EXERCISE VIDEO / GIF
External Rotation
External Rotation
External Rotation
Controlled shoulder strength and stability.
Valo × ANCORE
Back-to-You Curriculum
Summer
Summer
was for them.
Fall is
for you.
The kids had their summer.
Now it's your turn. The Valo × ANCORE Back-to-You Curriculum helps you train smarter, recover better, and get back to doing what you love.
Now it's your turn. The Valo × ANCORE Back-to-You Curriculum helps you train smarter, recover better, and get back to doing what you love.
Great summer.
Time to get
back to you. ↘
Time to get
back to you. ↘
Semester Progress
0 / 5 ★
★
Report Card
★
Recovery Lab
★
A.V. Club
★
Library
★
Planner
01 / Your Summer Report Card
Be honest. How did summer treat you?
Five questions. About sixty seconds. Find out which parts of your routine deserve a little extra attention when school gets back in session.
No studying required. ↓
Shoulder Mobility
1 of 5
Question 01
After all the driving, traveling and carrying stuff... how are your shoulders?
Pick the answer that feels closest to where you are right now.
Report Card Complete
Class dismissed. Now let's get you back.
Your answers point to a few places worth focusing on this fall. We've turned them into your Back-to-You curriculum.
Hall pass not issued yet.
Finish your Summer Report Card and we'll tell you where you're headed next.
Admit One
Back-to-You Semester
Hall
Pass
Pass
Faculty Profile
Patrick Roosta, DAT, LAT, ATC
Clinical Director & Co-Founder, Valo Red Light
Your teacher
for the semester.
02 / Meet Your Teacher
Education before intensity.
Getting back into a routine shouldn’t mean trying to make up for an entire summer in one workout. This curriculum combines movement, progressive resistance and recovery education to give you a smarter place to start.
Your body responds to movement, progressive loading, recovery and consistency. The goal of this curriculum is to give you a simple framework you can actually follow.
Office Hours
Movement
Recovery
Return to Training
Red Light Education
▶ Welcome Back Video
Hear from Dr. Roosta
03 / P.E. Class
Train your way back.
An interactive, filterable ANCORE exercise sampler. Replace sample movements and coaching copy with the final campaign library.
EXERCISE VIDEO / GIF
Pallof Press
Pallof Press
Pallof Press
Anti-rotation core control and trunk stability.
EXERCISE VIDEO / GIF
Hip Hinge
Hip Hinge
Hip Hinge
Build control through hips and posterior chain.
EXERCISE VIDEO / GIF
Split Squat
Split Squat
Split Squat
Single-leg strength with scalable resistance.
EXERCISE VIDEO / GIF
Squat to Row
Squat to Row
Squat to Row
Integrated full-body strength and coordination.
EXERCISE VIDEO / GIF
Face Pull
Face Pull
Face Pull
Upper-back and posterior-shoulder training.
04 / Recovery Lab
Your workout is over. Recovery isn't.
Welcome to Science Class. This is where we break down red light therapy, show you how the Valo Beam fits into a real routine, and make the science easy enough to actually use.
Recovery Lab Equipment —
Valo Beam
Science Dept.
No complicated modes.
Four wavelengths work together.
Turn it on. Build the habit.
Four wavelengths work together.
Turn it on. Build the habit.
Lesson 01
What is red light therapy, anyway?
Red light therapy—also called photobiomodulation—uses specific wavelengths of red and near-infrared light as a light-based wellness and recovery tool. The Beam combines multiple wavelengths in one session so the experience stays simple.
1
Light reaches the target area
Position the Beam toward the area
you're focusing on rather than
treating the session like general
room lighting.
2
Red + near-infrared wavelengths
Visible red and invisible
near-infrared light represent
different wavelength ranges used
in photobiomodulation.
3
Make it part of the routine
The point of an at-home device is
to make recovery education easier
to incorporate consistently.
6–12"
General Beam Distance
10 MIN
Simple Routine
4
Wavelengths Together
Your Turn — Build the Experiment
Lab Assignment
Build your Beam routine.
Pick where you're focusing and where the session fits in your day. Your worksheet updates automatically.
1
What are you focusing on?
2
When does it fit?
3
What's the goal of the routine?
Science Class / Pop Quiz
What's with all the wavelengths?
Think of these like four transparency sheets on the classroom overhead projector. Click each wavelength to reveal your notes.
630
Visible Red
630nm sits in the visible red portion of the spectrum and is one of the four wavelengths delivered by the Beam.
← yes, all four run together
The important part:
the Beam is designed to deliver all four
wavelengths simultaneously, so you don't
have to build a routine around switching
between wavelength modes.
Class Schedule
Where does red light fit?
It doesn't need to be its own complicated event. The easier it fits into your routine, the easier it is to remember.
Before Training
If your approved routine includes pre-training red light, make it one part of your warm-up—not the entire warm-up.
