Online Training & How Your Assessment Works

How Online Personal Training Works

Online coaching uses the same program, the same progressions, and the same coach as in-person training. You pick the mix that fits your week.

How the Introductory Assessment Works

One 60-minute session, $35, paid before you book. It’s the same structure whether you’re in the room or on video: the Overhead Squat Mobility Screen (OHSMS) first, then the Initial Placement Test (IPT) right after — run back-to-back as your first full-body workout.

What to wear and bring

• Comfortable athletic clothes you can squat and reach overhead in, and athletic shoes (fitted clothing makes your knees, hips and shoulders easier to see on video).
• A water bottle and a small towel.
• Your glasses or contacts if you need them to read cues on a screen.

For a video Assessment or live online session: space, equipment and camera

• Space: a clear area about 6 ft × 6 ft (2 m × 2 m) with room to raise your arms overhead. Move anything you could trip on.
• Floor: a non-slip surface; a mat if you have one.
• Equipment: none is required for the Assessment. If you have them, keep nearby: a sturdy chair or bench, a resistance band, and any dumbbells or kettlebell you own — tell your coach what you have.
• Camera: a phone, tablet or laptop propped at about hip height, 8–10 ft away, so your whole body — head to feet — is in the frame. You’ll turn to show your front and your side during the screen.
• Light and sound: light in front of you rather than behind you; headphones or speaker volume up so you can hear cues.
• Connection: a charged device on Wi-Fi if possible. If the call drops, rejoin the same link — your coach will wait.

Safety on video

• At the start your coach confirms you’re feeling well, that your space is clear, and the address where you are training today, so help can be sent if it’s ever needed.
• Keep a phone within reach. Sessions are not recorded unless you agree first.
• Stop and tell your coach right away if you feel pain, dizziness, chest discomfort or unusual shortness of breath.
• Your signed Liability Waiver and Client Policies must be on file before the session, and if your health questionnaire flags anything, your coach may ask for a note from your doctor first.

What can and can’t be assessed over video

Over video your coach scores the movement patterns the camera can see clearly (front and side views of the squat, and each placement-test exercise). A few things need an in-person visit — anything hands-on, very fine joint angles a camera can’t show, and heavier loaded tests that need equipment you may not have at home. Those parts are adapted to what’s safe and visible, and your coach notes anything to re-check later.

Timing

• About 5 minutes: check-in (how you’re feeling, space and camera for video).
• About 15–20 minutes: warm-up and the Overhead Squat Mobility Screen.
• About 30 minutes: the Initial Placement Test, run as your first full-body workout.
• About 5–10 minutes: cool-down and your results.

What happens after

You’ll get your placement result and a recommended track and tier (and, for Specialty 1-on-1, the starting phase of your program), plus a short recap email. Your numbers become the baseline your program builds from, and your first program shows up in the client portal.