THE SDE METHOD PROGRAMS

BUILD

Strength, mobility + power focused programming

A functional strength program focused on incorporating the basic fundamental movements (Push, Pull, Squat, Hinge, Carry), along with programmed mobility and core work to give you overall strength in an efficient manner. Updated monthly on the 1st.

  • 4 days per week with optional 5th

  • Upper/Lower Split

  • 45-60 minute sessions

  • Alternate Exercise options

  • Minimum equipment needed: Dumbbells, Bench + Resistance Bands

MOVE

Strength, mobility + power focused programming

A functional strength program focused on incorporating the basic fundamental movements (Push, Pull, Squat, Hinge, Carry), along with programmed mobility and core work to give you overall strength in an efficient manner. (Same program as above but condensed to 3 days). Updated monthly on the 1st.

  • 3 full body days per week

  • Full Body split

  • 40-50 minute sessions

  • Alternate Exercise options

  • Minimum equipment needed: Dumbbells, Bench + Resistance Bands

PHYSIQUE

Bodybuilding basics for the ultimate physique

A bodybuilding style hypertrophy program that will not only get you strong and jacked, but have you leaving the gym with an amazing pump. Updated monthly on the 1st.

  • Upper & Lower body focus program options

  • 5 days per week

  • 45-60 minute sessions

  • Full gym required

  • Alternate Exercise options

  • Gain muscle + feel your strongest yet

PHYSIQUE +

Bodybuilding basics for the ultimate physique

A bodybuilding style hypertrophy program that will not only get you strong and jacked, but have you leaving the gym with an amazing pump. Updated monthly on the 1st.

  • Upper & Lower body focus program options

  • 6 days per week

  • 45-60 minute sessions

  • Full gym required

  • Alternate Exercise options

  • Gain muscle + feel your strongest yet


ANYWHERE

Bands + Bodyweight programming

A minimal equipment program that can be used for those who don’t have access to weights, or many users use when traveling!

  • 8 week program

  • 4 days per week

  • Variety of resistance bands required (at least 2 different resistance)

  • Perfect to get movement in while traveling or out of your normal routine!

BEYOND THE BELLY

40+ weeks of prenatal training programming

Coach Alessandra, Certified Pre + Post-natal Coach, brings you through effective strength workouts to get you through your entire pregnancy.

  • Gym + Home friendly options

  • 15 minute core video explaining how to properly breathe, brace + activate your core

  • 30 page PDF download covering the “why” behind this program, general nutrition advice, training goals per trimester + myth-busting

  • Track your progress weekly

  • 500+ videos for every exercise with notes and form cues


POSTPARTUM FOREVER

14+ weeks of postnatal mobility, core + strength programming

Coach Alessandra brought in Dr. Jen Morgan (DPT and Pelvic Floor Physical Therapist) to guide you through a postpartum guide that you can begin to implement at 1 week postpartum. Weeks 1-6 focus on breath work, reconnecting your core + easy mobility movements you can do in the comfort of your home, as best fits your schedule. Weeks 6-14 are two training blocks focusing on building back up to your regular workouts. *Can be started ANY time in your postpartum journey.

  • Equipment required at minimum: Dumbbells, resistance bands + small and large yoga balls

  • PDF Resource Library goes over Red Flags to lookout for, Bladder/Bowel Health, C-Section Scar Recovery + more

  • Video Resources include a detailed C-section Scar Massage Tutorial, Exercise + Milk Supply research, and Diastasis Recti education

  • Every exercise has notes and a video to show you exactly what you need to do

  • Track your progress weekly!

RUNNING PROGRAMS

Beginner friendly run programs that can be added to any strength program

  • BEGIN: 12 week program, 3 runs per week for beginners to running. Start here if you’re not currently running at all, or cannot run for 30 consecutive minutes straight.

  • EXTEND: 12 week program, 3-4 runs per week for beginners, but not completely new to running. You can run for 30 minutes straight, but want to continue to build your base.