Welcome to STRONG BY DESIGN
workshop bonuses
Your journey to strong, pain-free movement begins here
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Welcome and congratulations on taking this step. Before the workshop even begins, I want to give you a head start on root cause 2.
Most active women focus entirely on what they're doing and how hard they're training. But one of the two biggest reasons for pain, injuries and plateaus is something far simpler:Â
not enough mobility training. These three routines are your foundation. Work through them before the workshop and you'll already be ahead.
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THE STRONG FOUNDATION SERIES
Your three mobility routines
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Work through all three before the workshop. Each targets a different area, start with wherever you're feeling it most.
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UPPER BACK AND SHOULDER MOBILITY
Closed chain (floor) mobility for shoulders, arms and upper back. These movements get deep so please be mindful.
Duration: 10 minutesÂ
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HIP MOBILITY
This routine is all about the hips. You will master simple on the floor movements o make your hips all buttery.
Duration: 10 minutesÂ
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WHOLE BODY MOBILITY
Whole body standing mobility. You will get into every part of your body from your neck to toes.
Duration: 9 minutesÂ
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Your Wave Audit Worksheet Complete this before the workshop and bring it with you on the day. The more honest you are, the more you'll get from your live Wave Audit.
The Wave Audit Worksheet · free
Map your current training week through the Intensity Wave scale. Come in ready for your live Wave Audit and leave with a plan you can use immediately.
YOUR WORKSHOP SESSIONS
See you at the workshop!
Both sessions cover the same content. Join whichever works for your timezone.
- Vancouver / LA6:00 pm PDT
- Denver7:00 pm MDT
- Chicago8:00 pm CDT
- New York / Toronto9:00 pm EDT
Hosted live from Auckland · Tue 5 May, 1:00 pm NZST
- London7:00 pm BST
- Paris / Berlin / Madrid8:00 pm CEST
- Helsinki / Athens9:00 pm EEST
- New York / Toronto1:00 pm EDT
Hosted live from Auckland · Thu 7 May, 6:00 am NZST
Bring your completed Wave Audit Worksheet to whichever session you join. Live Wave Audits run in both.
