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Training Programs

Sports Performance

  • Get recruited, make varsity or improve your game performance.
    • 2 or 3 sessions per week
    • Baseline testing- based off of your sport
    • Goal setting with a coach
    • Movement Analysis
    • Recovery Guidance
    • Season Preparation Timeline
    • Training Specificity - based off of your sport
    • Results Testing - based off of your sport

Body Recomp

  • Decrease fat while increasing muscle.
    • 2 or 3 sessions per week
    • Pre/During/Post InBody Scans
    • Goal Setting session with a Coach
    • Nutrition Guidence
    • Accountability Check-Ins
    • Total Body Strength Focus
    • Milestone Planning


  • Stronger, leaner, healthier.
    • 2 or 3 sessions per week
    • Baseline Testing
    • Goal Setting Session With a Coach
    • Form Analysis
    • Recovery Guidance After Big Lifts
    • Milestone Timeline Planning
    • Training Specificity
    • Results Testing

Return to Healthy Movement

  • Done with PT? Let’s get you fully back to where you belong.
    • 2 or 3 sessions per week
    • Movement Analysis
    • Review session With a Coach
    • Baseline Testing
    • Rest and Recovery Guidance
    • Nutrition Guidance
    • Training Specificity
    • Goal Setting Session

Event Focused

  • If you have a goal and a timeline, this is for you! Whether it’s a wedding, race day, or competition prep; you set the goal and we help you get there.
    • Sessions based on the timeline
    • Baseline Testing
    • Goal Setting Session with a Coach
    • Movement Analysis
    • Recovery Guidance
    • Event Preperation Timeline
    • Training Specificity
    • Adaptation

Ready to get started? Give us a call at (703) 935-5762 or sign up for your FREE D1-on-1 Assessment!

What Our Athletes Are Saying

  • “There are a lot of heart issues in our family and I’m prone to that. I want to live a long life and live it, not just show up. I only needed one workout to know that D1 is where I wanted to be.” - Scott Holiday
  • “The great thing about D1 is that there are different exercises every day, working a different part of my body. I don’t get bored. Even though I’m not an outstanding athlete, I feel like an athlete when I am here. Both my sons are into sports, my husband utilizes the personal training, so we all love coming here. It has made such a difference for us.” - Amy Long
  • “What motivates me to work out is my drive for a volleyball scholarship. When I came to D1, I learned the right way to lift weights, got more muscle and began to develop an athlete’s body. D1 is serious about their athletes. They help you and work with you so that you train the right way.” - Alessandra Kennedy