After Training
This is the simplest connection in the Back-to-You curriculum: finish your ANCORE work, then transition into your Valo routine.
Recovery Days
The Beam doesn't have to wait for workout days. It can live inside a standalone recovery or mobility routine too.
Lab safety:
Follow the current Valo Beam user guide and
product-specific safety instructions.
The routine builder above is general education,
not individualized medical or rehabilitation
advice. Injury- or condition-specific protocols
should be reviewed with an appropriate licensed
healthcare professional.
05 / A.V. Club
Pick a tape.
Training demos, recovery lessons and teacher-approved homework—without having to wheel the TV cart down the hallway.
Welcome Back
Dr. Roosta's introduction to your Back-to-You curriculum.
06 / Movement Library
Check out your homework.
Build your curriculum one exercise at a time. Check out the movements you want to keep, and we'll send them to your student planner.
Card #001
ANCORE
External Rotation
Subject
Shoulders
Level
Beginner
Focus
Control + Strength
Card #002
ANCORE
Face Pull
Subject
Shoulders
Level
Intermediate
Focus
Upper Back
Card #003
ANCORE
Pallof Press
Subject
Core
Level
Beginner
Focus
Anti-Rotation
Card #004
ANCORE
Hip Hinge
Subject
Hips
Level
Beginner
Focus
Movement Pattern
Card #005
ANCORE
Split Squat
Subject
Lower Body
Level
Intermediate
Focus
Single-Leg Strength
Card #006
ANCORE
Squat to Row
Subject
Full Body
Level
Intermediate
Focus
Integrated Strength
Please return all exercises by Friday. ☺
07 / Student Planner
Write it down. Do the homework.
We'll take what you learned from your Report Card, Recovery Lab and Library checkout and turn it into a simple week.
Recess is mandatory.
Monday — Thursday
Monday
Waiting for your assignments...
Tuesday
—
Wednesday
RECESS
Thursday
—
Friday — Sunday
Friday
—
Saturday
Extra Credit / Play
Sunday
Study Hall / Recovery
08 / The Curriculum Bundle
Everything you need to get back to you.
ANCORE Pro for scalable cable resistance. Valo Beam for your red and near-infrared light routine. One campaign, one education system, two complementary tools.
ANCORE PRO PRODUCT IMAGE
ANCORE Pro
- Compact cable resistance system
- Scalable strength and movement training
- Exercise-library integration
VALO BEAM PRODUCT IMAGE
Valo Beam
- Red + near-infrared light
- Designed for an easy daily routine
- Recovery education included
09 / Why Valo + ANCORE?
Two tools. One comeback system.
ANCORE
Use this section for approved ANCORE education: how the cable system works, resistance, mounting/use cases, portability, training versatility, and the exercise library.
- Strength and mobility training
- Progressive resistance
- Compact footprint
- Exercise demonstrations and education
VALO RED LIGHT
Use this section for approved Valo education: wavelengths, irradiance/power, session guidance, recovery positioning, safety information, and device comparison.
- Red + near-infrared light education
- Recovery-focused routines
- Device setup and session guidance
- Clinical review and safety information
10 / FAQ
Questions before class?
How do ANCORE and Valo work together?
ANCORE provides scalable resistance for movement and strength training; Valo supports the recovery routine around that training. Replace with final approved explanation.
Is this a rehabilitation program?
Distinguish general training/recovery education from individualized medical rehabilitation. Add final clinical/legal language.
How do I use the Valo Beam?
Valo’s general panel guidance recommends bare skin, positioning the panel about 6–12 inches from the target area, and consistent use. Beam is built around a simple 10-minute routine. Follow the current Beam manual for device-specific instructions.
When should I use red light around a workout?
Red light can fit before or after training, but this campaign emphasizes an easy post-training recovery routine: finish your ANCORE work, then transition to Valo. Use Dr. Roosta’s final approved protocol language for any condition-specific timing.
What wavelengths does Valo Beam use?
Beam uses four wavelengths simultaneously: 630nm, 660nm, 810nm, and 850nm. The red wavelengths are visible; near-infrared wavelengths are not visible to the eye.
Do I need to use red light every day?
Valo’s current getting-started education emphasizes regular consistency. Your exact schedule should follow the current user guide and any protocol-specific recommendations.
How much space does ANCORE require?
Add ANCORE’s approved mounting, clearance, resistance, and space requirements.
What comes with the bundle?
List the exact ANCORE Pro configuration, mounts/attachments, Valo Beam accessories, curriculum access, and promotional extras.
What are the shipping, return and warranty policies?
Add the campaign-specific policies. If products ship separately or have different return terms, explain that clearly.
Is the purchase HSA/FSA eligible?
Only publish eligibility claims accurate for the exact products and checkout flow used in the bundle.
Educational content is not a substitute for individualized medical care. Persistent or worsening symptoms should be evaluated by an appropriate licensed healthcare professional.