Cara Lukas, DPT

mountainmvmt.com

cara@mountainmvmt.com

Credentials:

Board Certified Physical Therapist with a Doctor of Physical Therapy Degree from the University of Florida

Background:

• Owner of Mountain Movement Rehab and Training
• Co-Founder of Billings Women Climbing

Coaching Style: Creating simple and individualized strength training programs to allow your weight room training to translate to your sport of choice. There is a way for everyone to engage in strength training regardless of equipment, confidence, or experience level. I enjoy helping my clients find what makes them feel comfortable, confident, and – of course – strong.

Offerings:

Price currently set as member prices. Non-members are required to pay the price of admission to the gym in addition to the prices listed below.

1. 1 Hour Strength OR Climbing Training Sessions

• Individual Sessions: $100 per hour 
• Packages: 
• 5-session package: $450
• 10-session package: $850

2. 1.5 Hour Climbing AND Strength Sessions:

• Individual Sessions: $150 for 1.5 hour session
• See point 6 for packages

3. Assessments

• Individual Sessions: $30 for half hour sessions
• Group Sessions: $10-15/ person, up to 4 people for 30-60 minute session

• These assessments will help determine weakness in strength and climbing with clients able to see their results for numeric and objective testing. No training is included in these assessments.

4. Training Plan Creation (Custom Plans)

•  The Hand Only Plan (Just Hand Training): $15
• Creation of a hang or no hang protocol for finger training, specific to the client’s goals.
•  Basic Plan (4-6 weeks) Just Strength Training: $35
• A basic plan would include general strength and hand training. It would be focused on general strength as it applies to individual sports related goals.
• This is included at no additional cost when engaging in a single training session of climbing, strengthening, or mixed.
• This allows a 2 weeks of access to the coach to ask follow up questions virtually. 
•  Intermediate Plan (6-12 weeks, periodized) Strength and Climbing: $100
• This plan includes more detailed exercises and focuses on progression. It would include a combination of climbing training and strength training customized to the individual’s goals and reported strengths/weaknesses. 
• This plan allows follow up questioning at all times during the training cycle, including a 15 minute video chat or in person discussion with the coach at the halfway point in the training plan. 
• This is included at no additional cost when engaging in 10+ training sessions, and can be added on at $40 for the 5 training session package.
• Advanced Plan (12+ weeks, highly customized) Strength and Climbing:: $300
• Customized to the clients specific needs that will be determined through in person assessment.
• Includes 1 hour hour session to engage in strength testing and climbing assessment 
• Includes a 30 minute session to review any aspects of the strengthening program the client desires.  
• This plan allows follow up questioning at all times, including a 15 minute video chat or in person discussion with the coach at the halfway point in the training plan. 

6. Climbing, Strength Training, and Plan Packages

• Basic Package (1 month): $550

• One month training which includes 4 in person sessions. Each session includes 45 minutes of climbing coaching and 45 minutes of strength training. Or variation within 1.5 hours based on the clients goals/needs.
• This includes creation of an Intermediate training package specific to the climber that will be finalized by the end of the month of training.
• This plan allows follow up questioning at all times during the plan, including a 15 minute video chat or in person discussion with the coach at the halfway point in the training plan. 

• Premium Package (3 months): $1350
• 12 in person sessions in total
• A 1 hour assessment is included at the beginning and end of the plan
• Over three months this would include 10 in person training sessions. Each session includes 45 minutes of climbing coaching and 45 minutes of strength training. Or variation within 1.5 hours based on the clients goals/needs.
• This includes an Advanced Training Plan that may be modified based on client needs that arise throughout the training cycle.
• This plan allows unlimited access to the coach from the start of the training package and for 1 month following the completion of in person sessions. 

7. Physical Therapy:

• Individual Sessions: $125 for 1 hour session and 1 month virtual coaching