{"id":229053,"date":"2026-05-25T06:49:57","date_gmt":"2026-05-25T10:49:57","guid":{"rendered":"https:\/\/netpacestudios.com\/mma\/?page_id=229053"},"modified":"2026-05-25T13:19:37","modified_gmt":"2026-05-25T17:19:37","slug":"workouts","status":"publish","type":"page","link":"https:\/\/netpacestudios.com\/mma\/workouts\/","title":{"rendered":"Workouts"},"content":{"rendered":"\t\t
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Build Armor. Prevent Injury. \nPerform at Your Peak.<\/span><\/h1>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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At MSR Performance, our group fitness and sports conditioning classes are not your average gym workouts. Every session is meticulously designed and coached by a licensed Doctor of Physical Therapy. Whether you are bridging the gap between rehab and returning to your sport, or simply looking to build a resilient, pain-free body, our “Bulletproof” series provides elite, biomechanically sound training.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Explore our signature classes below and \nbook your next session:<\/span><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t
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01<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Bulletproof Knees & Lower Body Resilience<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\tProtect your joints and build explosive lower body strength. This class focuses on the critical mechanics of the hips, knees, and ankles to prevent common issues like ACL tears, patellar tendonitis, and runner’s knee.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Best for:<\/b> Runners, court athletes, and anyone recovering from knee pain or surgery.<\/span><\/p>

Focus:<\/b> Eccentric quad control, glute activation, deceleration mechanics, and single-leg stability.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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02<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Bulletproof Shoulders & Upper Body Armor<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\tReclaim your overhead mobility and build rock-solid shoulder stability. We target the rotator cuff, scapular stabilizers, and thoracic spine to ensure your upper body can handle heavy lifting, throwing, or daily demands without impingement or pain.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Best for:<\/b> Overhead athletes, weightlifters, desk workers, and post-rehab shoulder patients.<\/span><\/p>

Focus: Scapular mechanics, rotator cuff endurance, overhead pressing safety, and posture correction.<\/span><\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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03<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Advanced Hip Mobility & Power<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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The hips are the powerhouse of the human body. This session is dedicated to unlocking tight hip capsules, improving your squat depth, and generating rotational power safely from the core out.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Best for:<\/b> \u00a0Golfers, martial artists, lifters struggling with squat depth, and those with chronic lower back stiffness.<\/span><\/p>

Focus:<\/b> Dynamic stretching, core-to-extremity power transfer, and pelvic floor\/core integration.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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04<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Bulletproof Ankles & Foot Mechanics<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\tYour feet are your foundation. This specialized class focuses on the often-neglected muscles of the foot and ankle to improve balance, increase agility, and prevent catastrophic sprains.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Best for:<\/b> Field athletes, trail runners, and individuals with a history of ankle sprains or plantar fasciitis.<\/span><\/p>

Focus: Arch strengthening, proprioception\/balance, plyometric landing mechanics, and tissue elasticity.<\/span><\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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The MSR Performance \nDifference\n<\/span><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Your feet are your foundation. This specialized class focuses on the often-neglected muscles of the foot and ankle to improve balance, increase agility, and prevent catastrophic sprains.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\tMedical Expertise:\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\tClasses are led by our clinical team, including Dr. Barzillai Kim, Dr. Bri Wynn, and Dr. Ujjwal Shakya.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\tBecause we are Doctors of Physical Therapy, we know exactly how to modify every movement on the fly to accommodate your past injuries or current limitations.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\tDirect Access:\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\t Virginia is a Direct Access state. You do not need a medical referral to join our wellness and performance classes\u2014simply book a session and start building a more resilient body today.\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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TESTIMONIAL<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Ready to Push Your Limits?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Experience seamless booking with our integrated schedule. Choose your preferred workout, select an expert coach, and secure your spot in seconds. Your journey to elite performance starts with a single click.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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widget here\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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TESTIMONIAL<\/h4>\t\t\t\t<\/div>\n\t\t\t\t
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Trysted by Hundreds.
Designed for Results.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Our results speak for themselves. Every success story is a reflection of the dedication, quality, and care we put into every program.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\tTestimonials serve as a persuasive form of social proof<\/span>, providing clear evidence of a product or service\u2019s value. Their immense power lies in their ability to inspire trust, cultivating confidence in potential customers.\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t
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\n\t\t\t\t\t\t\"Alice\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\tAlice Thompson<\/span><\/cite>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\t\t\tTestimonials serve as a persuasive form of social proof<\/span>, providing clear evidence of a product or service\u2019s value. Their immense power lies in their ability to inspire trust, cultivating confidence in potential customers.\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t
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Frequently\nAsked Questions<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Have another question? Please contact our team!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Do I need to be a current physical therapy patient to join? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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No, this is open to the public for general wellness and sports performance!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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What is the difference between MSR Performance and a regular gym? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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Our classes are led by Doctors of Physical Therapy with a focus on clinical biomechanics and proactive injury prevention<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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Do you take health insurance for these classes? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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\u00a0No, these are non-medical wellness services operating on a cash-pay model.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t

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Are these classes safe if I am recovering from an old injury? <\/div><\/span>\n\t\t\t\t\t\t\t\n\t\t\t<\/path><\/svg><\/span>\n\t\t\t<\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t
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Yes, our clinical background makes this the safest place to train post-rehab.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\t\t\tJoin the Movement \u2014 Transform Your Life Today!\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Train with Doctors of Physical Therapy and experience performance coaching built on science, biomechanics, and injury prevention.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t<\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\tBook Your First Class<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Build Armor. Prevent Injury. Perform at Your Peak. At MSR Performance, our group fitness and sports conditioning classes are not your average gym workouts. Every session is meticulously designed and coached by a licensed Doctor of Physical Therapy. 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