UNLEASH YOUR INNER ATHLETE

SCHEDULE OPENS ON AN 8 DAY ROLLING WINDOW. MVP clients may book as far as the schedule allows.

Nov 30

Dec 1

Dec 2

Dec 3

Dec 4

Dec 5

Dec 6

06:00AM - 07:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
07:00AM - 08:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: LOWER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on glutes, quads, hamstrings, and abdominals. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House class is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
• INTRO or INTERMEDIATE classes are mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our regular class. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Shaun Jenkins

Shaun Jenkins
Shaun Robert Jenkins aka SRJ is a native New Yorker via Brooklyn.Throughout his entire life SRJ has surrounded himself in sports, and Martial Arts. Exclusively playing Football and Lacrosse on a High School and collegiate level. He attended Union College and received his B.A. SRJ has spent the last ten years in the fitness industry as a personal trainer first then adding group fitness instructor to his repertoire. Spending the earlier part of his career at Equinox, he eventually left Equinox to pursue a career in the emerging boutique fitness scene. SRJ spent a brief moment at City Row and Revolve cycling and then foundTone House in April of 2014. He immediately committed his career and focus to the growth and development of Tone House. SRJ started as a Head Coach, and over time has worked his way up to the Senior Training Manager.

Shaun currently holds the following certifications:

NCFS CPT Trigger Point Self-Myofascial Release Techniques USA Weightlifting – Level 1 Sports Performance Coach TRX Certified Instructor Precision Nutrition
05:30PM - 06:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Shaun Jenkins

Shaun Jenkins
Shaun Robert Jenkins aka SRJ is a native New Yorker via Brooklyn.Throughout his entire life SRJ has surrounded himself in sports, and Martial Arts. Exclusively playing Football and Lacrosse on a High School and collegiate level. He attended Union College and received his B.A. SRJ has spent the last ten years in the fitness industry as a personal trainer first then adding group fitness instructor to his repertoire. Spending the earlier part of his career at Equinox, he eventually left Equinox to pursue a career in the emerging boutique fitness scene. SRJ spent a brief moment at City Row and Revolve cycling and then foundTone House in April of 2014. He immediately committed his career and focus to the growth and development of Tone House. SRJ started as a Head Coach, and over time has worked his way up to the Senior Training Manager.

Shaun currently holds the following certifications:

NCFS CPT Trigger Point Self-Myofascial Release Techniques USA Weightlifting – Level 1 Sports Performance Coach TRX Certified Instructor Precision Nutrition
06:30PM - 07:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: LOWER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on glutes, quads, hamstrings, and abdominals. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House class is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
• INTRO or INTERMEDIATE classes are mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our regular class. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
06:00AM - 07:00AM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
07:00AM - 08:00AM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Shaun Jenkins

Shaun Jenkins
Shaun Robert Jenkins aka SRJ is a native New Yorker via Brooklyn.Throughout his entire life SRJ has surrounded himself in sports, and Martial Arts. Exclusively playing Football and Lacrosse on a High School and collegiate level. He attended Union College and received his B.A. SRJ has spent the last ten years in the fitness industry as a personal trainer first then adding group fitness instructor to his repertoire. Spending the earlier part of his career at Equinox, he eventually left Equinox to pursue a career in the emerging boutique fitness scene. SRJ spent a brief moment at City Row and Revolve cycling and then foundTone House in April of 2014. He immediately committed his career and focus to the growth and development of Tone House. SRJ started as a Head Coach, and over time has worked his way up to the Senior Training Manager.

Shaun currently holds the following certifications:

NCFS CPT Trigger Point Self-Myofascial Release Techniques USA Weightlifting – Level 1 Sports Performance Coach TRX Certified Instructor Precision Nutrition
08:00AM - 09:00AM
(CONDITIONING)
CONDITIONING: UPPER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on chest, back, biceps, triceps, and abdominals. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: UPPER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on chest, back, biceps, triceps, and abdominals. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

12:00PM - 01:00PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

05:30PM - 06:30PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

06:30PM - 07:30PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Shaun Jenkins

Shaun Jenkins
Shaun Robert Jenkins aka SRJ is a native New Yorker via Brooklyn.Throughout his entire life SRJ has surrounded himself in sports, and Martial Arts. Exclusively playing Football and Lacrosse on a High School and collegiate level. He attended Union College and received his B.A. SRJ has spent the last ten years in the fitness industry as a personal trainer first then adding group fitness instructor to his repertoire. Spending the earlier part of his career at Equinox, he eventually left Equinox to pursue a career in the emerging boutique fitness scene. SRJ spent a brief moment at City Row and Revolve cycling and then foundTone House in April of 2014. He immediately committed his career and focus to the growth and development of Tone House. SRJ started as a Head Coach, and over time has worked his way up to the Senior Training Manager.

