The shoulder is used in so many different weight lifting workouts, and needs to be “primed” for Pilates, yoga and aerobics too. This Primer Workout prepares your shoulders for all of these workouts. In this component, we’ll also loosen the surrounding and supporting muscles in the shoulder area, as well as fully lubricate the shoulder joint, so everything is totally ready for your workout or activity.

Component #1 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

The knees are an important area for anyone who lifts weights, runs, does aerobics, or even Pilates. And the knees tend to be the joint that most women have issues with. This Primer Workout targets the knees, specifically. It will help loosen up your knees, decrease the strain and stress on them, and get them better supported and stabilized before your workout or exercise regimen.

Component #2 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives. And the back is directly or indirectly involved in almost every single workout or exercise you do! If you have back pain, or have ever had back pain, or just want to avoid back pain… this Primer Workout is what you need to do before ANY workout, exercise, or activity!

Component #3 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

The most common shoulder injuries occur in the rotator cuff, so I created a Primer Workout that targets it specifically. This simple sequence of easy stretches and movements will loosen your shoulder and surrounding muscles, activate your rotator cuff muscles, and help stabilize both so they’re totally ready for your workout.

Component #4 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

The hip is the silent pain area. We don’t think much about hip pain, but it’s a lot more common than we think. Plus, the hips have a huge effect on the back. In this Hip Primer Workout, I show you how to loosen up your hips, activate all of the stabilizing and supporting muscles, and decrease stress and strain on the lower back. Your hips will be ready for any activity, sport or exercise you want to do.

Component #5 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

If you lift weights regularly, or if you have a physically-taxing job, your elbows take a hit. In the Elbow Primer Workout I show you how to ease that stress on the elbows and get them ready for any workouts, sports or exercise you want to do.

Component #6 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

If your wrists feel stiff or get sore when you do push-ups or presses, then this is the Primer Workout for you! The wrist is easy to strengthen and prepare for workouts, but so few people even think about doing either of those things, and this is when injury occurs.

Component #7 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

If you’re a runner or a sprinter, this is the perfect Primer Workout for you! So many experts talk about warming up for runs and sprints. I spent a year and a half studying this and developing this highly-effective Primer Workout specifically for runners and sprinters  - you’re going to love how this makes you feel!

Component #8 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

The feet and ankles are an integral part of most exercises, but are especially important for walking, running or any aerobic activity. Unfortunately, most people, including top-level athletes, have significant deficiencies in this area, often due to overuse, poor footwear and even aging. Proper 'priming' can help to ensure that these important muscles are providing the best support possible for all of your activities.

Component #9 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

Not only are strong glutes integral in most athletic activities, but they also play an important role in reducing your chance of injuries to your knees, lower back and hamstrings - all of which are essential to simple daily activities. The glutes also contribute to stabilization of the pelvis, in particular during walking, running and climbing activities. The Glute Primer Workout is designed to strengthen these vital muscles, allowing you to take on all of your workouts with confidence.

Component #10 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

The neck is an often overlooked area for strengthening and stretching. Frequent use of computers and handheld devices has wreaked serious havoc on the average posture. Poor alignment can significantly slow down strength gains and weak neck muscles can also contribute to possible concussions. Because the neck is used in most sports, it's important to keep it strong and healthy. The Neck Primer Workout combines the key stretching, strengthening and self-massage exercises necessary for protecting yourself against injury.

Component #11 Includes:

Instructional / Follow-Along Video. The neck is an often overlooked area for strengthening and stretching. Frequent use of computers and handheld devices has wreaked serious havoc on the average posture. Poor alignment can significantly slow down strength gains and weak neck muscles can also contribute to possible concussions. Because the neck is used in most sports, it's important to keep it strong and healthy. The Neck Primer Workout combines the key stretching, strengthening and self-massage exercises necessary for protecting yourself against injury.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

A good warm up before running helps prepare your body for the training session ahead, whether that’s a long endurance run or a shorter jog around the block. It’s important to do exercises that are specific to running! The Running Primer Workout incorporate dynamic stretches that activate the muscles and increase the range of movement of the joints, reducing your risk of injury and allowing you to run with better form.

Component #12 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.

Be sure to include this Primer Workout before your next big walk or hike. The Walking Primer Workout increases the temperature in your muscles and joints, (I might switch this to, "the walking primer increases your core temperature, improves.....") improves blood flow to your extremities and stretches the key muscle groups in preparation for activity. Priming your muscles before walking can also keep muscles loose and limber, decrease possible muscle soreness and minimize chance of injuries.

Component #13 Includes:

Instructional / Follow-Along Video. This is your virtual personal training and coaching video. In it, we slowly demonstrate each exercise and movement so you can learn them perfectly, and follow along with the video every time you do this workout.

Primer Workout Manual (PDF). This is your comprehensive guide to all the exercises in this workout. You’ll have start- and end-photos, detailed instructions, sets, reps, time, and intensity for every exercise, so you know exactly what to do, and how to do it.