REDUCE PAIN.
IMPROVE POSTURE.
ACCELERATE PERFORMANCE.
True health begins with proper function.
DUAL TRANSFORMED APP
COMING SOON!
The Dual Transformed System is built on a progressive, phase-based approach that restores the body’s natural function from the ground up. Each phase is designed to reestablish alignment between the hips, spine, and ribcage; building a foundation of stability before adding mobility, strength, and performance.
This system doesn’t chase quick fixes. Instead, it teaches your body how to move the way it was designed to, efficiently, powerfully, and without pain. Whether you’re recovering from chronic discomfort or striving for peak performance, every step of the process builds upon the last, creating lasting transformation from the inside out.
Choose the best plan that works for you from a variety of options below.
DT BASIC
FULL DT APP ACCESS Step-by-step exercise instruction through every phase of the Dual Transformed system.
PRIVATE COMMUNITY BOARD Grow alongside others pursuing the same mission. A space for encouragement, accountability, to ask questions and share progress.
WORKOUT TEMPLATES No guesswork, a simple plan to follow, laid out for each training day.
WEEKLY GROUP CLASSES (2-3 per week) Live, guided instruction to reinforce proper movement, build confidence, and connect with a supportive community of like-minded individuals.
DT PLUS
EVERYTHING FROM DT BASIC!
FULL DT PERSONAL TRAINING APP ACCESS Work directly with a DT coach to tailor the training to your exact needs.
1 ON 1 PRIVATE COACHING SESSION, ONE 45 minute training session per month. A dedicated monthly live training call to assess progress, correct movement, and ensure your program advances with you.
PRIVATE MESSAGING AND SUPPORT Ask questions anytime inside the app with a coach to guide you through your journey.
EXERCISE LIBRARY Search, learn, and explore 100s of demonstration videos. New videos added weekly!
DT PREMIUM
EVERYTHING FROM DT BASIC & PLUS!
1 ON 1 PRIVATE COACHING SESSION, ONE 45 minute training session per WEEK. A weekly live training session tailored to your exact needs, ensuring weekly progress checks, and strategy updates.
DT ELITE
EVERYTHING FROM DT BASIC, PLUS!
1 ON 1 PRIVATE COACHING SESSION, THREE 45 minute training session per WEEK. Three weekly live training session with customized workout plans to ensure that you continue to progress through the system.
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The Solution to Lasting Transformtion
Phase 1, Introduction to the System — Rebuilding from the Ground Up
This is where transformation begins. Phase 1 lays the foundation by teaching you how to move the way your body was designed to, from the inside out. You’ll learn the key principles of the Dual Transformed system: how to stabilize your lumbar spine, align your pelvis and rib cage, and reconnect proper breathing with movement.
Rather than jumping into complex exercises, we focus on restoring the fundamentals, hip flexion, deep core activation, and coordinated breathing patterns. These are the pillars that allow your body to move efficiently, eliminate pain, and unlock lasting strength.
By the end of Phase 1, you’ll have a stronger connection between your mind and body, understand how to control movement instead of just perform it, and be prepared to progress safely into the next phase of your transformation.
Phase 2, Hip Flexion — Mastering Controlled Movement
In Phase 2, we shift our focus to the first key movement pattern: hip flexion. This phase builds strength and awareness in how the hips move independently of the lumbar spine, teaching your body to bend, load, and stabilize without compensation. You’ll learn how proper hip flexion drives power, improves posture, and protects your lower back during everyday movements and training.
Through precise drills and corrective exercises, you’ll develop a deeper sense of control in your core and hips, setting the stage for balanced movement across your entire kinetic chain.
Phase 2.5, Deepening Hip Flexion — Expanding Strength and Range
Phase 2.5 builds upon the foundation you established in Phase 2 by introducing more volume, variation, and complexity. Here, you’ll refine your ability to hinge, squat, and stabilize under greater control, challenging the endurance of your stabilizers while expanding mobility through your hips.
The goal is integration, translating the principles of stability and alignment into dynamic movement. By the end of this block, you’ll have the strength, awareness, and resilience needed to progress into the powerful hip extension work that follows in Phase 3.
