Lifted Fitness + Performance Walpole

Pallof exercises may not look challenging at first glance, but there’s a lot going on beneath the surface.

These movements teach your core to resist movement, creating the stability your body needs for stronger, safer lifts.

Here’s what each variation helps with:

➡️ Pallof Hold: Builds the foundation by teaching your core to resist rotation.

➡️ Pallof Press: Challenges you to stay stable as your arms move away from your body, improving your ability to brace.

➡️ Overhead Pallof Press: Increases the challenge by adding shoulder stability and overhead control while keeping your trunk strong.

➡️ Walking Pallof Variations: Improves your ability to stay stable while moving, making your strength more functional and transferable.

So why is this important?

When you’re squatting, deadlifting, benching, or pressing heavier weight, your core’s job isn’t to create movement—it’s to prevent unwanted movement. The better you can brace, the more force you can transfer into the bar.

That means:
✅ Better stability
✅ Stronger lifts
✅ More efficient movement
✅ Less energy leaking during heavy sets
✅ More confidence under the bar

Every exercise in your program has a purpose. Pallof variations help build the stability that allows your strength to keep growing.

Our Youth Athlete Performance Fall Program registration is NOW OPEN! 🎉

Help your athlete build strength, improve speed and athletic performance, and gain confidence in a fun, structured environment.

Sundays, Sept 13 - Nov 8
$290 for 9 weeks
Class Times:
Girls Level 2 (Ages 11+) – 9:30 AM
Girls Level 1 (Ages 9+) – 10:30 AM
Boys Level 2 (Ages 11+) – 12:00 PM
Spots are limited—register in the enrollments section of the app or link in bio!

✨ Big News, Walpole!! ✨

We’re so excited to announce our Postpartum Strength Program—a supportive, coach-led strength program designed specifically for postpartum women.

Whether you’re newly postpartum or further along in your recovery, this program is designed to help you rebuild strength, gain confidence, and feel your best in a welcoming community of other moms.

Program Details
📅 Mondays, September 14 – November 16 (10 weeks)
🕥 10:45–11:45 AM
💲 $360
✔️ Open to all postpartum moms cleared for exercise
👶 Babies who are not yet on the move are welcome to join
👥 Limited to 16 participants

This progressive strength program was designed by Mel Keaney, Certified Women’s Fitness Specialist and Women’s Health Physician Assistant, and is led by Pregnancy and Postpartum Athleticism Coach Addie Mullahi. Every workout is tailored to meet you where you are, with modifications and guidance to help you safely build strength while addressing common postpartum concerns.

If you’ve been looking for a safe, supportive place to return to exercise after having a baby, we’d love to have you join us.

Registration is now open! Link is in the bio. Message us with any questions.

PostpartumRecovery MomStrong WalpoleMoms CommunityFitness

Jumping isn’t just for kids—it’s one of the most valuable movement patterns adults can train. 💥

As we age, we naturally lose power, coordination, balance, and bone density. Including jumps in your workout can help combat all of these.

✨ Benefits of jump training:
• Improves bone density by placing healthy stress on your skeleton
• Builds explosive power, making everyday movements easier
• Enhances balance and coordination, helping reduce fall risk
• Strengthens tendons and ligaments
• Boosts athleticism and reaction time
• Challenges your cardiovascular system in short bursts

The key isn’t jumping higher—it’s learning to land well. A controlled, quiet landing teaches your body how to absorb force safely, which carries over into sports, daily life, and long-term joint health.

Strong adults don’t just lift heavy—they move well. And sometimes that means getting both feet off the ground. 🚀

💪 High School Strength and Conditioning Classes are here for the summer!

We’re excited to offer classes exclusively for students ages 14+.

These classess differ from our youth athlete performance program because they are drop in style and follow the same workouts as our adult classes, but with age-appropriate modifications and smaller class sizes.

📅 Classes run Mondays, Tuesdays, and Wednesdays at 10:30 AM throughout the summer, starting June 24.

Registration opens 14 days in advance. A minimum of 3 participants must be registered by the day before class for the class to run.

To register your student, log into your Mindbody account and add them under the Family section. Once added, you’ll be able to book classes for them through the app. Students can also have their own login if you’d like them to book classes independently.

$125 for a 5 pack or $30 drop in.

Please note: High School Classes are a separate pricing category and are not included with regular memberships or class packs.

Questions? Send us a message!

Looking to get your child involved in our youth classes?

Send us a message to be added to our email list for registration info and upcoming sessions!

Our spring girls classes are currently full, but we have a few spots still open in our boys class (ages 11+) on Sundays starting 4/19.

Reach out if you’re interested—we’d love to have them join us!

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Today is our official first birthday!! What a year! Beyond strength and conditioning, we brought you yoga, youth classes, fundraisers, a holiday party that brought everyone together, private group classes, date nights, personal training, Friday night happy hours, a celebrity appearance, and more. We made it through two huge snowstorms (and learned how to get creative with parking spots), crushed goals, built new friendships, and made some old ones even stronger. We love showing up every day with this community and can’t wait for what year two has in store. #LiftedWalpoleTurns1