Gain the stability, power, and control you need to boost your performance, lift better, and move pain-free.

Get Pilates FloWOD for $42

Pilates FloWOD will teach you exercises to boost your barbell and strength workouts from the comfort of your home!

Pilates is known to be the most effective method to:
  • Improve flexibility
  • Develop core strength
  • Reduce shoulder and hip pain
Yes, I want it!

Chances are you’ve heard of Pilates as the workout method for the rich, fabulous, and famous, but certainly not for someone who is serious about fitness. 

Unfortunately, mainstream media has portrayed the method by Joseph Pilates as the workout for “long and lean” muscles and other nonsense that keeps those that really need Pilates from ever trying it in the first place.

But here’s a secret: Joseph Pilates was a serious athlete too. He created the method to give people an edge by helping them strengthen, stabilize, and control their bodies more effectively and without interfering with their regular training.

Pilates is even catching on with performance athletes.

Last year, Cubs pitcher Jake Arrieta told Business Insider he credited Pilates for transforming the stability, power and control he needed to become a stronger baseball player. Men’s Journal reported this year that several NFL players took up Pilates in the off-season to improve their athleticism, and ultimately, extend their careers on the field.

You may not be a professional athlete, but if you enjoy lifting heavy, training hard, and frequently push your body to its limits, then Pilates could be the missing key to your athleticism.

If you want to continue to train with vigor, consistency, and move pain-free 5 or 10 years from now, then what you do outside the gym matters. 

Pilates takes care of the pieces that general strength training typically ignores: Joint mobility, muscle stability, posture, alignment, coordination, balance, and body control. The key to longevity and performance then isn’t just good programming or good coaching, it’s in the details.

A 2014 study from the Orthopedic Journal of Sports Medicine found that the injury rate in CrossFit alone was 20%. Imagine how many more injuries CrossFit athletes have sustained since! Now add in all the powerlifters and weightlifters who love training hard and staying active, and that number has likely tripled.

So why aren’t more recreational athletes taking up Pilates to recover better and injury-proof their bodies?

Lack of time, money and accessibility are the most common reasons given for not trying Pilates. Private lessons cost up to $110 per hour and some studios charge $40 per class! I’m here to change all that by bringing you Pilates FloWOD, which is:

Convenient. Affordable. Challenging. Effective.

Pilates FloWOD will…

  • Mobilize your hips, back and ankles
  • Pre-hab your body for better performance
  • Empower you with the techniques to move better
  • Simplify Pilates techniques based on your needs
  • Increase confidence in and out of the gym
  • Relieve low back pain and joint stiffness
  • Improve the quality of your squats, deadlifts, pull-ups, and more
  • Optimize your recovery
  • Boost overall athleticism

The Program includes…

  • The Foundation Series: A 3-part video training that breaks down the three pillars of your Pilates FloWOD practice
  • Video library of 15 short and full-length workouts that address specific mobility and strength challenges
  • 4 full-length workouts for beginner and intermediate levels
  • Challenging Pilates exercises that improve core strength, stability and flexibility in one shot
  • Gear guide to boost your Pilates workouts 
  • A membership portal you can access anytime, anywhere for one full year

I’m Trish DaCosta. Lifter, Pilates pro and creator of Pilates FloWOD.


I’m a diehard strength enthusiast and coach with over a decade of training as an athlete under my belt. I’ve learned hands-on what works in Pilates and what doesn’t by experimenting on my own body and teaching other weightlifters, CrossFitters, and powerlifters the Pilates method.

Strength training to me isn’t just for looking and feeling good. It’s for helping us achieve a more fulfilling and adventurous life. Pilates ensures I can extend that longevity, whether it’s on the platform, on a surf board, or the trails.

I want to tell you why so many people spend hours on mobility drills and mysofascial release techniques that don’t offer much long-term gain. I want to share why lifters like you are getting hurt over and over and forced to drop their favorite activities.

It’s not because these techniques are wrong, but they sure are boring! Not to mention, so easy to skip when all we want to do is get to the workout. You know, the fun stuff.

I get it. I’ve been there. But flying through warm-ups, skipping the recovery work and worse, doing all those mobility and mysofascial drills incorrectly didn’t make me a better athlete. It got me injured.

I suffered from a shoulder injury for years due to bad movement patterns, overtraining and poor recovery practices. My progress stalled and all the mobility work was barely making a dent in my lifting.

Pilates has given me the freedom to improve my performance, increase my longevity and flexibility without interfering with my workouts. In fact, after devoting myself to Pilates during my powerlifting meet prep, I walked away with 2nd place and ZERO injuries!

Now you can do the same — and I’ll show you how with Pilates FloWOD.

Got questions?
Get the answers!

No, you do not need a membership to a gym or studio to do this. One of the best parts of Pilates FloWOD is that you can access it anytime, anywhere, and you don’t need any of the heavy duty equipment seen in Pilates studios

Yes, you do need a few props for a few of the workouts, which are small, inexpensive and easy to find online or in a gym. All this is laid out in your gear guide once you register for Pilates FloWOD.

The workouts range from 7 minutes to 35 minutes n length. It depends on what you need or want at any given time. The good news is that the program can be used in any way you want: As part of a warm-up, a cool-down, active recovery day, or a standalone workout on days you just can’t make it to your regular training. Pilates FloWOD is designed to complement your training, not detract from it.

Initially, I recommend doing the exercises in order so you learn the exercises, modifications and techniques before progressing into the full-length workouts. After that, you can start using it depending on what works with your individual training needs or schedule.

Pilates FloWOD is for anyone that wants to improve their mobility, flexibility and bulletproof their bodies. 

If you’re pregnant or injured, you should get permission from a medical professional before doing Pilates FloWOD. Some exercises will not be appropriate for you and you may need modifications not shown in the videos. Always consult with a medical professional before starting any new fitness program.

No problem! I’ve broken down this program so that you not only learn how to do the exercises, but you understand the why behind them. This is perfect for beginners or someone with some Pilates experience bust wants to get back into it with the goal of performance enhancement and injury prevention.

Fantastic! Just click any of the buy buttons on this page, register your details for your membership portal and you’re good to go! The videos can be accessed anytime you login, so be sure to save your login information.

Yes, we do offer a complete refund up to seven days from the time of purchase if you’re truly unhappy with the program. However, like any workout regimen, the only way to benefit from Pilates FloWOD is to be consistent and DO the work. Your effort will pay off!

Email with “Refund Request” in the subject line.

Please allow up to 48 hours for a response from our team.