Every athlete should have access to world-class training programs. That’s the philosophy behind BridgeAthletic’s newest product, Bridge Lacrosse, an app-based training system that delivers elite lacrosse-specific workouts to any athlete, anytime, anywhere.

“We wanted to get elite-level, lacrosse-specific training programs out to the masses,” says Nick Folker, BridgeAthletic’s co-founder and director of elite performance.

Accessible directly on a phone or tablet, BridgeLacrosse features custom workouts designed to address an athlete’s specific needs. The training system is based on tried-and-true methodologies employed by Carl Christensen, strength coach for the renowned Duke lacrosse team. Folker, who’s also an elite performance coach, worked with Christensen to develop a robust structure for the Bridge programs and to include lacrosse-specific exercises designed to correct common imbalances found in the sport, and to improve position-specific performance.

The experts at Bridge use data from an initial assessment to create a program based on this training system that is specific to your strengths, weaknesses and mobility limitations. Every athlete is different, so you need to train accordingly.

“Each workout includes a warm-up and stretching routine that’s based on both the work the athlete is doing that day and their personal weaknesses determined by their assessment,” says Folker. “For example, if my hamstrings are bad, I’ll receive a list of warm-up movements and stretches that differ slightly from those assigned to an athlete with tight hip flexors or a bad shoulder.

The program accounts for your yearly schedule. You will work heavier and harder during the off-season so you’re at peak form when your season starts. During your season, you can mark games on your calendar, and the Bridge system will automatically adjust your workouts so you’re not working too hard too close to a game. Folker explains, “Let’s say you have an important competition on a Saturday. When building your program, our system will adjust your Friday workout to be a pre-game activation workout instead of a heavy training day.”

The app provides a wealth of tools and information about your workouts. Each exercise—there are 1,250 of them—includes a high-definition video demo, three to five images and important coaching cues. You’ll know exactly how your workout is structured and how to perform each move so you get the best quality workout and stay injury-free.

“We recommend to look at the videos ahead of time,” Folker advises. “As you get moving, you can look at the stills. You can flick through the stills to get a quick refresher.”

During a workout, you can make note of how you’re feeling on a specific lift—maybe it was too easy or you had difficulty achieving perfect form. The app also tracks your exercise history, so you can check back in a week or even six months to see how much you lifted or how many reps you performed. At the end of each phase, you go through a series of lacrosse-specific strength tests that track your improvement.

To learn more about the program and get custom Lacrosse workouts created by elite experts, go to BridgeAthletic.com.