Elements – Gaining an understanding of how the body is supposed to move and getting comfortable with the movements in non-loaded and lowly loaded situations.  On a scale of 1-10, with 10 being the hardest, our Elements classes will not reach above a 5.

The body does seven things: bends, extends, rotates right, rotates left, squats, stands on the right leg and stands on the left leg. Though there are millions of combinations of those, this class will stick with the basics. More than 90% of the exercises will be using the body’s weight. Limited to 15 athletes per class.

Essentials – Athletes have the ability to perform moderately- to highly- explosive movements with bodyweight and low to medium loads.

This class will introduce and make use of different types of external resistance. There will be moving with the resistance and some of the movement will be explosive. The classes will be labeled according to what will happen in each: Muscular Endurance, Muscular Strength, and Cardiovascular.

This class will be divided equally into bodyweight and external load resistance exercises. On a scale of 1-10, with 10 being the hardest, our Essentials classes will range from 3 to 7. Limited to 25 athletes per class.


Elite – Athletes must qualify for this class by scoring proficient numbers in several mobility, strength and agility tests.

ASSESSMET                           MEN                                        WOMEN

FMS Screen                       15 No/ASM                                 15 No/ASM

Pushups                                  50*                                            25*

Pull-ups                                    12**                                            6**

Plank                                      2:30                                           2:30

Shuttle                                     34                                             30

FMS Skills                          Advanced                                   Advanced


In this class, the athletes will perform highly explosive movements with bodyweight and with external loads. These classes will be high intensity, and the athletes will be pushed and challenged both mentally and physically.

There will be numerous occasions that the Elite class will feature team competitions where each team member will be relied upon and must rely on others. On a scale of 1-10, with 10 being the hardest, our Elite classes will rarely dip below a 6. Limited to 30 athletes per class.

Expert – You serious? Somebody mentioned something about an expert class. Rumors. We really do not know if a MILO Expert class exists. BUT, if it did, would you be ready for it?

Assessment Descriptions

Functional Movement Screen – From the Functional Movement System website“Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.”

We will take the athlete through seven movements that will show us how the athlete’s body moves in a pain-free environment. If we find discrepancies in movement patterns we will give the athlete exercises that will help correct the movement pattern. This way we know the chance of injury during a training session is reduced. 

Power Assessment – This assessment show us how well your body translates strength into power. We will use the body’s own weight and appropriately-weighted medicine balls to accomplish the eight tests.

15-Foot Shuttle Assessment - The 15-foot shuttle test is a great for testing overall cardiovascular capacity and agility. Scoring well on this test requires quickness, stability and the ability to go all out for 60 seconds.

*Elbows must be less than or equal to 90 degrees of flexion at the bottom of the movement. They must be greater than or equal to 90 degrees of extension at the apex of the push.