Total Body Blueprint · For former athletes 35–45

“Train harder” only works if you can adapt faster.

High-level coaching for former athletes who want to train pain-free, fix the movement patterns nobody else checked, and put a smarter system behind their performance.

Apply for Coaching → See how it works
15+ yrsCoaching experience
CSCSCertified strength coach
Movement-firstRoot cause, not symptoms
Adaptation Model
Playing days Today
Training intensity Your capacity to adapt
Evidence-based system Movement assessment first Built for ex-athletes, not patients 1-on-1, high-touch coaching
Certified & trained through
NSCA CSCS — Certified Strength & Conditioning SpecialistCSCSNSCA Certified
National Strength and Conditioning AssociationNSCAMember
CHEK Licensed ProfessionalCHEKLicensed Pro
Functional Range Conditioning (FRC)FRCMobility Specialist
Clean Health Nutrition CertificationClean HealthNutrition
USA Track & Field Certified CoachUSATFCertified Coach
XPT PerformanceXPTPerformance
The real problem

The problem isn't your effort. It's the patterns nobody checked.

You've done the physical therapy. You've rested. You've pushed through generic workouts and watched the pain come back every time. Every provider treated where it hurts. None of them found why.

What you tell people
My knee / back / shoulder hurts when I try to train.
What's actually happening
I don't trust my body anymore. I'm losing the athlete I used to be — and I'm tired of being treated like a fragile patient instead.
Physical therapy — treated the symptom Chiropractor — basic exercises you already do Orthopedic — "rest it" or surgery Rest — pain came back Generic programs — made it worse Just tough it out — that's why you're here
The cost of waiting

Every month you guess is a month you adapt to bad movement.

The gap between how hard you push and what your body can absorb doesn't stay still. It widens. And the longer the wrong pattern runs, the more your body builds around it.

Risk Gap · Intensity vs. Recovery
injury risk NowLater

The problem is not effort. It's mismanaged stress.

Every month spent guessing is a month spent adapting to bad movement patterns.

You can pay for a premium assessment now — or pay for surgery, physical therapy, and lost years later.

Stop guessing — apply now →
The math nobody adds up

You'll spend the money either way.
The question is on what.

The band-aid path over the years
ChiropractorPhysical therapyDoctor visits & imagingMassageART / AirrostiInjectionsNew programs & gadgets
$50,000+spent over the years — and the root cause is still there.
vs
The Blueprint path solved once

One system that finds the movement pattern and fixes the cause — so you stop renting relief from a half-dozen providers who never look at the whole picture.

Solved once.A system you keep for life.

Years of chiro, PT, massage, injections, and specialists add up fast — often well past $50,000, with the cause still unaddressed.

Why nothing else worked

Symptoms have a location. Causes have a pattern.

Pain shows up at the weakest link in the chain — almost never where the problem started. Treat the link and it comes back. Trace the pattern and it resolves.

Everyone else
Treats the site of the pain.
  • Generic exercises, no individual testing
  • Treats you like a fragile patient
  • "Just stop running / lifting / playing"
  • Symptom fades, root cause stays
Total Body Blueprint
Traces the movement pattern that created it.
  • Full mechanics, strength & mobility assessment
  • Treats you like the athlete you are
  • Keeps you training — smarter, not stopped
  • Fix the pattern and the pain stops returning
The Total Body Blueprint

We don't guess. We assess.

A complete system — not a workout PDF. Four pillars that blend movement, fuel, strength, and mindset into one plan built around you.

01

Identify the Foundation

Movement screening, biomechanics video assessment, and a baseline strength + mobility plan. We find the root cause before building anything.

02

Fuel & Function

Nutrition audit, bloodwork review, supplement strategy, and hormone insights — so your body actually has what it needs to adapt.

03

Strength & Strategy

Strength programming aligned with your goals, with corrective and mobility layers built into every phase.

04

Mindset & Mastery

Weekly check-ins, habit stacking, and identity-level coaching — so the change holds long after the program ends.

See the full process — what each phase actually looks like →
What others missed

Real athletes. Real patterns. Real results.

Every one of these came in after someone else gave up on the cause. Here's what changed when we looked at how they move.

Was told to get surgery
"After my military career, I was just told I had to have surgery. Anthoney identified the real issues and gave me the exercises to fix them. The lower-back pain and knee pain are gone — I'm lifting more and feel younger and healthier than I ever have."
RS
Russell SosaFormer military
Chiro gave her the basics
"I went to a sports chiropractor for a glute issue — he gave me basic things I was already doing. Anthoney gave me the right exercises to actually target it, and within months it was gone. On his programming I hit all-new lifting PRs."
LQ
Lindsey QuebedeauxLifter & runner
Beat up after years of racing
"After years as a competitive distance runner, my body was beat up. Training with Anthoney forever changed how I see my body. I'm stronger than ever and genuinely proud of what my body can do."
CM
Dr. Chloe MunteferingOccupational therapist · runner
Generic everywhere else
"Most trainers give you generic exercises without getting to the true need. Anthoney puts you through individual tests to find exactly what to strengthen. If you want the personal care you deserve, he's your guy."
DF
Doug FramkeStrength client
Wanted to stay injury-free
"He doesn't just know the information — he applies it to your specific mechanics and goals. I always get compliments on my form, and I credit Anthoney. It's kept me injury-free across every athletic thing I pursue."
JW
Jasmine WarnerCEO, Grafter
Old injury, 35 and stuck
"At 35, things weren't flowing like they did in my 20s, and I have an old neck injury that flares up. Anthoney built a program that kept me active and safe from re-injuring myself. He knows how to train someone who isn't 22."
CT
Crystal T.Returning athlete
Anthoney Q, CSCS
Add your headshot as assets/coach.jpg
Meet your coach

