Let’s say good-bye to our cold, snowy, icy winter to “re-awaken” ourselves, focusing on opening up joints stiffened by the cold and building a stable base for increased spring volume. Mobility, stability, and strength are absolutely the non-negotiable pillars to be resilient for performance in all of our activities and in life. Neglecting these foundational elements—especially for endurance athletes like cyclists and runners—leads to “leaked” power and increased injury risk. As we say goodbye to winter we will focus on these 3 pillars:
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Mobility: The Ability to Move - Unlike passive flexibility, mobility is the active control of a joint through its full range of motion. It ensures joints like the hips and thoracic spine don’t “lock down,” which would otherwise force other areas (like the lower back) to compensate and lead to pain. Focus will be on the hips and thoracic spine to undo the tightness from indoor training or cold-weather inactivity.
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Stability: The Ability to Control - Stability is the neuromuscular control required to resist unwanted movement and transfer force efficiently. Core stability prevents unnecessary movement ensuring every ounce of energy is directed into powerful movement rather than wasted through “energy leaks”. Focus on building neuromuscular control to ensure your joints remain aligned as your training intensity increases.
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Strength: The Power to Produce - Strength provides the “horsepower” and a protective buffer for joints and connective tissues. It builds muscular resilience to handle high training volumes and maintains proper posture and mechanics late into a workout or event when fatigue sets in. Focus on functional, multi-joint movements that prepare your muscles for outdoor demands.
whether you have just started to think about how to fit in your prehab work or you’ve already started and just can’t stop, now’s the perfect time. You’ll get the structure and progression of the program plus the accountability of our C2C Team to keep you consistent. You don’t need to make it perfect - the magic happens in the consistency, NOT in the extreme effort of one workout. Remember, it takes 5-7 weeks for your tissue to start adapting and changing with mobility & strength training! That’s why staying committed, even on days when you don’t feel like pushing hard, is key to building a stronger foundation. Whether it’s hitting your fitness goals or improving your overall well-being, the secret is simple—consistency wins.
C2C Training’s Zoom Classes for the “Goodbye Winter” program will continue to offer a complete prehab plan with 4 different classes that work mobility, stability, strength and recovery at times that hopefully most can commit to. AND even if the class times don’t work with your schedule or you have to miss a live class occasionally, there is always the option of following the “recorded” version at a more convenient time for you. Grab a few friends or family members who also need help staying consistent with NON-NEGOTIABLE prehab work so we all have more accountable-i-buddies to smile back at us from the comfort of our Zoom Square!
The “goodbye winter” schedule runs for 12 weeks beginning on Tuesday, March 10 and ending on Monday, June 1, 2026. Below are C2C’s weekly classes - for the Zoom registration links just DM me:
*Mobility & Stability on Mondays @ 5:30-6:10pm - The movements you NEED but often ignore. You’ve got to do the mobility work to improve movement in your joints; activation work to ensure muscles are engaging adequately; and core work to ensure stability & power for all your activities. It’s not really about the 6-pack but actually about preventing injuries and correcting imbalances. Make it a priority NOW!
*BUILD-Strong on Tuesdays @ 6:20-7:00am - Build full body strength and power in a 30-minute workout with compound movements devoted to strength that boost performance, increase energy and build confidence in your ability. The first part of each class is spent activating small muscle groups and increasing joint mobility. Then, large muscle groups are progressively strengthened and challenged with power focused movements as well. You will need free weights and a bench or step for this class.
*NO Excuses Recovery on Wednesdays @ 6:30-7:00am - When you are dedicated to building strength, your recovery routine is just as important as your workout routine. Use this 30 minute class to tackle stiffness, gain mobility and prevent injury. This is the restoration you need to perform at your best - no excuses and no skipping it!
*Upper-Body & CORE Fusion on Thursdays @ 6:20-7:00am - We’ll use a combination of movements engaging the muscles of your pelvis, lower back, hips and abdomen along with your shoulders, arms & back. We’ll give the lower-body a rest today!
Payment for classes is to be made via etransfer prior to attending - you can pre-pay per class or pay for a few at a time and I will help you keep track. You pay just $5 per class per household OR if you are ready to commit to ensure consistency to the entire “Goodbye Winter” Program pay just $18 per week for 12 weeks ($216) for “UNLIMITED” class attendance throughout the spring session including any bonus classes that might be added occasionally.
If you have any questions about the format of each of the classes or the equipment you might need, please just ask AND please don’t hesitate to tell ALL your friends, coworkers and family members about C2C’s Zoom “Goodbye Winter” classes - there is no limit to how many friendly faces we can have join our team!!
For more information please direct message me!
Sincerely, Kelly
