Total Body Blueprint · Anthoney Q, CSCS

The pain isn't where the problem is.

Most of the athletes I work with had already done the physical therapy, the rest and the generic programs before they found me — and it kept coming back. I assess how the whole body loads, find the pattern nobody checked, and rebuild the way it handles that load. Individual results vary; every assessment finds something different.

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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 they tell people
My knee / back / shoulder hurts when I try to train.
What they tell me
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.
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.

The longer you wait, the more your body rebuilds around the bad pattern — and the longer it takes to undo.

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

Stop guessing — apply now →
Training straight through pain instead of fixing the pattern underneath it is how strong runners lose whole seasons — and sometimes the bigger goals a season was building toward. Going hard isn't the win. Going hard on the wrong pattern is exactly what pushes you back. Why we assess before we load you up
The math nobody adds up

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

The piecemeal path a decade of it
ChiropractorPhysical therapyDoctor visits & imagingMassageART / AirrostiInjectionsNew programs & gadgets
$50,000+is what ten years of the list above can add up to — and the root cause is still there.

An illustration, not an average of my clients. Run your own numbers: a chiropractor twice a month, a massage a month, a few rounds of physical therapy, imaging, the occasional injection, and a couple of years of personal training will get you there on their own — without ever assessing how you move.

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.
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 exactly what each phase 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 career in the military, I didn't realize how many things I had wrong with me. I was aware of my injuries but was just told I had to have surgery. Anthoney was able to identify the issues and showed me the stretches and exercises I needed to do to take away things like lower back pain, or knee pain. After completing the recommendations and being consistent with his advice, I am 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 — and my wife
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 — and a personal friend
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 — strength coach
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." What they 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
Read Anthoney's full story →
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. Here's what each is worth on its own.

12-Week Strength & Conditioning PlanPersonalized to your body and goals
$1,500
Movement & Gait Biomechanics AssessmentRoot cause found on video
$500
Weekly Video Feedback & AnalysisReal eyes on your form, every week
$3,600
Corrective Exercise ProgrammingFix the pattern, not the symptom
$700
Nutrition & Supplement GuidanceFuel matched to the work
$1,500
Bloodwork Review & RecommendationsMost labs hand you values and a reference range and stop — we turn yours into what to change in your training, fueling & recovery
$1,400
Weekly Check-ins + Real-Time MessagingDirect access between sessions
$1,500
Breath Work & Recovery TrainingRecover as hard as you train
$500
Mindset & Identity CoachingChange that actually holds
$1,200
Ongoing Customization & AdjustmentsThe plan evolves as you do
$1,400
Plus 5 bonusesKeep-It 12-month maintenance blueprint · supplement & recovery protocol · injury-proofing plan · before/after report · accountability scorecard
$3,000
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 2-min 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? +
I quote it on the call, and here's the honest reason why. Bought piece by piece, the assessment, 1-on-1 coaching, labs, nutrition, recovery and mindset work above run over $16,800 — the Blueprint is a fraction of that. But what you actually need out of those ten parts is not what the next person needs, and I'm not going to put a number in front of you before I know which ones you're paying for. It is a premium, high-touch engagement in the four-figure range. If the number itself is your only filter, this probably isn't your program — and I'll tell you that on the call rather than take your money.
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 live — they review video frame by frame, because catching every compensation in real time 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, we'll book the assessment that finds the pattern everyone else missed.

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