Blackbird Athletics

In this 24-week program you will reach new levels of fitness and practice all training techniques.Online training for someone who would like a more individualized approach to their training. With this type of training you get a client-specific approach toward your health & wellness.What to expect:Weekly 30min Check-in callsTotal program customizationBehavior Change CoachingCorrective ExerciseMonthly InstallmentsHow it works:Each 60 minute workout includes:Warm-upStrength trainingCool-downRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box*This 6-phase plan is a generalized breakdown of what your plan will consist of*PhasePurpose# of weeks# of daysFoundationLearn the 7 movements& build the habit43General PrepIncrease workload &build strength base43HypertrophyBuild muscle &cardio base43Metabolic ConditioningImprove muscularendurance &cardio base43StrengthBuild max strength &improve big lifts43PowerIntro to Plyometrics43*Adjustments will be made to match your goals, needs, and schedule*Other benefits:Exercise videos and cues to walk you through every movementApp chat feature to get quick answers to any questions you haveCustom 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 performingPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.Ready to train? Let's get started!

In this 12-week program you will gain both physical and mental strengthOnline training for someone who would like a more individualized approach to their training. With this type of training you get a client-specific approach toward your health & wellness.What to expect:Weekly 30min Check-in callsTotal program customizationBehavior Change CoachingCorrective ExerciseMonthly InstallmentsHow it works:Each 60 minute workout includes:Warm-upStrength trainingCool-downRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box*This 4-phase plan is a generalized breakdown of what your plan will consist of*PhasePurpose# of weeks# of daysFoundationLearn the 7 movements& build the habit33General PrepIncrease workload &build strength base33HypertrophyBuild muscle &cardio base33Metabolic ConditioningImprove muscularendurance &cardio base33*Adjustments will be made to match your goals, needs, and schedule*Other benefits:Exercise videos and cues to walk you through every movementApp chat feature to get quick answers to any questions you haveCustom 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 performingPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.Ready to train? Let's get started!

In this 4-week program you will gain both physical and mental strength.The purpose of this program is to equip you with a proper base of knowledge, skill, and fitness. Whether you're brand new to fitness or want to comb over basics, This program is for you!What to expect:Bi-weekly Check-inGoal-specificPre-plannedOne-time paymentHow it works:Day 1 - Upper Push / Lower PullDay 2 - Lower Push / Upper PullDay 3 - Total BodyEach 60 minute workout includes:Warm-upStrength trainingCardio/ESD (Energy System Development)Cool-downRecommended Equipment: Dumbbells/Kettlebells, Sliders, Cable Machine, Cardio EquipmentPhasePurpose# of weeks# of daysGeneral PrepAll 7 movements;Core & Mobility;Build cardio baseline43Other benefits:Exercise videos and cues to walk you through every movementApp chat feature to quickly answer any questions you haveCustom 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 performingPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.Ready to train? Let's get started!

In this 8-week program you will Increase Muscle Mass and Improve Muscular Endurance.Your go-to hypertrophy program. Meant for the individual who wants to gain more muscle mass. This uses higher reps at moderate weight to achieve muscle growth.What to expect:Bi-weekly Check-inGoal-specificPre-plannedOne-time paymentHow it works:Day 1 - Upper BodyDay 2 - Lower BodyDay 3 - Total BodyEach 60 minute workout includes:Warm-upStrength trainingCool-downRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Foam RollerPhasePurpose# of weeks# of days/weekMuscle BuildingBuild muscular endurance &gain muscle mass83Other benefits:Exercise videos and cues to walk you through every movementApp chat feature to quickly answer any questions you haveCustom 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 performingPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.Ready to train? Let's get started!

In this 8-week program you will improve your 5k time, get stronger, and reduce your chances of injury.This program contains cross training, interval training, and progressive distance running. You can expect to safely progress to a faster 5k time by the end of the program. This is for anyone who has run in the past and/or are looking to increase their speed and confidence in their 5k.What to expect:Bi-weekly Check-inGoal-specificPre-plannedOne-time paymentHow it works:Day 1 - Upper Push / Lower PullDay 2 - Lower Push / Upper PullDay 3 - Upper Push / Lower PullDay 4 - Lower Push / Upper PullDay 5 - Long RunEach 60 minute workout includes:Warm-upStrength trainingESD (Energy System Development)Cool-downRecommended Equipment: Dumbbells/Kettlebells, Bench, TRX, Cable Machine, TreadmillPhasePurpose# of weeks# of daysFoundationBuild strength & cardio endurance base85This program contains cross training, interval training, and progressive distance running. You can expect to safely progress to a faster 5k time by the end of the program. This is for anyone who has run in the past and/or are looking to increase their speed and confidence in their 5k.Other benefits:Exercise videos and cues to walk you through every movementApp chat feature to quickly answer any questions you haveCustom 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 performingPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.Ready to train? Let's get started!