Go from stuck to strong.

This is where momentum begins.

STRENGTH WITH INTENTION, BUILT FOR REAL LIFE

At Momentum Wellness, we design digital training programs called Blueprints—structured 60- to 90-day plans to help you move better, feel stronger, and take back control of your body.

Built by Doctors of Physical Therapy and performance coaches, our Blueprints are grounded in clinical experience and real-world results. They’re shaped by years of helping people rebuild strength, confidence, and consistency.

We’re here to help you move with clarity, train with purpose, and stay strong for what’s next.

The Momentum Blueprints

  • Dumbbells, weight plates, and a jump rope on a red outdoor running track.

    Momentum Rebuild

    For anyone ready to rebuild strength and restore confidence—one rep at a time.

    Whether you’re returning from injury, easing back into movement, or starting strength training for the first time in a while, Momentum Rebuild gives you a clear and grounded path forward.

    This 90-day program focuses on full-body strength, mobility, and purposeful resistance training. You’ll move with intention, regain confidence, and develop lasting strength you can depend on.

  • Woman wearing black athletic clothing stretching on a green lawn in an urban park surrounded by tall city buildings.

    Momentum Launch

    For anyone ready to return to running and feel like an athlete again.

    Launch is for runners, athletes, and everyday movers who want more than another walk-jog calendar. You’ll restore strength, retrain your stride, and rebuild control in just 60 days through a proven progression designed by Physical Therapists. 

    Move with purpose. Reduce your injury risk. Train like someone who knows they belong out there.

  • Two people, a woman and a man, sitting on a blue yoga mat on a wooden floor in a spacious, empty room, smiling and talking, with a laptop in front of them and a water bottle nearby.

    Momentum Encore

    For anyone who wants to feel strong, confident, and capable as they age.

    Encore was shaped by years of helping people move with strength and intention through midlife and beyond. You’ll sharpen movement quality, build lasting physical capacity, and stay independent by training with purpose over this 90-day program. 

    Because this is the chapter where it matters most.

Explore the Blueprints
A smiling woman and man with a happy dog holding a workout plan whiteboard at a gym.

Meet momentum

Your Team Behind the Blueprints

We’re Emily and Sean, a married team of Doctors of Physical Therapy and performance coaches. Our passion is movement, and we’ve spent our careers helping thousands of real people rebuild strength, confidence, and clarity.

Over the years, we’ve worked with patients in recovery, athletes chasing performance, and everyday people trying to feel good in their bodies again. No matter the setting, we kept seeing the same roadblocks: lack of structure, short-term plans, and confusing advice that didn’t match people’s real lives.

That’s why we created the Momentum Blueprints. We wanted to take what works in the clinic and the gym and turn it into something repeatable. Something that lasts. These programs are simple to follow, grounded in science, and focused on building long-term strength from the ground up.

We’re here to challenge the wave of copy-paste fitness plans with structured systems built by clinicians who understand what it actually takes to move better, train smarter, and stay strong at every age.

Person performing barbell squat exercise in a gym, with various weight plates, fitness equipment, and large windows in the background.

What makes the blueprints unique?

  • These aren’t generic fitness plans. Every Blueprint was created by licensed Doctors of Physical Therapy with experience treating thousands of real patients.

    • Grounded in clinical outcomes, not internet trends

    • Built around what worked in the clinic, not just what looks good online

    • Designed to help you train smart, avoid setbacks, and build lasting strength

    We’ve seen what works and what doesn’t. These programs are the systems we wish more people had before they needed rehab.

  • Each Blueprint is delivered through a clean, intuitive app experience. You’ll get:

    • Structured week-by-week guidance

    • Exercise demos from us, not strangers

    • Coaching-style videos with cues we use in real sessions

    It’s like having a physical therapist in your pocket every time you train.

    Prefer paper? A downloadable PDF version is included with every plan.

  • Each Blueprint is built with a clear purpose in mind.

    Momentum Rebuild helps you rebuild strength and movement confidence after time away from training. It’s ideal if you’re easing back in or starting fresh and want real structure without the noise.

    Momentum Launch gets you back to running with a plan you can trust. It blends strength, mobility, and thoughtful progressions to reduce the risk of setbacks and help you run stronger.

    Momentum Encore supports active adults in their 50s, 60s, and 70s who want to move with clarity, stay strong, and train with purpose. No gimmicks, just smart training that respects where you are now and where you want to go.

    Every plan comes with warmups, mobility sessions, and progressive phases that build over time. 

Trusted by Movers who’ve been there

Momentum Wellness provided me with an excellent performance training plan that my entire lower body benefited from. The program increased my endurance, flexibility, and leg strength — which enabled me to run the NYC Marathon not only at my pre-surgery pace, but with seemingly less effort.

They are the reason I was able to return to my pre-surgery level of activity and performance at an accelerated rate. If you’re looking for a program to help you stay active with strength and confidence after surgery, Momentum is the team for you.

Sonja, Marathoner and Former WNBA and NCAA Champion

Person holding a Nike running shoe with a colorful knit pattern outdoors in a field with tall grass and trees in the background.

Recovering from a knee arthroscopy as an athlete who's played overseas and trained for the WNBA is no small task, but Momentum Wellness has been instrumental in my journey back to peak performance. Having torn my ACL during my college basketball days, I knew the importance of working with someone who understands the demands of high-level sports.

Momentum not only tailored my rehab program to my needs as an elite athlete but also brought an incredible depth of knowledge and encouragement to every session. Their expertise and personalized care made all the difference in my recovery.

Chanelle, Professional Athlete

Basketball player in Washington State uniform standing with arms on hips.

More stories to come…

A muscular man with multiple tattoos running outdoors on a wooden pathway near a black wall.

Let’s get moving.