6-Week Outdoor-Specific Strength Program · $127
Finally. Simple Strength Training
That Maximizes Your Time to Gains
A 6-week strength program built specifically for outdoor women — designed by a Doctor of Physical Therapy to give your body the most direct path to feeling stronger outside. No complexity. No decision fatigue. Just the right work, done consistently.
- 3 sessions/week · 30-45 min
- Familiar movements, progressive load
- Built for outdoor women by a DPT
Sound familiar?
You are not inconsistent.
You have just never had a program that didn't feel like so much to do...
You drove two hours to ride a trail last weekend. You hiked until your legs gave out on your last vacation. You are not someone who struggles with motivation.
You are someone who has not found training that feels connected to the outdoor life you have already built.
When a program has nothing to do with the trail, the water, or the mountain — your brain correctly identifies it as not worth the effort. That is not a discipline problem. That is a relevance problem.
Adventure Ready fixes the relevance problem.
WHAT YOU GET
The fastest path to stronger is not the most complicated program.
It is the one you actually do.
Adventure Ready is not fancy. That is not an accident.
You will see the same core movements across all 6 weeks — a hinge, a squat, a push, a pull, single-leg work. The load gets heavier. The challenge increases. But the movements stay familiar. That is the point.
When you open your program and already know what you are doing, something shifts. There is no decision to make. No figuring out what comes next. No mental overhead that quietly talks you out of starting. Your body just does it.
Most programs fail outdoor women not because the programming is bad — but because the complexity creates just enough friction to say no. Adventure Ready removes that friction completely. Three sessions. Familiar movements. Progressive load. That is it.
THE PROGRAM
Six weeks. One clear outcome.
Each week builds on the last using the same core movements — loaded heavier, challenged more. Familiar enough to stop thinking. Effective enough to feel it outside.
Week 1: Learn to Move
The four fundamental movement patterns your outdoor adventures run on — hinge, squat, push, pull. You learn them well once. Then you use them for the next 5 weeks.
Week 2: Build Stability
Same movements, now single-leg and single-arm. The patterns that map most directly onto every step on a trail, every pedal stroke, every paddle stroke. You already know the movements — now they get specific.
Week 3: Add Load
Same movements. More weight. Your body already knows what to do — now you are just asking it to do it heavier. That is where real strength comes from.
Week 4: Variation
The same patterns, progressed further. Because you have been doing these movements for 3 weeks you can add variation now and build on what you have learned
Week 5: Perform
Full performance output. You know these movements completely now. Your brain is not involved — your body just goes. That is where real gains happen.
Week 6: Feel the Changes
The full picture. Six weeks of progressive loading on movements you know completely. You finish not just stronger, but confident — because you understand exactly how to train your body for the outdoor life you love.
YOUR COACH
Built by someone who has been exactly where you are.
I am Dr. Liz Koch — Doctor of Physical Therapy, strength coach, mountain biker, hiker, paddler, and mom of two (a four-year-old and a baby under one).
I have hypermobility. I have had surgeries that took me off the trail and out of the gym. I have lost strength and had to rebuild it from scratch — in the margins of a life that was already full.
I built Adventure Ready because I could not find what I needed: a short, repeatable, progressive program that connected directly to what I do outside and was simple enough to actually do in a busy life. Not a 60-exercise rotating library. Not a complicated periodization model. Just the right movements, loaded over time, with a clear reason for every single one.
That is what Adventure Ready is. Six weeks of exactly that.
WHAT WOMEN ARE SAYING
Real results from real outdoor women
"
The pain and stiffness is gone and strength and mobility have returned. Like 100%.
— OWS Member
"
I don’t dread the climbs anymore, and I have so much more confidence and control on the downhills.
— OWS Member
"
I gained confidence to know that I CAN COMPLETE something I commit to strength and exercise wise.
— OWS Member
"
My mountain bike climbing ability has gotten so much better. I feel good about my own abilities.
— OWS Member
"
Life changing. Understanding how my body mechanics work and how all the parts work together to form a super machine has really made a difference in my physical abilities.
— Cecilia J., OWS Member
THE INVESTMENT
Adventure Ready
One-time payment · Lifetime access · 15-day refund policy
Simple by design. Effective by science.
Built for outdoor women who want results, not complexity.
- 6 weeks of progressive, outdoor-specific programming
- 3 sessions per week — 30 to 45 minutes each
- Familiar movements that build week over week — no relearning required
- Delivered through the app — workouts on your phone
- No gym required — bands, dumbbells, and floor space
- Built by a Doctor of Physical Therapy
15-day refund policy · One-time payment · Lifetime access
Questions
Resistance bands, dumbbells or kettlebells, and a little floor space. No gym required — built to work in a living room, garage, or hotel room.
It is the whole point. Most programs rotate exercises constantly to keep things interesting. Adventure Ready repeats the core patterns deliberately — because the fastest way to get stronger is to master a small number of movements and load them progressively over time. When you stop thinking about what you are doing and just do it, consistency happens naturally. You say yes to the workout because there is nothing to figure out.
Most programs ask you to learn something new every week. Adventure Ready does the opposite — the movements stay familiar and the load gets heavier. When you open the app and already know exactly what you are doing, the mental friction that usually talks you out of training disappears. That is not an accident. That is the design.
30 to 45 minutes each. Three sessions per week. Built to fit into the margins of a real life — I am a mom of two under four, so when I say real life I mean it literally.
Through the app. Workouts live on your phone wherever you train. Each exercise has a coaching video and written cues. Your program is ready to start as soon as you join.
Yes and you should. Three sessions per week leaves plenty of room for your outdoor days. This is designed to complement your outdoor life, not compete with it.
The OWS Membership is the natural next step. $25 per month gives you ongoing access to Dr. Liz’s full library of sport-specific programs, rotating 4-week training blocks, and everything you need to keep building on the foundation Adventure Ready gives you. Adventure Ready graduates get their first month for $10.
Yes. 15-day refund policy, same as the OWS Membership. If you try it and it is not right for you, reach out within 15 days for a full refund.
WHAT COMES NEXT
Adventure Ready gives you the foundation.
The OWS Membership is where you keep building.
After 6 weeks join the Outdoor Women Strong Membership at $25 per month — ongoing sport-specific programs, rotating 4-week training blocks, and Dr. Liz in your corner for every season.
Adventure Ready graduates get their first month for $10.
Six weeks from now
you will feel the difference outside.
Start Adventure Ready today. Your first workout is waiting in the app.
15-day refund policy · One-time payment · Lifetime access