The Well

Specialized personal training and bootcamps that combines best practice sports performance preparation and rehabilitation methods.

Operating out of Evolution Trainers in Mountain View and Greer Park in Palo Alto

04/09/2026

Attention Palo Alto Parents! 📣

Are you looking for a way to help your young athlete improve their performance while staying safe and injury-free?

Starting Tuesday, April 14th, I am hosting a 7-week Youth Strength Training Fundamentals clinic at Performance Gaines. We focus on small-group training (only 4–8 athletes per session) to ensure every student gets the attention they need to master the basics.

Why Strength?
Our program is built on three pillars:
1️⃣ Foundation for Performance: Prerequisites for speed and agility.
2️⃣ Resilience: Mitigating the risks of overuse through varied movement.
3️⃣ Long-Term Development: Fostering a lifelong commitment to fitness—without the burnout.

Details at a glance:

When: Tuesdays, 4:30–5:30 PM (Starts April 14)

Where: PerformanceGaines, 3788 Fabian Way, Palo Alto

Coach: Sam Abrams

Investment: $490 for the full 7-week course

Space is very limited to maintain our small group size!

Enroll here: 👉 https://www.performancegaines.com/youth-strength-training-fundamentals

10/07/2025

I'll be coaching a small group program for kids at Performance Gaines starting October 21. We will use play and specially selected exercises to help kids develop well-rounded athleticism and prepare them for more demanding strength training. Learn more here: https://www.performancegaines.com/weight-room-fundamentals

08/02/2024

This is me at Performance Gaines helping Warren get organized over his left foot. “Organized” means applying force into the ground through the “foot tripod,” which consists of the big toe knuckle, little toe knuckle, and heel. (Slide 2) For Warren, finding these points helped him engage his glutes and posterior chain.

📸:

01/03/2024

People sometimes ask me what they should do for cardio. This is the most streamlined way I can answer that question for people looking to improve their overall fitness and who don’t have a specific event to prepare for. Follow these guidelines and you will be doing your cardio better than all of your friends.

12/04/2023

I just wrapped up the “Human Matrix” seminar from

The seminar presented a model of human movement based on fluid dynamics. It elegantly links skeletal shape to range of motion and performance, which means both “corrective” exercises and strength training reflect exactly what your body needs.

Here I’m doing three things:

1. Single arm lat pull-down under the watchful eye of Zac. It looks rather pedestrian, but the spine and rib position, seat height, and ground contact points are chosen to achieve particular outcomes.

2. Ramp goblet squat. I’m super vertical, which reflects my ability to expand posterior pelvic inlets. I don’t need more of this.

3. Frog breath with elevated uppers. Down force from knees and elbows drives internal rotation. Elevation puts more weight, compression, and internal rotation demands on my lower body. Since I’m starting from a relatively externally rotated position, this is a good position form folks that don’t have much internal rotation.

09/27/2023

Baby stuff and kettlebells.

The mat work is directly related to the swings in the background. I’m coaching through a 3-4.5 month uprighting sequence, which represents our earliest efforts to get off the ground. We are working on maintaining alignment and stability. The swing is similar in that the body moves from a face-down position to a more upright position. The swing, however, trains power and power endurance. It assumes efficient stability and alignment.

08/16/2020

Pushups!💪💪💪💪

Pushups are a great way to train chest, shoulders, triceps, and core. Select a variation that is hard for the rep range that corresponds to the result you want: 1-5 reps for strength (max force production), 5-8 for functions hypertrophy (muscle growth that will contribute to strength), 8-12 for hypertrophy, 12-15+ for strength endurance. Do enough sets to get to 20ish-35ish reps: 3-5 sets of 4-5, 3-4 sets of 10-12, 1-2 sets of 15-20 etc. I did 3 sets of 8 here. Kettlebells are to allow full range of motion.

Keep your head, spine, and legs in line as you go up and down. And yes, , you kinda do have to breath like a donkey. The inhale helps create intra-abdominal pressure which allows efficient force transfer through the body.

08/12/2020

Say hello to my indoor/outdoor training facility. .strength.collective and have inspired me to post now. Currently equipped with , kettlebells, ViPRs, and some Anatomy in Motion wedges.

These rear-foot elevated (Bulgarian) split squats are great for training your quadriceps and glutes. As a quasi single leg movement they can also help address asymmetries and improve balance. I like this move for training strength, hypertrophy, muscular endurance, and stability.

Here I’ve chosen ipsolateral loading and an elevated heel.

06/10/2020

Nordic hamstring curls off a garbage can rack. 🤘🤘🤘

This is a great way to train knee flexion (butt kicking) that will transfer to real life. Unlike a hamstring curl machine, this move requires active hip extension and core control. I’m doing negatives (eccentrics, or when the muscle lengthens under load) here because 1) I am not strong enough to do the whole rep and 2) eccentric strength is important for performance and injury prevention in activities such as sprinting and changing direction.

04/11/2020

Split jump acceleration

01/17/2020

Hmmmm....where have I heard this before?

12/20/2019

Unfortunately we will not be able to run bootcamp this Saturday. Stay tuned for 2020 dates.

Address

310 California Avenue
Palo Alto, CA
94306

Telephone

+14153475759

Website

https://www.thewellmovementsystem.com/

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