Learn the Form. Then Load It.
Most people get hurt by doing too much, too soon, with the wrong mechanics. We fix the movement first, then build strength on top of it.
Every client goes through the same process.
Screen & Assess
Your evaluation covers your health and injury history, body measurements and goals, then the Functional Movement Screen. We find restrictions and imbalances before you lift a single weight.
Correct & Master
We restore proper mechanics and joint health with corrective work, so your body has patterns it can trust under load.
Load & Perform
With a solid foundation, we progressively add load under close supervision. Better strength, better performance and better outcomes.
Seven patterns that show how you move.
The FMS rates seven fundamental movements to find limitations and side-to-side differences. It's designed for people without current pain. If you have pain, Jay Hartnett, PT, DPT, OCS, is right inside the gym.
- 1Deep squat
- 2Hurdle step
- 3In-line lunge
- 4Shoulder mobility
- 5Active straight-leg raise
- 6Trunk stability push-up
- 7Rotary stability
Tired, not broken down.
Intensity without mechanics leads to injury. Mechanics first lets you train hard for years. That's how we train D1 athletes, and it's how we'll train you.
Start with your baseline movement evaluation.
Every Lightcap program begins here. We screen how you move, talk through your goals, and build your plan.