Shaun currently holds the following certifications:

NCFS CPT Trigger Point Self-Myofascial Release Techniques USA Weightlifting – Level 1 Sports Performance Coach TRX Certified Instructor Precision Nutrition
07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: UPPER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on chest, back, biceps, triceps, and abdominals. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

05:00AM - 06:00AM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
06:00AM - 07:00AM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
07:00AM - 08:00AM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
08:00AM - 09:00AM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to the ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to the ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
12:00PM - 01:00PM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to the ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
05:30PM - 06:30PM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to the ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
06:30PM - 07:30PM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to the ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
06:00AM - 07:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Shaun Jenkins

Shaun Jenkins
Shaun Robert Jenkins aka SRJ is a native New Yorker via Brooklyn.Throughout his entire life SRJ has surrounded himself in sports, and Martial Arts. Exclusively playing Football and Lacrosse on a High School and collegiate level. He attended Union College and received his B.A. SRJ has spent the last ten years in the fitness industry as a personal trainer first then adding group fitness instructor to his repertoire. Spending the earlier part of his career at Equinox, he eventually left Equinox to pursue a career in the emerging boutique fitness scene. SRJ spent a brief moment at City Row and Revolve cycling and then foundTone House in April of 2014. He immediately committed his career and focus to the growth and development of Tone House. SRJ started as a Head Coach, and over time has worked his way up to the Senior Training Manager.

Shaun currently holds the following certifications:

NCFS CPT Trigger Point Self-Myofascial Release Techniques USA Weightlifting – Level 1 Sports Performance Coach TRX Certified Instructor Precision Nutrition
07:00AM - 08:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
08:00AM - 09:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

12:00PM - 01:00PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

05:30PM - 06:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

06:30PM - 07:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

 

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
05:00AM - 06:00AM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
06:00AM - 07:00AM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
07:00AM - 08:00AM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
08:00AM - 09:00AM
(CONDITIONING)
PURE CONDITIONING (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
Pure Conditioning Day is notorious for being the toughest day of the week.  Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

10:00AM - 11:00AM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

04:30PM - 05:30PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
05:30PM - 06:30PM
(CONDITIONING)
PURE CONDITIONING (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.
 
Pure Conditioning Day is notorious for being the toughest day of the week.  Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.
 

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

06:30PM - 07:30PM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

09:00AM - 10:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Yusuf Jeffers

Yusuf Jeffers

A native New Yorker, Yusuf holds a BA degree in Biological Sciences from Rutgers University. A former Division I Track & Field and Basketball athlete, he transitioned from a long career as a research assistant in cancer therapy and diagnostics to a full-time NASM certified personal trainer and group exercise instructor. His passion for athletic-based training led him to develop and teach extremely popular sports conditioning, boxing, and small group classes in kettlebells and olympic weight lifting at New York Sports Clubs for 8 over years. USATF certified, Yusuf has been Head Coach of the Nightingale-Bamford High School Varsity Track & Field team that has competed at the state and/or national level for each of the 5 years that he has led the team—a first in the school’s history. TRX, Performance Enhancement, and Corrective Exercise certified, Yusuf believes in the transformative and psychologically liberating power of physical fitness and seeks to take his many years of experience as a Master Trainer/Instructor to further elevate the vision and class offerings of Tone HousTM.

11:00AM - 12:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
12:00PM - 01:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
01:00PM - 02:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

09:00AM - 10:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels. INTERMEDIATE is a challenging workout and a great place to start for Athletes of all levels new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House workout involves continuously moving your body through all planes of motion, training the way athletes train. You’ll complete explosive exercises, agility drills, resistance and velocity training, and active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
11:00AM - 12:00PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTRO)
SESSION TYPE: CONDITIONING / LEVEL: INTRO
 
A scaled back introduction to our signature movement training philosophy with a Total Body focus. You’ll learn the proper form, technique, and body mechanics necessary to complete this class, as well as progress to our Intermediate and/or Advanced levels. Intro is a perfect place to start for athletes intimidated of our workout and/or who have less experience with high-intensity sports conditioning workouts.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes
• Current clients may use INTRO or INTERMEDIATE as a refresher course. The pace and programming will be adjusted to accommodate for additional instruction and demos.
• We recommend at least three INTRO or INTERMEDIATE sessions before graduating to our ADVANCED level. Every athlete is different, though, and you may transition sooner/later at our Coaches' discretion.

Solomon Bamiro

Solomon Bamiro
Coach Solomon Bamiro grew up in New York City and lettered in basketball, football and track in high school. He graduated from Stony Brook University with a degree in applied math and statistics while also being captain of his collegiate basketball team, the Stonybrook Seawolves. Solomon went on to play professional basketball for the Harlem Globetrotters, the Harlem Wizards, the Harlem Magic Masters, and played professionally in the Dominican Republic. After his playing career, he spent time as a basketball trainer and shortly after fell in love with sports performance training and Tone House. Solomon is a NASM certified personal trainer who brings his passion for sports and coaching to the Turf. In his free time, he enjoys spending time with his family and friends.
12:00PM - 01:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
01:00PM - 02:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Shaun Jenkins

Shaun Jenkins
Shaun Robert Jenkins aka SRJ is a native New Yorker via Brooklyn.Throughout his entire life SRJ has surrounded himself in sports, and Martial Arts. Exclusively playing Football and Lacrosse on a High School and collegiate level. He attended Union College and received his B.A. SRJ has spent the last ten years in the fitness industry as a personal trainer first then adding group fitness instructor to his repertoire. Spending the earlier part of his career at Equinox, he eventually left Equinox to pursue a career in the emerging boutique fitness scene. SRJ spent a brief moment at City Row and Revolve cycling and then foundTone House in April of 2014. He immediately committed his career and focus to the growth and development of Tone House. SRJ started as a Head Coach, and over time has worked his way up to the Senior Training Manager.

Shaun currently holds the following certifications:

NCFS CPT Trigger Point Self-Myofascial Release Techniques USA Weightlifting – Level 1 Sports Performance Coach TRX Certified Instructor Precision Nutrition
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