An athlete's coach — not a clinician.

Anthoney Q is a CSCS-certified strength coach with 15+ years helping athletes — and former athletes — move, train, and feel like themselves again. He built the Total Body Blueprint after watching too many capable people get handed generic exercises and told to "just rest it," when what they actually needed was someone to assess how they move and fix the pattern underneath.

Movement first. Evidence-based. Built for people who refuse to be told to stop.

CSCS Certified 15+ Years Coaching Biomechanics & Movement Strength & Conditioning Nutrition & Recovery
The full story — and why he stays in his lane →
The engagement

What's inside — the full system.

Assessment, strength, nutrition, bloodwork, recovery, and mindset — ten parts working together, built around your body and adjusted as you go.

12-Week Strength & Conditioning PlanPersonalized to your body and goals
Movement & Gait Biomechanics AssessmentRoot cause found on video
Weekly Video Feedback & AnalysisReal eyes on your form, every week
Corrective Exercise ProgrammingFix the pattern, not the symptom
Nutrition & Supplement GuidanceFuel matched to the work
Bloodwork Interpretation & Health PlanTrain with your labs, not guesses
Weekly Check-ins + Real-Time MessagingDirect access between sessions
Breath Work & Recovery TrainingRecover as hard as you train
Mindset & Identity CoachingChange that actually holds
Ongoing Customization & AdjustmentsThe plan evolves as you do
Honest filter

Who this is for — and who it isn't.

This is for you if…

  • You were an athlete, and your body hasn't felt like it since.
  • You've already tried 2–3 providers and still have the pain.
  • You want to train pain-free, not be told to stop.
  • You'll follow a structured process — even when it means pulling back to go forward.
  • You're ready to invest in solving it for good.

This isn't for you if…

  • You want a quick fix or a magic stretch.
  • You're shopping on price for the cheapest template.
  • You won't adjust intensity, ever, for any reason.
  • You want someone to blame instead of a system to follow.
  • You're not ready to commit to the process.
The Lab

Free tools. Real answers.

Interactive tools built on the same system used inside the Blueprint. No email required — just useful.

What type of athlete are you?

A 2-minute test that maps where you sit between performance, aesthetics, and longevity — and what to train next.

Take the test →

The Trade-Off Map

Move six sliders — endurance, strength, power, leanness, longevity, recovery — and watch what every goal costs the others.

Explore the map →

Visit The Lab — all tools →

Before you apply

Questions, handled.

How is this different from physical therapy? +
PT typically treats the site of pain until the symptom calms down, then sends you off. The Total Body Blueprint assesses how you actually move, finds the pattern driving the pain, and builds a training system around it — so you don't keep coming back to the same problem. You're coached as an athlete, not managed as a patient.
I've already tried everything. Why would this work? +
Because "everything" almost always means everything that treated the symptom. If no one ran a full movement and mechanics assessment, no one actually looked at the cause. That's the first thing we do — and it's usually where the missed pattern shows up.
Do I have to stop training? +
No. The goal is to keep you training — smarter. We may adjust load or intensity temporarily while we correct the pattern, but "just stop" is the opposite of the plan. You keep your identity as an athlete; we rebuild the foundation underneath it.
What does it cost? +
It's a premium, high-touch engagement, and the investment reflects that. We discuss the specifics on your call once we've confirmed it's a genuine fit — that way the recommendation matches your situation, not a generic price tag. If price is your only filter, this likely isn't the right program for you.
How fast will I see results? +
Most people feel a difference in how they move within the first few weeks of correcting the pattern. Lasting change — the kind that holds under real training load — is built over the engagement, not in a single session. We track it so progress is visible, not guessed.
What if I'm not local? +
Honestly, remote is often the better way. Even elite biomechanics labs don't assess movement in real time — they review the same video over and over, frame by frame, because watching live and catching every compensation is nearly impossible. With video, I can study your mechanics repeatedly and catch what a single in-person look would miss. We also keep every clip on file, so when we reassess you can see exactly how much has changed. The assessment, programming, and coaching are all built to run wherever you train.
Apply for coaching

You've been tough enough.
Now be smart.

Apply below. We'll review your situation, and if it's a fit, map the assessment that finds the pattern everyone else missed.

Apply for Coaching →
By application only · Limited 1-on-1 spots · We respond to every applicant
What's included Apply for Coaching