm up with an accessory circuit at the end for upper body and hamstrings. 

Equipment: barbell/dumbells, foam roller

#95 Short Split Squats 2 Ways

Abs to start to set up a nice stacked center followed by and upper and lower body combo strength sesh and finishing with some love to the adductors. 

This one feels amazing and will have you sweating! 

Equipment: step, foam roller

WOW #94 Abs, Adductors & Arms

Equipment: Upper and lower body dumbells, foam roller

This is a classic full body circuit with a warm up that preps the body for single leg work and a hamstring finisher to feel the 🔥.

WOW #93 Classic Upper & Lower Body Circuit w/ Hammy Finish

This session kicks off with a feel-good warm-up to get your body ready for rotation by integrating the core with the hips and shoulders. From there, you’ll move into a main circuit that builds strength, speed, and coordination before finishing with a focused mat series to restore mobility and control in the shoulders and hips.

Equipment: Dumbells for upper and lower body, step

WOW #92 Obliques, Hips & Shoulders for True Core Support

WOW #91 upper body push/pull with a leg burn

This workout of the week is for all levels and abilities. It’s a great one to get back to the basics that we all tend to put off for another day. 😉 

Note: don’t put it off for another day. 🙌

Equipment. Small dumbbell for upper body

WOW #90 Core, Shoulder and Hip Fundamentals

Equipment: light weights for shoulder (3-8lb), heavier weights for lower body (10-35lb). Need a wall nearby and a chair or couch

It says 3 rounds for each set of 3 exercises but you can shorten to 2 rounds if you want!

WOW #89 Split squat varieties with shoulder work

Equipment: step (or yoga block), dumbbells for upper and lower body. If balance is an issue with any of these just hold on to something! 

This workout is great for nailing the fundamentals of split squats but quickly incorporating some higher energy versions to get your heart rate up and muscles burning. We finish it out with some sneaky upper body and ab work. Solid head to toe.

WOW #88 Owning Split Squats (shoulders and abs!)

Equipment: dumbbells for upper and lower body

This session starts with gentle movement to mobilize the pelvis and rib cage. From there, we root down through the feet to build stability, then move into a dynamic blend of hip-focused and upper body strength work. Expect to leave feeling grounded, open, and strong.

WOW #87 Strong Hips that Move Well 👍

You will need a resistance band or cable for this one! ☝️

This one starts with a lovely feel good opener for the trunk (core) and hips. Followed by a main circuit with crabwalks, cable chops and lunges that will leave you with a whole body buzz

WOW #86 Crabwalks, Cable Chops, and Lunges

This workout is for anyone who needs a little more upper body  focus (rotator cuff) while also easing tension in the upper back and working the legs with a cardio finisher at the end! 🔥 

Equipment: resistance band, dumbbells

#85 Rotator Cuff, Thoracic Mobility, Legs/Cardio Finisher 🥵

Lots of variety in this one. You will leave feeling fully stretched and decompressed from head to toe! Grab a resistance band or cable and a dumbbell.

WOW #84 Playing around with Reaches

Grab a resistance band for this one! For the barbell deadlifts you can also use dumbbells if you don’t have a bar or access to a gym. A yoga block will also come in handy for one exercise. 🙌

WOW #83 Hip Hinges! Lots and lots of hip hinges!

Great as a full workout of prep for running Equipment: dumbbell and a wall.

WOW #82 Foot/Calf Wake Up Call + Leg Lift

Equipment: resistance band, dumbells, foam roller

WOW #81 Ab Prep and Supersets

Calf and core warm up with a solid lower and upper body circuit for a bit of everything! Equipment: Dumbbells for upper body, dumbbells, kettlebell or bar for squats, a step or bottom stair

#80 Calves & Core

If you love a good movement prep before a simple circuit, this one is for you! Equipment: dumbbell, small step (can use bottom step of stairway), weighted ball (or dumbbell)

#79 Feel good movement prep & simple circuit 👍

This is a feel good movement sequence to loosen up the neck chest and side body. Great for anyone with upper body or neck or shoulder complaints.

