SQS athletics

STRENGTH
FROM THE  GROUND UP.

STRENGTH
FROM THE  GROUND UP.

SQS Athletics Mission

Cultivate strength, longevity, and resilience by prioritizing functional movement, emphasizing the transformative power of lower-body training.

Empower individuals to achieve their full physical and mental potential through science-driven, expert-level training.

Inspire vitality and enduring health through personalized coaching, innovative programs, and a commitment to holistic wellness.

We believe strong legs are the foundation of a strong body and mind, essential for longevity, cognitive function, and overall quality of life.

Founder of SQS Athletics, Precision Nutrition Level 1 & ISSA-Certified Trainer

Experience and Leadership

With over 15 years of distinguished experience in the fitness industry, the founder of SQS Athletics is a leader in mobility, strength training, weight loss, and muscle building. SQS Athletics is dedicated to empowering individuals through science-driven, results-oriented programs that transform not only bodies but lives.

Strength and Longevity

Guided by a deep belief in the connection between physical strength and mental resilience, the focus is on the pivotal role of functional movement and leg strength in enhancing longevity, cognitive health, and overall vitality. This expertise and dedication have made SQS Athletics a trusted resource for individuals at every stage of their fitness journey, from beginners to elite athletes seeking their next milestone.

Personalized Approach

With a personalized and excellence-driven approach, clients are equipped with the tools, motivation, and knowledge to not just meet their goals but surpass them. SQS Athletics inspires individuals to build strength from the ground up—fostering a foundation of health that supports a lifetime of movement, energy, and success.

Train Smart. Move Better.

Train Smart. Move Better.

The Science
of Leg Training

Leg training boosts brain health, slowing aging and improving cognition through better blood flow, neurogenesis,
and reduced aging markers.

Increased Blood Flow: Leg exercises, especially weight-bearing ones, enhance blood circulation, delivering more oxygen and nutrients to the brain.

BDNF Production: Physical activity, particularly involving large muscle groups like those in the legs, boosts the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth, survival, and function of brain cells.

Strength and Cognition Link: Studies have shown that greater leg strength is associated with better cognitive performance, especially in older adults. Stronger leg muscles correlate with a reduced risk of cognitive decline and dementia.

A decade-long study of twins published in Gerontology found that the twin with better leg strength at the start of the study had better cognitive function over time.

Resistance training has been shown to slow down brain aging markers, such as brain volume loss and connectivity decline. Larger muscle groups, like the quadriceps and hamstrings, play a critical role in stimulating hormonal and metabolic changes that benefit brain health.

Myokines Release: Leg training stimulates the release of myokines, which are anti-inflammatory molecules produced by muscles. These have protective effects on brain health and can reduce neuroinflammation, a key factor in brain aging.
‍
Hormonal Balance: Leg exercises increase levels of growth hormone and testosterone, which have been linked to better brain function and slower aging.

Training the legs can improve insulin sensitivity, reducing the risk of insulin resistance—a condition associated with cognitive decline and Alzheimer’s disease.

Strengthening the legs enhances balance and coordination, reducing the risk of falls and head injuries in older adults, which can accelerate brain aging.

Leg exercises stimulate the release of endorphins and serotonin, improving mood and reducing anxiety and depression—conditions that are known to negatively impact cognitive function and brain aging.

Squats, lunges, deadlifts, and other compound movements involving the legs are particularly effective because they recruit large muscle groups and have systemic benefits for the brain.

Why

Secret Quad Society

01

Strong Quads, Longer Life

Strong Quads,
Longer Life

Research from Kitasato University Hospital in Japan found that older men with stronger quadriceps had a 75% lower risk of all-cause mortality and an 88% reduced risk of cardiovascular disease over a five-year period.

02

Leg Strength and Brain Health

Leg Strength and Brain Health

A study published in Gerontology involving 324 female twins over a decade revealed that participants with greater leg strength at the study’s onset maintained better cognitive function than their twins, suggesting a link between leg strength and brain health.

