THE Standard Physical Therapy & Performance Online Training Platform

Get Off the Couch: 12-Week Training ProgramBuilt to Help You Start. Designed to Help You Finish Strong.The hardest part of training isn’t the workout—it’s getting started.Get Off the Couch is a 12-week progressive training program from The Standard Performance & Fitness Training designed for beginners, former athletes, and anyone ready to rebuild strength, confidence, and consistency from the ground up.This program meets you where you are now and gradually builds you into someone who moves better, feels stronger, and shows up with confidence—inside and outside the gym.What You’ll Get:✔️ 3 structured workouts per week✔️ Full-body strength training focused on real-world movement✔️ Clear progression—no guesswork, no random workouts✔️ Scalable exercises for all fitness levels✔️ Simple, effective programming you can follow at home or in the gymWhat This Program Focuses On:Rebuilding foundational strengthImproving mobility and joint healthIncreasing energy and daily performanceCreating sustainable habits that last beyond 12 weeksThis isn’t a “burn yourself into the ground” program.It’s not a crash diet or extreme challenge.It’s smart, coach-led training created by a performance professional to help you build momentum safely and consistently.Who This Is For:People getting back into training after time offBeginners who want guidance and structureBusy adults who want results without burnoutAnyone ready to stop saying “I’ll start Monday”Get Off the Couch isn’t about perfection—it’s about progress.Start where you are.Follow the plan.Build the standard.👉 Train with purpose. Train with The Standard.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the Bridge Athletic App from the app storeAccept your email invite (from Bridge Athletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Weight-LossIt’s time to take control of your health and feel your best. Our Online Weight Loss Program gives you the tools, support, and motivation to transform your body and mindset — one step at a time.You’ll get customized workouts, simple nutrition guidance, and a coach who keeps you accountable, so you never feel alone in your journey. No gimmicks. No quick fixes. Just a plan built to help you gain confidence, strength, and lasting results.Your goals are within reach — all you have to do is START!! Let’s make this the moment you finally put yourself first.About the Program:Built for those who want more than just weight loss, this program combines performance-based training with proven fat-burning strategies to help you move better, feel stronger, and look your best. Each week includes structured strength training, athletic conditioning, mobility work, and recovery sessions — all tailored to your goals and experience level.Program Duration: 12 weeks, 3 days per weekRecommended Equipment: Cable machine, Dumbbells, weight-room/gymHow it works:This program will be delivered through the Bridge Athletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the Bridge Athletic App from the app storeAccept your email invite (from Bridge Athletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app"Following this program increased my speed on the field and helped me earn MVP this year! Thanks, Bridge!" -Emily FLearn how you'll train on the Bridge app!

Let's train!18-Week Weekend Warrior Strength ProgramTrain hard. Recover smart. Perform better—on and off the field.The 18-Week Weekend Warrior Strength Program is built for driven adults who balance work, family, and life—but still want to train with purpose. Whether you compete in rec leagues, hit the gym on weekends, or simply want to feel strong, athletic, and resilient, this program delivers structured, progressive training without living in the gym.This program follows a proven performance-based progression to build total-body strength, power, muscle, and durability while respecting recovery and busy schedules.Who It’s ForBusy professionals who train 2–4 days per weekFormer athletes & recreational competitorsWeekend warriors who want to stay strong and pain-freeFoundationIntro to the exercises33Foundation 2Extension of Phase 133General PrepDuring this phase a focus will be placed on maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity.33HypertrophyThis phase focuses on an increase in functional muscle mass. This is achieved through a balance of mechanical stress (the weight that is lifted) and metabolic stress (the total time the muscle is under tension within a set due to a change in tempo or the volume prescribed).33Max StrengthWith a strong foundation built this phase now focuses on an increase in strength.33PowerPower refers to the product of mass and velocity, and this is the focus of this phase. Primary movement patterns will be loaded with a moderate resistance, but the added intent for speed of movement is what will lead to a positive outcome for this phase.33Powered by Bridge!You will receive this program through Bridge Athletic 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 boxReady to train? Let's get started!Join today and let's start training together!

Let's train!In this 12-week program you will gain both physical and mental strength. NO EQUIPMENT NECESSARYEach workout includes:Warm-upStrength trainingCool-downPhasePurpose# of weeks# of daysFoundationLaying the groundwork43General PrepIntro to Strength Training43MetabolicImproving cardiovascular endurance43Powered by Bridge!You will receive this program through Bridge Athletic 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 boxReady to train? Let's get started!Join today and let's start training together!

Pickleball Strength & Conditioning | THE Standard OnlineTrain with intent. Perform on the court.This structured program inside the Bridge Athletic app is built specifically for pickleball athletes looking to improve strength, movement, and durability. Each session is guided with detailed exercise videos, coaching cues, and progressions so you know exactly what to do every step of the way. Workouts focus on building lower body strength, rotational power, core stability, and lateral speed—all essential for quick reactions, controlled movement, and consistent performance on the court.Inside the program:3–4 progressive workouts per weekFull exercise video library with coaching cuesMobility + activation warm-ups built into each sessionStrength, power, and conditioning progressionsDesigned for all levels (modify or progress as needed)Performance Benefits:Move quicker to the ball. Generate more power on every shot. Stay balanced through rapid direction changes. Train to reduce injury risk and keep playing at a high level.Built by a performance coach with a physical therapy background, this program bridges rehab principles with high-level training—so you can stay healthy and play your best.Train anywhere. Track your progress. Set The Standard!!Powered by Bridge!You will receive this program through Bridge Athletic 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 boxReady to train? Let's get started!Join today and let's start training together!

Let's train!In this 8-week program you will gain both physical and mental strength.Each 60 minute workout includes:Warm-upStrength trainingCool-downPhasePurpose# of weeks# of daysGeneral PrepIntro to the exercises43Metabolic PhaseIncrease reps & weight43Powered by Bridge!You will receive this program through Bridge Athletic 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, KettlebellReady to train? Let's get started!Join today and let's start training together!

Glute & Core StrengthProgram DescriptionThis 12-week training program is built to maximize gluteal growth, strengthen the entire posterior chain, and develop a rock-solid core. Across three progressive phases, you’ll move from activation and foundational strength to controlled hypertrophy work and advanced single-leg training designed to build shape, power, and balanced strength.With structured workouts, progressive overload, and intentional core integration, this program helps you improve muscle definition, boost athletic performance, and feel stronger and more stable in every movement. Perfect for anyone looking to build stronger glutes, enhance lower-body symmetry, and elevate overall functional strength.This program involves follow along videos demonstrating drills and exercises that improve an athlete's running form, stride length, and cadence.Program Duration: 12 weeks, 3 days per weekRecommended Equipment: Barbell, Dumbbells, Cable machine, resistance bands, medicine balls.How it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app"Following this program increased my speed on the field and helped me earn MVP this year! Thanks, Bridge!" -Emily FLearn how you'll train on the Bridge app!