Phase 3, Hip Extension — Unlocking Power and Posture
Phase 3 shifts the focus from flexion to extension, teaching the body how to generate power through proper hip drive. You’ll learn to activate and coordinate the posterior chain, including the glutes, hamstrings, and deep stabilizers, while maintaining a stable lumbar spine. This phase retrains your body to extend from the hips rather than the low back, creating strength that’s both powerful and protective.
By mastering hip extension, you restore balance to your movement patterns, improve gait and athletic performance, and establish the foundation for efficient lifting and daily function. The result is a stronger, more upright posture and a body capable of producing force without sacrificing stability.
Phase 3.5, Deepening Hip Extension — Building Strength Through Integration
Phase 3.5 expands on the power and control developed in Phase 3. The exercises become more dynamic, challenging your ability to maintain alignment and generate force through a full range of motion. You’ll refine how your hips, spine, and core work together during more advanced extensions, bridges, and functional movement patterns.
This phase is about transferring stability into motion, training your body to express controlled strength in every position. By the end, you’ll have integrated hip extension into real-world movement, setting the stage for the upper-back focus of Phase 4.
Phase 4, Introduction to the Upper Back — Restoring Thoracic Control
Just as Phase 1 laid the foundation for lower-body stability, Phase 4 begins the journey of rebuilding the upper back and thoracic spine. This phase teaches you how to restore mobility where the body is meant to move, and stability where it’s meant to support. You’ll learn more about aligning your rib cage with your pelvis, reconnect proper breathing mechanics, and move the thoracic spine without compensation from the neck or lower back.
Phase 4 emphasizes awareness and control. Through guided exercises and breathwork, you’ll begin to open restricted areas of the spine while reinforcing postural alignment and shoulder positioning. This creates the foundation for fluid, pain-free movement through the upper body and prepares your system for the focused thoracic training to come.
By the end of Phase 4, you’ll feel more upright, open through the chest, and capable of maintaining posture, unlocking the next level of strength and mobility that Phase 5 builds upon.
Phase 5, Thoracic Flexion — Reclaiming Controlled Curvature
Phase 5 focuses on restoring thoracic flexion, teaching you how to control forward movement through your upper spine without collapsing your posture. Many people lose the ability to flex through the thoracic region due to stiffness, poor breathing mechanics, or years of compensating with the neck and lower back. In this phase, we retrain that natural curve, helping you move with greater control, fluidity, and stability.
You’ll learn how thoracic flexion connects to rib cage mobility, scapular movement, and overall spinal health. By developing strength through controlled curvature, you’ll balance extension with stability and eliminate common tension patterns across the shoulders and mid-back.
Phase 5.5, Deepening Thoracic Flexion — Strength Through Range
Phase 5.5 takes everything you built in Phase 5 and applies it through expanded range and greater load control. You’ll challenge your ability to move the upper back segmentally, maintain alignment under pressure, and coordinate breathing with flexion-based patterns.
The goal is refinement, not just moving into flexion, but owning it. This phase builds resilience and adaptability throughout the spine, ensuring your thoracic movement supports every lift, rotation, and posture you encounter. By the end, your upper back will feel more mobile, strong, and connected, ready for the extension work that follows in Phase 6.
Phase 6, Thoracic Extension — Opening Strength Through Posture
Phase 6 focuses on restoring and strengthening thoracic extension, the movement pattern that allows the upper back to open, the chest to lift, and posture to align naturally. Modern life often locks the spine forward, Phase 6 reverses that by retraining extension from the mid-back while keeping the neck and lower back stable.
You’ll learn how to drive motion from the thoracic region instead of compensating with the lumbar spine, promoting balanced posture and proper scapular movement. Each session helps you open the rib cage, enhance shoulder mobility, and reestablish strength through upright alignment, creating the foundation for effortless posture and pain-free performance.
Phase 6.5, Deepening Thoracic Extension — Integration and Expression
Phase 6.5 builds upon the alignment and control developed in Phase 6, challenging you to express thoracic extension through full-body integration. Movements become more dynamic, connecting the upper back with the hips, core, and shoulders in coordinated patterns that translate directly to real-world performance.
This phase blends stability and freedom, training your body to maintain control while moving with power and openness. By the end of this block, you’ll not only move better, but carry yourself differently; tall, strong, and confident, with a spine that supports vitality from the inside out.
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Learn to move like we were designed!