03

Strength Training Extends Longevity

Strength Training Extends Longevity

An observational study published in JAMA Network Open analyzed data from over 115,000 individuals aged 65 and older. It found that those who engaged in strength training at least twice a week had a lower risk of all-cause mortality during the study period.

04

Strength + Cardio = Longevity

Strength + Cardio = Longevity

Combining strength training with aerobic exercise creates a powerful synergy, reducing mortality risk by 30% and maximizing the benefits of a well-rounded fitness routine.

Book a session

Single session

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150$

6 pack

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870$

$145/session

12 pack

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1680$

$140/session

24 pack

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$3240

$135/session

BOOK A Free CONSULTATION [+]

OUR REVIEWS

thomas smith

Review

"I’ve been training with Alex for the past few months, and the results have been incredible! From day one, they took the time to understand my fitness goals and created a personalized workout plan that pushed me while still being manageable.

Their motivation and energy make every session enjoyable, even on days when I don’t feel like working out. They pay close attention to form and technique, ensuring I stay injury-free while maximizing my results. I’ve noticed a huge improvement in my strength, endurance, and overall confidence."

Transformation over 6 months

thomas smith

Review

"I’ve been training with Alex for the past few months, and the results have been incredible! From day one, they took the time to understand my fitness goals and created a personalized workout plan that pushed me while still being manageable.

Their motivation and energy make every session enjoyable, even on days when I don’t feel like working out. They pay close attention to form and technique, ensuring I stay injury-free while maximizing my results. I’ve noticed a huge improvement in my strength, endurance, and overall confidence."

Transformation over 6 months

Emily Johnson

Michael Brown

Sarah Williams

Christopher Taylor

Jessica Martinez

David Wilson

My Commitment.

Your Goals Drive

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FAQ

What services do you offer?

At SQS Athletics, we provide expert-level personal training, customized workout programs, and coaching to help clients reach their fitness goals. Services include strength training, injury rehabilitation, athletic performance training, and personalized fitness plans.

How do I get started?

You can start by scheduling a consultation where we assess your fitness level, discuss your goals, and create a personalized training plan. Contact us via our website or email to book your session.

Do you offer training for beginners?

Yes! While we specialize in expert-level programming, we also work with beginners to build a solid fitness foundation and ensure proper technique and progression.

Do you provide nutrition guidance?

Yes, we offer general nutrition advice to support your training, but we do not create meal plans. For detailed nutrition planning, we recommend working with a registered dietitian.

Do you offer rehabilitation programs?

While we are not physical therapists, we provide strength-based rehabilitation programs designed to support recovery and prevent re-injury.

How much does personal training cost?

Pricing depends on the type of program, session length, and training frequency. Contact us for a personalized quote.

What equipment do I need for online training?

It depends on your program, but many workouts can be done with minimal equipment like dumbbells, resistance bands, and body weight.

Do you offer online training?

Yes! We offer both in-person and online training programs tailored to your needs, whether you’re at home, in a gym, or traveling.

Can I get a personalized workout plan?

Absolutely! We design customized workout plans based on your goals, fitness level, and available equipment.

What kind of training programs do you offer?

We provide expert-level programs, including strength training, functional fitness, injury recovery, and sport-specific training. Programs can be customized for different experience levels and fitness goals.

Can I train if I have an injury?

Yes! We specialize in working with individuals recovering from injuries, including ACL injuries, by modifying exercises to support recovery while maintaining overall strength and mobility.

How do I book a session?

You can book a session through our website, email, or direct message. Availability varies, so we recommend scheduling in advance.

What is your cancellation policy?

We require a 24-hour notice for cancellations or rescheduling. Late cancellations may be subject to a fee.

Do you offer group training?

Yes! We provide small-group training sessions for those who prefer to train with friends or teammates.