Performance Programs | Westside Wellness & Rehab

Most people stop when the pain stops. But getting out of pain and getting back to full performance are two different things. This is where the next phase starts.

Through AF Performance Training, Amy offers online programs and personalised coaching designed to take you from recovered to resilient. Built on the same principles that drive her clinical work at Westside Wellness, these programs are for people who want to move well, train hard, and stay there.

Personalised program

Work directly with Amy

For those who want one-on-one guidance through the full transition from injury back to performance. Amy assesses where you are, identifies what's actually holding you back, and builds a progressive plan around your goals and timeline.

3 to 4 month individualised program

Bridge the Gap: Rehab to Performance

Combines body-part specific rehabilitation with full-body performance training. Built around your movement needs, your goals, and your sport or activity.

✔ Comprehensive movement assessment and goal planning
✔ Progressive strength, mobility, stability, and performance training
✔ Weekly text check-ins for accountability and support
✔ Monthly program progressions based on your improvement

This program requires commitment, consistency, and follow-through.

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Self-guided programs

Structured programs, your pace

12-week progressive programs focused on a specific area of the body. Each one is designed to improve how you move, load, and perform, and can replace your regular training in that area.

12 weeks

Low Back Bulletproof

Targets hip function, core and pelvic stability, and movement mechanics. Reduces unnecessary stress on the lower back while building real loading capacity. Replaces lower body training, 2 to 3 times per week.

12 weeks · 3 phases

Knee Bulletproof

Focuses on knee resilience, lower extremity strength, and the full kinetic chain including hips, ankles, and core. Built for active people and athletes who want stronger, more durable knees.

12 weeks

Shoulder Resilience

Restores thoracic mobility, scapular control, shoulder stability, and upper body performance. Designed to replace or complement your current upper body training.

6 weeks · 2x per week

Hamstring Bulletproof

Prepares the hamstrings for high-speed running, change of direction, and contact sport. Focused on strength, control, and deceleration confidence.

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Whole body programs

Build strength from the ground up

For those who want a complete training programme rather than area-specific work.

12 weeks · 25 min sessions

25 Minute Hustle

A complete strength and mobility programme in 25-minute sessions. Three phases: movement prep, strength training, and recovery work. For when time is short and results still matter.

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15 weeks · 60 min sessions · 3 days/week

Unleash Your Inner Athlete

A foundation-to-power programme across five phases: general prep, strength, strength with reduced volume, intro to power, and power. Builds physical and mental strength progressively

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Coming soon

More programs in development

Amy is currently building additional targeted programs including return to play post-ACL, knee OA prevention, flexion and extension intolerant back programs, and progressive strength programs for women over 50 and healthy aging.

Get in touch to be notified when they launch →