Move beyond pain. Build real strength.
Online programs designed by a physical therapist to help you feel stronger, steadier, and ready for the activities you love.
Steph Strong
A monthly membership with weekly workouts, full program access, and a supportive community.
Getting stronger and staying pain-free doesn’t have to be complicated. With the Steph Strong membership, you get clear, practical guidance from a PT who knows how busy real life gets — workouts that actually fit your schedule, programs tailored to your body, and support every step of the way.
inside the membership, you'll find:
Programs focused on hips, knees, back, shoulders, and more.
Short, easy-to-follow workouts designed to fit into your week.
A welcoming community to ask questions and share wins.
Expert advice from a physical therapist who understands what the body needs.
Knee Pain Recovery & Prevention
Get back to moving without limits.
Stop letting knee pain keep you from the activities you love. In this targeted 10-week program, you’ll get step-by-step guidance from a physical therapist (hi, that’s me!) to improve knee strength, mobility, and stability. You’ll learn how to move safely, prevent future injuries, and reclaim confidence in your body, whether you’re squatting, walking up the stairs, or hitting the trails again.
conquer your hip pain
Don’t let tightness or discomfort hold you back. This 8-week program is designed to help you reclaim movement through progressive workouts you can do at home to improve hip strength, boost flexibility, and reduce pain, all while building habits that protect your hips long-term. It’s a win-win.
Hip Mobility Made Simple
Don’t let tightness or discomfort hold you back. This 10-week program is designed to help you reclaim movement through progressive workouts you can do at home to improve hip strength, boost flexibility, and reduce pain, all while building habits that protect your hips long-term. It’s a win-win.
Back & Neck Pain Programs
12-Week low back pain
Back pain and stiffness don’t have to control your life. This 12-week program takes things beyond your back to strengthen your core, improve hip and spinal mobility, and help you move with less pain so you can return to the things you love. With guided exercises designed by a physical therapist, you’ll walk away with the tools to recover and prevent future flare-ups.
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Disc herniation or bulging
Sciatica or nerve-related pain
SI joint pain or scoliosis
General stiffness or recurring back discomfort
Anyone wanting to build strength and protect their spine
8-Week Neck Pain & Headaches Program
Neck stiffness and headaches can make even simple tasks feel hard. This 8-week program focuses on building strength and mobility in your neck, shoulders, and upper back so you can ease pain, improve posture, and move freely again. With expert guidance, you’ll learn strategies to feel stronger, more comfortable, and better supported in daily life.
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Tension headaches caused by neck tightness
Limited range of motion
Posture-related pain from sitting or working long hours
Age-related stiffness or discomfort with daily activities
Anyone wanting lasting neck and shoulder support
Foot & Ankle
Foot & Ankle
8 Weeks to Stronger, Healthier Feet & Ankles
Is foot or ankle pain keeping you from doing what you love? I designed this program to restore mobility, strengthen your feet and calves, and build a stronger foundation for your body. With guided workouts and progressions, we’ll get you back to walking without pain, running more efficiently, or simply feeling steady on your feet every day.
Heal Your Heel: Plantar Fasciitis Strength + Recovery
If stretching, rolling, or changing shoes hasn’t brought relief, this program offers a better way forward by addressing the root cause of plantar fasciitis. Through progressive strengthening and mobility work, you’ll rebuild foot and ankle function, learn how to manage flare-ups, and discover how to support your body with sustainable habits.
Stronger, Pain-Free Shoulders
A 10-week plan to restore shoulder mobility and strength.
Shoulder pain shouldn’t hold you back from lifting, reaching, or enjoying the daily activities you love. This 10-week program is designed to restore mobility, build strength, and protect your shoulders from future injury. With progressive workouts you can do at home, you’ll learn how to move without pain, feel confident carrying groceries or lifting overhead, and keep your shoulders strong and healthy as you age.
Elbow Pain Recovery & Prevention
8 weeks to regain strength, reduce pain, and move with ease.
Struggling with elbow pain can make simple tasks, like lifting, typing, or carrying groceries, frustrating. This 8-week program focuses on restoring mobility, strengthening your forearms and elbows, and teaching you how to protect your joints from future strain. With clear, at-home workouts, you’ll gradually rebuild confidence in your elbow function, reduce pain, and get back to the activities you enjoy, without hesitation or discomfort.
Build Strength. Unlock Mobility. Move Better.
Whether you’re just starting out or looking to improve your mobility and overall strength, these programs give you simple, effective routines you can do at home. From full-body strength sessions to targeted mobility work, you’ll get the guidance you need to move easier, feel stronger, and stay active.
4-Week Kickstart Your Strength & Mobility Program
Start building your full-body strength and mobility with 3 full-length strength workouts and 2 follow-along mobility routines each week.
10-Week Improve Your Mobility Program
Unlock your body’s full range of motion with 3 weekly mobility routines focused on upper body, low back and hips, and full-body flexibility.
