Three ways to work together
Every program is custom-built. No templates, no auto-generated plans, no guessing. Pick the format that fits your life — the quality of coaching is the same.
Online Coaching
Fully remote, fully personalized.
Who it's for
The 18–64-year-old who travels, works shifts, or lives outside Hartford and needs serious programming without driving to a gym to meet someone.
The problem it solves
Free programs don't know your body. Generic apps don't know your week. You need a coach in your corner — without geography being the bottleneck.
What's included
- 12-week custom program written by Sean (never auto-generated)
- Initial movement screen via video submission
- Weekly check-in with body-comp + performance review
- Form-check video reviews on every key lift
- Direct chat access Monday–Friday
- Nutrition framework + macro targets
- Recovery and sleep protocol
- Reassessment + program update every 4 weeks
How it unfolds
Weeks 1–4 · Restore
Movement screen findings drive corrective work + base-building strength.
Weeks 5–8 · Build
Progressive overload kicks in. Lifts go up, technique stays clean.
Weeks 9–12 · Perform
Peak strength or hypertrophy block. Visible changes lock in.
FAQs
Do I need a gym?
Ideal, but not required. We can program for home, garage, or full commercial setups.
How do check-ins work?
Every Sunday you submit metrics + a short video. I respond within 24 hours with adjustments and feedback.
1-on-1 Personal Training
In-person, in Hartford, MI.
Who it's for
Locals who want hands-on cueing, real-time form correction, and the accountability of showing up to a session.
The problem it solves
You can self-coach for a while, but real progress lives in the details — and details are easier to fix in person.
What's included
- 60-minute focused sessions
- Movement screen baked into the first session
- Programming written between sessions for your goals
- Direct cueing, hands-on adjustments, and tempo work
- Progress photos + measurements every 4 weeks
- Flexible scheduling — early mornings to evenings
How it unfolds
Session 1 · Screen
Movement assessment, baseline strength markers, goal mapping.
Sessions 2–8 · Foundation
Pattern correction, base strength, breath + bracing.
Sessions 9+ · Build
Progressive overload around your weekly schedule.
FAQs
How often should I train with you?
2–3 sessions/week is the sweet spot. We can supplement with self-led sessions if you want more volume.
What should I wear?
Anything you can move in. Lifting shoes are nice but not required.
Rehabilitation
Bridge the gap between PT and the gym.
Who it's for
Anyone post-injury or stuck in a chronic pain pattern who's ready to stop being scared of movement.
The problem it solves
Physical therapy ends and you're handed a printout and a 'good luck.' That's where most people lose all their gains. Not on my watch.
What's included
- Detailed pain-pattern intake + screen
- Custom corrective exercise plan written around your diagnosis
- Progressive bridge program from rehab back to full strength training
- Coordination with your PT or doctor when needed
- Weekly check-ins on pain markers and movement quality
- Education on what to do — and what to stop doing — outside of training
How it unfolds
Phase 1 · Calm
De-load the irritated tissue, restore basic range of motion, build tolerance.
Phase 2 · Re-pattern
Corrective exercises layered into low-load strength work.
Phase 3 · Re-load
Progressive return to the lifts you love — done right this time.
FAQs
Can you replace my PT?
No. I'm not a licensed PT. I work alongside one when needed and pick up where they leave off.
Will this aggravate my injury?
The whole point is the opposite. Every exercise is graded — if it hurts, we adjust on the spot.