Pike Performance

Are you an individual with serious fitness goals? We're here to help.The 1:1 Programming & Coaching plan is designed specifically for you. Regardless of your equipment, location, or goals, we tailor everything to your needs.Each plan includes:Introductory Coaching Call to establish goals and discuss a plan you can commit to.Full monthly training plan built inside the Bridge App - training days and length of workouts will vary based on training goals and schedule.Follow-up calls with Coach once per month.Assistance with establishing macronutrient levels and nutrition coaching based on any body composition or fitness goals.Instant messaging through Bridge app for questions and concerns.The Bridge App:You will receive this training plan through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. The app is free to download and a link will be sent with log-in information after signing up.Benefits of Virtual Programming & CoachingExercise videos and cues to walk you through every movementCustom 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 performingInstant messaging through app to your coach.Fully customized to your training environment and your personal goals. Open to all fitness levels and ages.Recommended Equipment: This training plan is designed around your training environment. We can work with what you have at home or in your gym. For home training, we recommend at least 1 set of dumbbells, 2-3 resistance bands of easy, medium, and hard resistance, and a yoga/stability ball.Ready to achieve those goals? Don't wait another day to have a plan in place.Join today and let's commit to a stronger you, together.

Looking to take your game to the next level? You've come to the right place.The 1:1 Sports Performance training plan is an option for motivated and disciplined collegiate, high school, or middle school athletes. All programs are delivered through the Bridge app and are designed to improve the athlete’s strength, stability, speed, and power development. Athletes will not only receive the strength and conditioning programming, but will have weekly check-ins through the app, required video recordings for form/technique, and will have access to instant messaging in the app to contact their coach with questions or training updates.What can you expect?Athletes can expect 2 to 4 training sessions per week based on their season status or training age. Science has shown that those with a lower training age do not need to train 3+ days per week to see improvement in their sports performance. At Pike Performance, we take pride in tailoring programs to fit the athletes' needs around their busy sports schedules.Each training session will include:Warm-Up & MobilityCore PrepPlyometrics/Power DevelopmentStrength Training and/or Speed TrainingChallenging Metabolic Finishers or Additional Injury PreventionHow the App works:This program will be delivered through the BridgeAthletic app and you will be added to my organization. Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this program.Download the BridgeAthletic App from the app store (for free).Accept your email invite (from BridgeAthletic) and create a password.Log in on the Bridge app with your email and password.Begin training instantly."Working with Alex throughout my soccer career has been pivotal in improving my performance on the field. Not only do I feel stronger and quicker, I also have experienced less injuries. - Abby F.Learn how you'll train on the Bridge app!

Start your pregnancy journey with a Certified Pre- and Postnatal Coach. Together, we can prepare you for labor and recovery after. Every person is different, and so is every pregnancy. Your training should be personalized to your current experience as a new or expecting mother.Program Includes:1-hour Consultation CallIndividualized Training PlanCore & Pelvic Floor ExercisesGeneral Strength & StabilityBreath WorkCardiovascular TrainingNutrition CoachingCheck-in call once per month and Instant messaging access to coach through Bridge app.The Bridge App:You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom 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 performingInstant Messaging access to your Coach for questions or concerns.Recommended Equipment: Program can be designed around any equipment or environment. We recommend a set of dumbbells, resistance bands, and a stability/yoga ball.Ready to train? Let's get started!Join today and Let's Commit to a Stronger you, together!

New to strength training? Wanting to train at home? The BODY program is here to help.In this 12-week program, clients can expect to improve their foundational strength movements and increase their baseline strength. Great program for beginners or those looking to exercise with minimal equipment.Each 30-45 minute workout includes:Warm-up & CoreStrength TrainingOptional Cardio FinisherPhasePurpose# of weeks# of daysGeneral PrepIntro to exercises43Intro to StrengthIncrease reps & work on tempo43StrengthIncrease strength and endurance43Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. This app is free to download and gives clients access to their programs, workout tracking to see the gains, and instant messaging to your coach for questions.Key benefits of Online Training:Exercise videos and cues to walk you through every movementCustom 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 performingRecommended Equipment: Dumbbells, Resistance Bands, and Stability/Yoga Ball.Ready to commit? Let's get started!Join today and let's commit to a stronger you, together!

The Build program is a comprehensive 4-day per week training plan that focuses on increasing muscle mass. This program includes an upper/lower training split that starts with primarily free weight kettlebell, dumbbell, cable, and band training and progresses to including barbell movements.What's the goal?The goal of this program is to progressively increase volume and training intensity to elicit an increase in muscle mass. Paired with an individualized nutrition program (not included in this program), this training plan will aid individuals in achieving improved muscle tone.Who is this for?Individuals who have at least 6 months of strength training experience who want to improve their muscle mass. This is also a great stepping stone program for individuals who have completed 1:1 online coaching or the 12-week BODY program from Pike Performance.What's the training schedule?4 days/weekLower/Upper Split as below:Day 1 - Lower BodyDay 2 - Chest, Back, and Arm finisherDay 3 - Lower BodyDay 4 - Shoulders & ArmsWhat type of sessions are included?Strength: This involves weightlifting and other resistance exercises.Mobility: This is a part of the daily warm-up and focuses on the key exercises for the training that day.Pillar Prep: Extended warm-up that goes into more mind-muscle activation for key exercises programmed that day.What equipment is needed?Free weights/dumbbells, kettlebells, bands, cable resistance, and in later phases - barbell and hex bar. Modifications are provided for individuals without access to a barbell or hex bar inside the program.How do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly*Client will be removed from platform 6-weeks after training plan ends. This allows a 6-week window to complete workouts due to vacations or illness.

Are you looking to improve your strength, joint mobility and stability, and maintain strong bones and muscles as you age?In this 12-week program, you will focus on the basics of mobility and strength training. These exercises will build a strong foundation of strength and stability and increase your confidence lifting at the gym or at home.Each workout includes:Warm-up - get the joints mobile and ready to workPlyometric/Power - important for bone healthStrength training - build strong muscles through simple movement patterns*Research shows that strength training as little as 1-2 days per week can help prevent osteoporosis, risk of falling, and maintaining independence in adult daily living activities.PhasePurpose# of weeks# of daysGeneral PrepIntro to the exercises42Intro to StrengthIncrease reps & weight42StrengthReducing volume and increasing load42Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom 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 performingRecommended Equipment: Dumbbells or kettlebells, Bench, Cable Machine or bandsReady to train? Let's get started!Join today and let's commit to a stronger you, together.

The Strong Momma - Postpartum program is a 24-week (6-month) training plan that focuses on reconnecting the pelvic floor and core, maintaining mobility and joint range-of-motion, and re-introducing strength training in a safe, and calculated progression.Who is this program for?This program is designed for mothers who have given birth in the past 6-months; however, mothers who are new to strength training can also benefit from this program and progression.What's the training schedule?3 days per week consisting of total body movements (lower, upper, and core) each training day.What is included in each workout and phase?Each day includes the following components:MobilityCore / Pelvic FloorStrength TrainingThere are 4-phases broken into 6-week chunks. Each week and phase methodically builds on the last to ensure a safe progression of movement and load for the postpartum athlete.Phase 1 - ReconnectPhase 2 - EngagePhase 3 - RebuildPhase 4 - Get StrongWhat equipment is needed?Free weights/dumbbells, kettlebells, and bands or cable resistance. Workouts can be done with limited home equipment or in the gym.How do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantly!*Client will be removed from platform 6-weeks after training plan ends. This allows a 6-week window to complete workouts due to vacations or illness.Join today and let's commit to a stronger you, together!