Taking My Coaching to Macalester College: Weekly Classes for Strength and Mobility
Every week, I have the opportunity to bring my training philosophies to Macalester College in Saint Paul, working with their staff in small group settings. These two courses—Mobility Foundations and Strength Training 101—offer staff members a chance to learn and apply core movement principles that I also emphasize in my one-on-one coaching at American Strength Training Center in Maplewood, MN. By partnering with Macalester, I’m able to extend the same high-quality, personalized training in a group format, helping staff improve their physical health, gain strength, and foster long-term wellness habits.
Why Group Classes for Staff?
Group training brings a unique energy to fitness. Having a shared goal—whether it’s becoming stronger, easing chronic tension, or preventing injury—makes each session supportive and motivating. My goal is to make fitness accessible, enjoyable, and impactful, regardless of experience level. Macalester College staff members can engage in high-quality training in a collaborative environment, where we tackle specific objectives each week to ensure steady progress.
These classes are part of a larger vision to help employees take charge of their health in a way that’s sustainable and tailored. Employer collaborations, like this one, provide organizations with tools to support their team’s wellness. For other organizations interested in similar services, you can reach out to me to discuss custom programming for staff.
6-Week Class Options at Macalester College
At Macalester, we rotate through two 6-week classes, each designed to build the foundation for a healthier, more active lifestyle. Here’s a look at each program:
Mobility Foundations
Class Focus: Mobility, Flexibility, Injury Prevention, and Functional Movement.
Whether you’re looking to relieve tension, prevent injuries, or boost athletic performance, Mobility Foundations is designed to support your body’s movement needs. Here’s what each session includes:
Myofascial Release: We start by targeting areas of tightness with foam rollers and mobility balls. Myofascial release is essential for relieving chronic tension and improving blood flow, setting you up for more effective mobility work.
Stretching: Each class incorporates both dynamic and static stretching to build flexibility. These stretches not only help you prepare for strength exercises but also increase your range of motion and protect against injury.
Range of Motion (ROM): The final component focuses on joint mobility, particularly in areas like the shoulders, hips, and spine, which are essential for functional movement. These ROM exercises reduce restrictions, making strength movements safer and more efficient.
Each session builds on these three core areas, focusing on different body regions over the six weeks—feet and ankles, knees and hips, lower back and thoracic spine, shoulders and neck. The course is perfect as a standalone program or a complementary routine for those participating in Strength Training 101 next session, creating a solid base for powerful, injury-free movement.
Strength Training 101
Class Focus: Strength Building, Proper Technique, and Confidence with Weights.
Strength Training 101 is designed to provide staff with a foundation in essential strength movements, from the basics to advanced techniques. Over six weeks, we focus on key exercises that not only enhance strength but also build confidence. This course covers:
Goblet Squat Progression: Starting with the goblet squat, we work on squat mechanics before advancing to the barbell squat. We emphasize stances, grip width, common faults, and corrective cues.
Pressing Movements: Each class introduces variations of the press, helping participants understand how to stabilize their core and shoulders for maximum power and efficiency.
Barbell Deadlift Progression: The deadlift is a crucial full-body movement. We start with fundamentals and work on technique, stance, and common adjustments to maximize safety and effectiveness.
Back and Core Exercises: To support our strength foundation, we incorporate staple exercises for the back and core, giving participants balanced, functional strength.
Participants get access to six highly educational and hands-on sessions, suitable for all experience levels. Beginners gain confidence with each movement, while seasoned lifters have the chance to fine-tune technique and optimize performance. By the end of this course, each participant has a custom program to continue their progress independently.
Building Strength and Health in the Workplace
These programs not only give Macalester College staff the chance to build strength, relieve tension, and prevent injury, but they also reinforce the importance of functional movement and proper technique in everyday life. The concepts covered here—whether joint mobility or the mechanics of a barbell deadlift—align with the same core principles I use in one-on-one coaching at American Strength.
At the heart of all my training is the philosophy that building a strong foundation is the key to lasting health and confidence. For organizations interested in bringing similar health initiatives to their team, feel free to email me to discuss potential staff training and wellness collaborations. Fitness isn’t just about building muscle—it’s about building a resilient, capable body that serves you well in life, work, and beyond.
Each course empowers staff to build their health and wellness with tools they can carry forward, creating a more active, engaged, and supportive community at work.
