FREE
resources, programs and downloads
to help you get started
Programs and downloads created to help you add movement and strength into your day.
These are designed for gradual entry to exercise and are beginner friendly.
Beginner to Barbell
A progressive, coached overview of foundational movement patterns -
Squat, Hinge, Press, Pull and Carry.
Build a Strong Back
6-Week Beginner's Guide to overcoming
or improving back pain.
10-20minute sessions 3x per week.
Movement demonstrations included.
6-Week Beginner's Guide to overcoming
or improving back pain pre & postpartum.
10-20minute sessions 3x per week.
Movement demonstrations included.
Build a Strong Back - Pre/Postpartum
beSTRONG - 12 Week Program
12-Week self-paced strength and conditioning program.
20-40minute sessions 3x per week.
Movement demonstrations included.
bikeSTRONG - 12 Week Program
12-Week progressive cycling program designed to get you covering 50km in 12 weeks.
This is a beginner program with 2 levels included.
Level 1 - complete 50km
Level 2 - complete 50km under 2h30
Ready, Set, Go
10-Week Beginner Run Program
0-5km in 3 sessions per week
Tick off your runs as you go
Build a solid base to run 5km
0-6 Week Postpartum Guide
6-Week guide to support your gentle return
to movement and recovery.
Each week includes core & pelvic floor
work, stretch, strength &
cardiovascular guidance