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Knee injuries and pain are the most prevalent cause for missed games in sports. This program gives you the ability to strengthen the knee tendons, get out of pain, and stay out of pain. This is a preventative program that will help eliminate knee issues as well as improve the strength and mobility of the muscles surrounding the knee. Use this program in-season or in the off-season to help you stay on the court (or field) and have healthier knees moving forward, so you can move more freely when competing in your sport or day to day life.

This basketball strength program sets the foundation for training. This 16-week program uses traditional strength training methods to load the body in positions that are relevant to bridge the gap between weight room strength and basketball strength. Mobility and core strength are included to optimize stability and strength in various positions where the athlete can be found on the court. The goal of this program is to help the athlete remain healthy and move better going into or during their competitive season.

This holistic 16-week Basketball Strength program combines traditional strength training methods, sport specific training, as well as stability and mobility training to help you be more well rounded as an athlete and also transform your athleticism. This Training Program is made for Guards who do not have much experience in the weight room. The initial phase is General towards the Athlete’s needs and building some muscle mass. The second phase focuses on building strength in positions that will translate to on the court. The last phase focuses on power and capitalizing on the previous phases for a bigger transformation. Each day has a focus on improving acceleration, change of direction, and vertical jump. Use this program Off-season or In-Season during your school or AAU competitive seasons.

This holistic 16-week Basketball Strength program combines traditional strength training methods, sport specific training, as well as stability and mobility training to help you be more well rounded as an athlete and also transform your athleticism. This Training Program is made for Forwards and Centers who do not have much experience in the weight room. For forwards and centers playing over head and being comfortable getting low is crucial, this program will help you be a better defender and be stronger in those positions on court. The initial phase is General towards the Athlete’s needs and building some muscle mass and body control. The second phase focuses on building strength in positions that will translate to on the court. The last phase focuses on power and capitalizing on the previous phases for a bigger transformation. Each day has a focus on improving acceleration, change of direction, and vertical jump. Use this program Off-season or In-Season during your school or AAU competitive seasons.

Attention Golfers!A proficient golf game isn't just about skills on the course, it also requires a solid foundation of physical fitness. You see it with the pros and high level amateurs, golf fitness has taken over the game and without it you may be left behind. Derived from the Functional Movement Screening (FMS) and the Titleist Performance Institute (TPI), this comprehensive program identifies and targets the variety of limitations in the golf swing and specifically training movement patterns related to proper swing mechanics. By incorporating this well-rounded golf fitness program into your routine you will increase strength and power in golf specific movement patterns, posture stability, prevent injuries, and target limitations.16-Week Program includes:Warm-up and Cool-downPower Development and Strength TrainingRecovery DayOn-course Warm-up and Cool-downPhase - Purpose# of weeks# of daysGeneral Prep - Build a solid foundation43Extensive- Increased sets and reps with an introduction to golf movement patterns.44Intensive - Reducing volume and increasing load with progression of golf movement patterns44Power - Strength work with high intensity and development of power in golf specific movement patterns44Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box, MedballReady to train? Let's get started!Join today and let's start training together!

This is a 4 Week Vertical Jump Program to help you increase your approach vert and athleticism. Be sure to track you progress each week and measure your vertical jump! Let us know on Social Media how much you improved!

This 4-week Agility program is built to improve your change of direction ability and be quicker in certain basketball situations. Be sure to measure your lane agility drill time before and after, let us know if you improved!

This is a free sample rehab plan for athletes with patellar or femoral tendon pain or tendinopathy to get out of pain. For the initial phase (First 2 weeks), complete each day 1-2 times a week to improve knee tendon pain. Pair each training day with 50mg of Vitamin C and 15 Grams of collagen or gelatin, 1 hour before exercise for best results and to help the Tendon rebuild itself.