Momentum launch

A 60-day return-to-run plan built for real-world bodies. Launch helps you rebuild lower-body strength, restore joint control, and train for impact—so you can run again with confidence.

YOU DON’T HAVE TO STAY ON THE SIDELINES. IT’S TIME TO RUN AGAIN—STRONGER, MORE CONFIDENT, AND BACK IN MOTION.

Get to know Launch

  • We built Launch for runners and athletes ready to return to performance with purpose.

    You’ve taken time off from injury, burnout, or losing momentum. Now you want a structured plan that rebuilds confidence, challenges your body, and gets you back to what you love—without setbacks.

    You don’t want to guess or grind through another generic program. You want smart training that builds real strength and durability.

    This is the plan we give our own athletes and patients who say:

    “I want to get back to running but I really can’t have another setback”

  • Most people don’t fail because they don’t care. They fail because they get overwhelmed, confused, or stuck trying to piece it all together.

    We take care of that for you.

    This Blueprint is built by Doctors of Physical Therapy and performance coaches who’ve helped hundreds of runners safely return after time off, injury, or burnout.

    You won’t need to guess your pace, volume, or progressions.

    You won’t have to worry if it’s too much, too soon.

    You just show up—and we’ll guide the rest.

  • ✅ 60-day progressive strength, plyometric, and return-to-run plan (3–4 days/week)

    ✅ Warmups, cooldowns, and mobility built in

    ✅ Demo videos for every movement

    ✅ Weekly guidance inside a structured app experience

    ✅ Printable PDF backup if you prefer training off-screen

    Launch helps you rebuild strength, movement quality, and running readiness with a clear plan—no more guessing what to do or when to push.

  • 🏠 A small space at home or public space for Weeks 1–2 (bodyweight and light movement prep). We also suggest a single loop band for our drill work.

    📱 A phone or computer for app-based tracking and demo videos

    🗓️ 3–4 days a week to train, recover, and rebuild with intention

    🔥 A commitment to doing the work so you can return stronger than you left

    • Power that translates to performance

    • Better movement, on and off the run

    • Confidence in your body’s ability to handle more

    • A system to stay consistent without second-guessing

    • Momentum to keep going, even after the plan ends

your 60 day transformation

momentum launch follows our proven 3-phase progression:

phase 1: reset

Refine your baseline. Rebuild strength, mobility, and coordination using bodyweight and light tools. Focus on form, mechanics, and consistent movement to create a stable base.

phase 2: reload

Reintroduce intensity. Add resistance with dumbbells or kettlebells. Build real-world strength, restore athletic output, and retrain your body to handle higher effort safely.

phase 3: run

Put it into motion. Elevate your capacity with dynamic strength work, tempo variations, and endurance-focused training. Move with more power, confidence, and purpose—on your feet and in your life.

FAQs

Do I need a gym to do this program?

No. Launch is designed for people training at home or in minimal setups.

We suggest a few items: All you need is a small space, a single loop band, and a willingness to show up. Everything else is built around that.

A suggested equipment list will be provided in your welcome kit.

How long do I get access to the program?

You’ll get lifetime access to all included materials:

  • Full use of our programming app (TrainHeroic) to track your workouts, view video demonstrations, and connect with other Blueprint members.

  • A downloadable PDF version of the entire program, yours to keep.

  • Onboarding guides to help you progress exercises and adjust weights independently, now and in the future.

What if I haven’t worked out in a long time?

Launch is made for people who are ready to rebuild. Whether you’re returning from injury, time off, or just inconsistent training, this program meets you where you are and helps you move forward with strength and confidence.

what is included in each phase?

  • Phase 1: Reset — Rebuild strength and control using bodyweight and light resistance

  • Phase 2: Reload — Layer in weights, tempo, and intensity to reignite athletic strength

  • Phase 3: Run — Blend dynamic effort and endurance to elevate your performance

Is this physical therapy?

No. Launch is not rehab. It’s a performance-first strength program built by a Doctor of Physical Therapy. The movements are smart and intentional, but you’ll be training like an athlete, not a patient.

CAN I REPEAT THE PROGRAM MORE THAN ONCE?

Yes. Many people revisit Launch multiple times to solidify their base or sharpen their performance. With lifetime access to the Blueprint you can run it back whenever you’re ready.

YOU DESERVE MORE THAN Another WALK-JOG PLAN

IT’S TIME TO TRAIN FOR STRENGTH, SPEED, AND REAL CARRYOVER

Still have questions?

We’re here to help.

If you’re not sure which Blueprint is right for you—or just want to make sure this is a good fit—drop us a line.

You’ll hear back from the Momentum team shortly.

Real people, real answers.Let’s get you moving with clarity.