Mitch & Justine Chapman

Mitch & Justine Chapman

Injury Prevention

Injury Prevention

Stay healthy and consistent!

Find targeted routines for knees, ankles, hips, and more—plus full-body flows designed to keep you training pain-free. Whether you’re coming back from injury or just want to stay ahead of setbacks, we've got you!
Functional, Bodyweight, Sports, Full Body
Level:
All Levels
Functional, Bodyweight, Sports, Full Body
Level:
All Levels

Workouts

FULL BODY
FULL BODY
5.0
BACK
BACK
5.0
HIPS
HIPS
5.0
KNEES
KNEES
5.0
Bulletproof: Knees
Bulletproof: Knees
5.0
This is the program I have been looking for to support my running goals. I am so pleased I purchased this.
Tanya
2nd time round and loving how my weight has stayed from last round so I can progress. What a fantastic feature 👏👏
Lindy
1 workout in and im obsessed. Exactly what I’ve been looking for in a plan and SO grateful you created this! 🙌🏻
Krissy
I love that you guys add in injury prevention and mobility. I love doing those things, but never seem to know WHAT to do.
Morgan

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Mitch & Justine Chapman

Personal Trainers & Nutrition Coaches

We’re Mitch and Justine — former athletes, registered nurses, and creators of ASCEND! 💪🏼 We’ve been athletes our whole lives. But after sports ended, we felt a little lost. Programs were either strength-heavy or cardio-focused — never both. We were tired of piecing things together and constantly feeling like one side of our training was falling behind. The ASCEND method was born out of that frustration. We needed a system that actually made sense. One that helped us get stronger, faster, and more resilient without second-guessing every workout. Now, we train exactly like we coach. We test every program ourselves before you see it. If it’s in the app, we’ve done it — and we’re probably doing it again with you right now.

Frequently asked questions

What makes ASCEND different?
Most apps focus on either running OR lifting. We combine both in structured, progressive programs that work together. Plus, we include mobility, injury prevention, and plant-based recipes all in one place. As an added bonus, it’s us in the videos, so that you can see how the movements are done. And if you’re still not sure, you can directly ask us questions in the in-app community.
Is this app beginner-friendly?
Absolutely! We have programs specifically designed for people who are new to working out, running, or lifting. Our 'Base' programs start with the basics and include clear video demonstrations of every exercise. You don't need any prior experience; we'll guide you step by step.
What's included with my subscription?
Everything! You’ll get full access to all current training programs, weekly plant-based recipes with follow-along videos, mobility routines, injury prevention workouts, and all future program releases.

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In-app chat support

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