The Mass Movement Training Class at Capitol Rehab is a weekly entry-level class geared toward adults who want to start or re-start a fitness routine. Dr. Gina Hahn, PT, teaches the class on Wednesday evenings at 6:30 p.m. She starts each class by educating adults on proper warm-up, movement patterns, and lifting techniques that help build strength and mitigate injury.

No need to worry if you are more advanced or less advanced, each exercise has multiple progressions and regressions to meet you where you are. Gina is skilled in observing and correcting poor techniques.

The weekly class is ongoing and is limited to eight participants per week. You can take one class or do a series of six sessions. The first class is complimentary. Each additional class is $60.


The focus changes from week to week, but every week addresses three of the six foundational movements — squat, hinge, push, pull, carry, lunge — that are part of your everyday activities.

Each week, we will discuss how to improve endurance, strength, balance, and stability, and we will alternate our concentration from three of the movements one week to another three the following week.  We will use kettlebells for all exercises.

The class starts with a warmup then the first movement, then a warmup and the second movement, then a warmup and the third movement. All the while we focus on the role of breathing and breath while performing movements.

Before we break, we will cover how you can apply the movements in your daily activities, whether it's stepping out of bed or carrying bags (or small children) or getting in and out of the car.

Why kettlebells?

Kettlebells are a great workout for the general population because kettlebell workouts combine aerobic and anaerobic conditioning, which are typically separated in traditional fitness models; and the workouts address balance, hip strength, and grip strength, which are all statistically significant for predicting fall risk and mortality rates among men and women. Also, they are easy to store at home if you decide to buy your own!


"As an athlete, a certified kettlebell instructor, a movement specialist, and most importantly, an attentive and careful practitioner to scores of clients every week, the following is a nasty trend I would like to address:

“The majority of my clients age 40 and over are struggling with a fear mindset of returning to exercise after an injury. Often times, they are following advice from a medical professional who has little knowledge of movement mechanics or strength training.

"This misinformation and fear mindset creates GREATER fragility for aging adults, both mentally and physically. Aging is not a diagnosis! Pain or other "symptoms' should not be 'normalized' as a result of getting older. Yes, our bodies change. We need to accept and adapt our mindset to take better care of ourselves, not surrender — that’s the secret to living a long, healthy, pain-free life.

"One of the best ways to combat the so-called symptoms of aging is to participate in smart strength training!

"Strength training is proven to address the attendant risks that impact people age 40+ — loss of balance and grip strength, loss of bone mineral density, heart disease, respiratory disease, stroke, diabetes, etc. (Below, I've included some links to research that show the positive outcomes of strength training across generations).

"Without basic muscle strength and conditioning, mature adults end up in a vicious cycle: They lose balance and begin to fear movement; this leads to choosing a more sedentary lifestyle, which causes a loss of muscle mass and bone mineral density and inevitably results in a fall or the onset of pain, injury or disease; in turn this leads to more medical visits or hospitalizations further increasing illness and fear.

"Break the cycle!

"The most common fitness classes marketed to mature adults include walking groups, gentle yoga, and the like. The reason? Many trainers are afraid they are going to hurt older clients. Or, conversely, clients are afraid to get hurt by a trainer in the gym. So this perpetuates the problem.

"Don't get me wrong, walking and yoga ARE good for you. But they do NOT increase grip strength and bone mineral density.

"Lifting weights has emotional and psychological benefits in addition to the physical strength and agility. It creates confidence, which has a ripple effect of feeling attractive and desirable. Strength training empowers people to feel more resilient, and when people feel resilient, it impacts how they conduct their lives, whether it means going dancing or participating in a 5K race-walk, gardening, or standing on a moving sailboat ... not to mention, day-to-day stresses like climbing stairs or being stationary in your office all day.

"I have trained and studied with power lifters and Kettlebell Certified Instructors at the tops of their respective fields. I regularly attend seminars to learn more about human movement, strength, power, and writing exercise routines. I am thrilled to be a 'physical therapist for strength athletes,' but I also work with the general population because the principles are universal.

"Some of those principles you will learn in my class include: learning to plant your feet, breathe better, grip stronger, and stabilize at your core so you can move weight at your shoulder or hip.

"So many adults say they can't believe they are XX years old because in their minds, they still feel young. So why not let your body feel as good as you remember it feeling?

"This is why I teach Mass Movement training, and why you should join my class. You will see results if you are consistent, and you'll find that routine strength training will improve every aspect of your life as you grow older. It is the fountain of youth. Join me!"

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About Gina Hahn

Physical Therapist Gina Hahn has earned a Russian Kettlebell Instructor Certification (RKC). Like running a marathon, the RKC is a physical feat which requires months of training in order to become proficient in the major exercises and to build strength.

Gina started to share her love of kettlebells with Capitol Rehab clients in 2018. She wants to teach her clients and students proper movement mechanics so they can perform safe resistance training exercises and prevent predictable injuries that come along as people age and reduce the amount and duration of their activity.

Want to know more about Gina? Learn about Dr. Hahn here.

Not sure if this is right for you? Contact Gina via email to ask questions and get a better understanding of her approach.