WOW #78 Feel good neck, chest and side body opening

Plyos, yielding and traditional strength. This one has the benefit of some serious conditioning! Your heart rate will be UP! The main circuit has 9 exercises. 3 squatties, 3 split squatties and 3 hingies. Cycle through main circuit 3x

WOW #77 Pop, Drop and Load 🔥

You will need a ball for this workout. It can be a slam ball, medicine ball, playground or soft ball or even just a yoga block for most of these.

WOW #76 Dynamic Core Workout

Caution: those with hypermobile shoulders or anyone who has experienced shoulder subluxation should proceed with caution (by reducing shoulder range of motion) or completely skip the first warm up block (Chest Prep).

WOW #75 Chest and Upper Back

Isometrics are a safe and extremely effective way to build isolated strength and stability around joints such as knees ankles and hips. They may seem boring but stick with them because the payoff is huge!

WOW #74 Isometrics

Starting and ending with a balance drill to see if you notice any changes. 

If you like this workout, you will also enjoy the Foot/Ankle Health section of the App as well as the Plyos for Beginners section.

WOW #73 Foot and Ankle Love ❤️

Want definition in your arms/shoulders? Don’t skip the deltoid finisher! 🙌

Equipment: Dumbbell, step

WOW #72 Compound Moves + Deltoid Finisher 🔥

WOW #71 Single Leg Mastery

WOW #70 Deadlifts, airplanes, copenhagens

WOW #69 Adductor activation for healthy hips/pelvic floor

WOW #68 Adding reaches for length and positioning

WOW #67 Limber up the hips & get a sweat on

WOW #66 Plyometric Leg Burner 🔥

WOW #65 Obliques & Side Body

Exploring split squats, squats and kickstand hinges at slow and fast tempos with some upper body mixed in!

WOW #64 Heart Rate UP Full Body 🥵

WOW #63 Cable Lat Strength & Length

WOW #62 Upper Body Strength & Length

WOW #61 PELVIC mobility for pelvic floor, IT band and SI

WOW #60 Classic push pull squat hinge

WOW #59 Co contractions

WOW #58 Upper and Lower Body Circuit Training 🔥

WOW #57 Foot wake up, Lower and Upper Body Burn. 🔥

WOW #56 Moving side to side

WOW #56 Hip Extension Full Workout

WOW #55 SI Joint

WOW #54 Quad and Hamstring Burner

WOW #53 Cable/band workout for back and hips

WOW #52 Core Stability, Hip Mobility

WOW #51 Co contractions

WOW #50 Tight Hip Reset

WOW #49 Glutes & Groins

Especially beneficial for: 
SI joint
Low back 
Pelvic floor issues
Knee pain

WOW #47 Pelvic Mobility (great for SI joint and low back)

WOW #46 Split squats, step up’s and upper body finisher.

WOW #45 Hinges & Hamstrings 🔥

WOW #44 Stiff Upper Back Focus

WOW #43 Outer Hip Burner

WOW #42 Gain Hip Extension & Relax the Hip Flexors

WOW #41 Grounding while breaking a sweat

WOW #40 Side Hip/Back Hip Opening + Chest Strength

WOW #39 Pogo practice, Foot focused lower body, arm pump

WOW #38 Bridging, Co-contractions & accessory work

You can do this workout two different ways. Each circuit cycles 2x. You can do each circuit twice before moving onto the next OR you can do each circuit once, go through all 3 circuits and then repeat all 3 circuits again a second time.

WOW #37 Circuit Combos

WOW #36 Feel Good Spinal and Hip Decompression

WOW #35 Long & Strong

WOW #34 Sensing and Integrating the Foot

WOW #33 (modified)

WOW #33 Feel Good Full Body

WOW #32 No Equipment - Slow & Intentional Glutes, Hips, Abs

WOW #31 Hips, Arms, Obliques

WOW #30 (modified)

WOW #30 Calves, Hamstrings, and Hips

WOW #29 (modified)

The goal of this program is to form a habit of daily movement daily through commitment and accountability. 

Schedule a time in your day to perform these 15 minute sessions.  This is whatever works best for you! Simply pull up the app, go through the exercises for each day in order and that's it! Check yourself off for the day and know you just used the last 15 minutes to nurture your body and set it up for success with future movement goals!

Day 7 of each week is a steady state movement of your choice such as walking, biking, hiking, etc for 15 minutes.