Uplift Strength Training

💪 A great workout starts long before the first weight is lifted.

Our warmups are intentionally designed to progress from simple ➡️ complex and static ➡️ dynamic, gradually preparing your body and brain for the demands of training. Research shows that effective warmups should increase mobility, activate major muscle groups, challenge balance and coordination, and rehearse movement patterns across multiple planes of motion. Why? Because the most important muscle you’re training is your brain. 🧠

By challenging balance, coordination, timing, and hand-eye skills, we’re activating neural pathways that help your brain communicate more efficiently with your muscles. The stronger that mind-body connection becomes, the better your movement quality, reaction time, stability, and force production will be when it’s time to train.

Here’s a look at our current warmup:

🔹 Stability Ball Straddle Rocks – open the hips and improve mobility through the pelvis and lower body

🔹 Banded Pull-Aparts – activate the upper back and shoulders while improving posture

🔹 Single-Leg Banded Step Overs – challenge balance, hip stability, and single-leg control

🔹 Ring Rows – wake up the upper body pulling muscles and engage the core

🔹 Inchworms – mobilize the posterior chain while activating the shoulders and trunk

🔹 Soccer Ball Figure 8s – improve hand-eye coordination, body awareness, and motor control

🔹 Lateral Shuffle Ball Toss – train coordination, reaction time, and movement in the frontal plane

🔹 A-Skips – reinforce efficient movement patterns and prepare for more dynamic activity

🔹 Back Pedaling – elevate heart rate and prepare the body for athletic movement

Each exercise builds on the one before it, helping you move better, perform better, and reduce injury risk before loading the body with weight.

Give this sequence a try before your next workout and see how much more prepared you feel when it’s time to train! 🔥

I love the Landmine! 🏋️‍♀️
And it might be one of the most underrated tools in the gym.

It isn’t just a bar in a corner—it’s one of the most versatile tools we have to build real-world strength and power.

It allows you to train strength the way your body was designed to move—fluid, dynamic, and across multiple planes.
✨That’s the magic of the Landmine✨

Here’s what that looks like in action:

• Landmine Thrusters → Total-body power! Legs drive, core stabilizes, arms finish. Strength + conditioning in one seamless flow.

• Landmine Bent Over Rows → Strong back, better posture. Reinforces pulling strength while challenging your hinge position.

• Landmine Plyometric Skiers → Dynamic, athletic, and reactive. Builds coordination, explosiveness and rhythm.

• Landmine Press w/ Hip Extension → Teaches force transfer from the ground up. Glutes fire, core connects, shoulders press strong.

• Tall Kneeling Viking Press → Core-driven pressing. Eliminates lower body compensation and builds true shoulder strength.

• Landmine Hack Squats → Lower body strength with support. Great for dialing in depth, control, and quad development.

• Landmine Rotational Clean to Press → Rotational power + coordination. Teaches your body to move efficiently across planes.

This is what meaningful movement looks like—strength that’s connected, controlled, and transferable to life outside the gym.

Train with intention. Move with purpose. Build strength that supports the life you want to live!

👑 CALLING ALL QUEENS 👑 — RISE UP!! ✨
Join us this Saturday May 9th at 6am!
Only a very few spots remain for this event!
Wake up. Workout. And Rule the Day! 💪🏼
🔗 Link in bio to register

For the women who do it all... 🤍
With Mother’s Day approaching, we have decided to host our very first
✨QUEEN’S RISE✨ Event!
Not just for moms, but for every woman who pours into others daily.

Before we show up for everyone else....
We have to show up for ourselves.
Because we can’t pour from an empty cup.

Join us for an *EARLY* morning workout, followed by a relaxing Yin yoga session!
Workouts can be freestyle OR structured.
All fitness levels are welcome!
✨Limited spots available
✨Must register online & make payment to reserve your spot
Rise up, Queens 👑💕
Reserve your Crown today!
Comment or message me and I’ll send you the sign-up link! 💌

Recovery isn’t a luxury—it’s part of the work. 💪✨
Join us for Uplift’s Active Recovery Weekend and give your body the attention it deserves!

This Saturday, March 28th, we’re offering 45-min Sports Massage + Stretch sessions with Emilie of South Hills Mobile Massage! 💆🏻‍♀️


Sports massage supports muscle recovery, improves mobility, reduces soreness, and helps you get more out of your strength training—so you can come back stronger, not just more tired.

Emilie is a licensed massage therapist working with Duquesne Athletics and David Physical Therapy, and each session is fully customized—featuring deep tissue work, assisted stretching, and even cupping if needed.

🕣 Sessions start at 8:30am (last at 12:30pm)
💲 $75 per session
⚡️ Only 5 spots available
🔗 Link in bio to book your session

Take the time to restore so you can keep showing up strong.

Move & Restore ✨
This Friday at 9am with Beth

Strength isn’t just built in the grind—it’s built in the recovery. Our Active Recovery Weekend is designed to help your body absorb the work you’ve been putting in, improve mobility, reduce soreness, and keep you moving well for the long haul.

Move & Restore blends gentle movement, stretching, and breathwork to support functional strength and keep you feeling your best—whether you lift, run, or do it all.

Because taking care of your body also means making space to enjoy your life—and the strength you’ve worked so hard for.

Join us, reset, and come back stronger 💪
🔗 Booking link in bio

✨ NEW at UPLIFT ✨ Active Recovery just leveled up!

We’re so excited to welcome Emilie Pryor of South Hills Mobile Massage to Uplift 💆‍♀️
Emilie is a licensed massage therapist & PTA with 10+ years of experience, and works with Duquesne Athletics supporting collegiate athletes with recovery protocols.

🗓 Available the LAST Saturday of every month
⏰ 8:30am–1:30pm
📍 Starting Saturday, Feb 28th

Sports Massage + Stretching = happier muscles, better movement, and faster recovery.
Treat your body right and Live Positively Strong 💪🏼

Stay tuned for booking details!