The Walking Plan


Walking Movement Assessment & Training Program

With the Walking Plan, we will look at the mobility/stability of feet, ankles, knees, hips, upper back, torso, and head as they relate to the walking movement pattern. The assessment will illuminate all muscle imbalances and be used to create a personalized 10-week strength and conditioning program to fit your needs.

After following this 10-week plan, expect to reduce your pains as they relate to walking by:

Improving your walking mechanics
Improving your foot/ankle, hip, and knee mobility
Improving your strength
Improving your balance
Improving your posture

The 10-week training program will be broken up into three distinct phases:

Phase One - Postural Strengthening: During this phase, we will highlight your muscle imbalances and utilize corrective strategies to overcome muscle imbalances.

Phase Two - Joint Stabilization/Balance: During this phase, a heavy emphasis will be placed on motor control and improving the active range of motion for the act of walking. In this phase, we activate the muscles that are responsible for allowing you to maintain stability at the ankles, hips, and upper back as you go through the gait. Expect long and slow sets. In this phase, we will emphasize time-under tension and challenging balance.

Phase Three - Hip & Core Access: During this phase, you will learn to use the muscles of your hips, core, and upper back to not only generate but to decelerate force as well. Special emphasis will be placed on creating symmetrical movement patterns. Expect movement patterns to challenge the core but mimic the demands of walking.

*All phases include pre-workout and post-workout routines that are created from the assessment to fit your needs.


After you sign-up, you will receive an email with your homework. The homework includes images, measurements, and history. Once the homework is completed and returned, you will receive a link to schedule the assessment. All assessments are done via ZOOM between the hours of 3:30am to 7:00pm pst. and take about 30 minutes to complete. You will receive your training program within 72 hours of session.