Free PDF For Women Who Hike, Bike, Paddle, and Trail Run
Feel Stronger on the Climb. Feel Better the Next Day.
3 Small Adjustments to Movements You Already Know — To Change Your Next Bike Ride, Hike, Trail Run, or Paddle.
- Hip Hinge-Deadlift
- Single-Leg Stand
- Plank
Built by Dr. Liz Koch, DPT — Doctor of Physical Therapy & Strength Coach for outdoor women.
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What's Inside
What You'll Get
- A 6-page guide built by a Doctor of Physical Therapy
- 3 "on the trail" applications for your next ride, hike, or paddle
- 3 adjustments you can apply tonight and immediately on the trail
- The same framework Liz uses with her 1:1 clients
"These three adjustments are a small preview of how I think about training outdoor women — small, specific shifts that change how your body shows up outside." — Dr. Liz Koch, DPT
Meet Liz
Liz is a 10 year Doctor of Physical Therapy, 8 year strength coach, and the founder of Outdoor Women Strong. She’s also a mom of two (ages 4 and 1), a dog mom to Mia, and very familiar with how full life can get.
After years of dealing with hypermobility, recurring back and neck pain, and losing strength to the demands of everyday life, Liz rebuilt her body using evidence-based physical therapy principles and progressive strength training that actually fit into a busy schedule.
Now, she helps outdoor women build durable, joint-supportive strength so they can stay consistent with the activities they love — whether that’s mountain biking, hiking, paddling, or keeping up with real life.
Her goal:
Strength Training that supports your life — not competes with it.