The Practical Athlete

For those looking to feel strong and move well, in and out of the gym.

  • Quinn

    I’m moving pain free. I can’t even express how this feels. I’ve been in pain off and on since my second baby was born (she’s 5 now) and in chronic pain for the last 18 months. This is life changing 🥹🥹🥹🥹🥹

  • Adina

    I finally feel like the right muscles in my upper back are working instead of my traps taking over. I would never do this kind of accessory/activating work on my own so having it all programmed in an hour is game changing.

  • Beth

    Did my first pushup from the floor since my second shoulder reconstruction three years ago. Loving my shoulders not being sore and/or feeling unstable.

Doctor Approved

Co-written by Nicole Fox, a Dr. of Physical Therapy, this programming is designed to keep you moving well, and out of the ortho’s office.

The Practical Athlete is designed for people focused on overall health and longevity while building muscle in the gym. We balance the aesthetic goals of strength training, while incorporating mobility, rotational core, and activation movements. Designed and implemented by Nicole Fox (DPT), Laura Savino (N1), and Kate Ernst (UESCA).

WHO IS IT FOR?

    Would you like to try a free workout?

    The Practical Athlete Experience

    WHAT’S INCLUDED:

    ➡️ Easy Intuitive app to keep track of your progress

    ➡️ Two program tracks based on your goals

    ➡️ A community of like-minded individuals

    ➡️ Coaches who can provide form checks, movement modifications, and insights to assist you in your muscle-building journey

    ➡️ Q&A Group calls

    ➡️ Just $30 per month

    Meet Your Coaches

    • Nicole Fox

      DPT

    • Laura Savino

      N1 Biomechanics

    • Kate Ernst

      UESCA

    What’s Included

    • Designed for the home gym

      You don't need a fancy gym to build strength and muscle. "The Practical Athlete" features strategic hypertrophy movements tailored for home gym setups, allowing you to achieve significant gains using minimal equipment.

    • Choose 3-Day or 4-day splits

      The Core TPA Program is a 4-day split for those looking to build muscle and stay mobile. The Endurance Track is a 3-day split for those currently in season for hiking, cycling, running, or other sports looking to pair bodybuilding style movements with hybrid goals.

    • DEDICATED WARM-UP sequences

      We understand the importance of priming your body for peak performance. That's why every workout in "The Practical Athlete" begins with a carefully crafted warm-up sequence designed to activate your muscles, increase blood flow, and prepare your body for the workout.

    • Multi-Planar Core Exercises

      True strength extends beyond the confines of the gym. Our program incorporates multi-planar core exercises that challenge your stability and strength in various directions, keeping you strong and resilient in real-world scenarios outside the gym.

    • Muscle Group Activation Sets

      We believe in targeting muscles with intention and precision. Our program includes specialized activation sets that target specific muscle groups, ensuring they're firing on all cylinders and ready to tackle the main workout with maximum efficiency.

    • A community like no other

      In our dedicated members-only app, we review form checks, have monthly educational deep dive calls, Q&A calls, and engagement from your local community members!

    Frequently asked questions

    • The Practical Athlete is designed for the home gym. While we do make movement options available for people without a squat rack or weights, you will need at least every item tagged with an (*).

      Barbell and Plates

      Squat Rack

      Array of DBs*

      Adjustable Bench*

      Big Loop and Small Loop Bands*

      A way to do Pull-ups*

      Stability Ball*

    • We recommend the 4-day Core TPA Program for anyone with aesthetic, strength, or longevity goals.

      The Endurance Track (3-day split) should be used when training for an endurance-based event like a marathon, cycling event, HYROX, or triathlon. We also recommend the endurance track for anyone combining their training with weekly hiking.

      You can switch back and forth from the Endurance Track to the Core Program when you’re back to the off-season.

    • In your training app, you can toggle back and forth between tracks depending on your overall goals.

      For example, you might train in the Core TPA Program while in a muscle-building phase, and switch to the Endurance Track while training for a half-marathon. After the race, you might switch back to Core.

      We recommending switching at the beginning of the next cycle.

    • Each cycle will be 6-8 weeks long. The programs will always be in a hypertrophy (muscle-building) cycle.

    • The 4-5 main strength movements will repeat every week for each cycle, but the intensity will increase progressively until we work towards failure in the final week.

      The functional mobility sections will also become more challenging as the program progresses.

    • The upper body workouts should take between 45 and 60 minutes, while some of the lower body workouts may take 70 minutes, depending on your rest time between sets.

    • Our workouts are designed to be done anywhere (although we have biased most of the movements for a home gym). If you don't work out at a home gym or you're not in your typical set-up, select one of the suggested movements for the given repeating exercise that day based on what you have available at the time.

    • Nutrition is not included with the programming, but you can hop over to our sister company, Elevated Pursuit Nutrition, to check out the coaching options!

    • Payments are automatic and recur each month on the day that you signed up. You may cancel at any time right in the TrainHeroic app.

    • We have options for you! Each movement will have swaps identified as needed to ensure we can accommodate you from the first trimester through the fourth trimester.