Be F*cking Better: Gym & At Home options

She Wulf llc

Coaches
Krystal Hurtado and Paige Agnew

This program is about finding strength, confidence, and yourself to Be Fcking Better, because you deserve to be the Fcking Best You!

BFB started when I decided there was nothing I could do about the hand I was given, but I did get to decide what to do with it. My ex-husband gave me a list of all the ways I wasn’t good enough for him. He told me to just “Be Fcking Better”. I decided, you know what, I would Be Fcking Better, I would be the fcking best Me I could be. I would achieve all the dreams I had set for myself. I would take all the pain he had given me and choose to Be the Fcking Best Me for myself and for my daughter.

I created this program for all those Women who were told they weren’t good enough, that were told they were lacking in what they brought to the table. The only thing you were lacking was the freedom to rise to be the F*cking Best you. YOU get to decide what you do with the hand you are given.

So lets go BE F*CKING BETTER!

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Included
Free Basic Nutrition guide Access to program and DMs to through the app Exercise demo videos and instructions Weekly Virtual hangouts Messaging to other group members Free playlist
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Who is this for?
This program was designed as a general fitness program to kick start you into your bada** era. For beginners or anyone ready for a fresh start.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 total body push/pull days a week, with an emphasis on Glute gains.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A bada** community that will keep you pushing to be the F*cking best you!
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Delivered through TrainHeroic
Workout on your time while also being a part of a group of like-minded individuals
Equipment
Required
GYM* Barbell // GYM* Cable Machine // AT HOME* Super Bands // BOTH* Mini Bands // BOTH* Dumbbells // *BOTH Bench or Plyo Box // AT HOME* Weighted ball // AT HOME* Door Anchor
Recommended
*BOTH Kettlebells
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 *GYM*

A

Cardio

1 x 5:00

Prep

B

Be Better Warm-up

2 Rounds: -5x Deep Squat w/ 3 breaths (holding 10 - 25#plate at chest) -8/side x Reverse Lunge -8x Prone Press -6/side x Side Lying Shoulder sweeps -20s Flex Arm Hang

C1

Romanian Deadlift

4 x 8

C2

Goblet Squats with Miniband

3 x 10

C3

Front Plank on Elbows

3 x 0:20

D1

Push-Up

D2

Lat Pulldown

D3

banded dead bugs

3 x 5

E1

Single Leg Glute Bridge

3 x 8

E2

DB Good Morning

3 x 8 @ 25 lb

E3

Flutter Kicks

1 x 0:30

Sunday
Week 1 Day 1 *AT HOME*

Circuit

A

3 Rounds 8x Squat to stand 5x Thread the needle 5/side x reverse lunges 6x yoga push-up 10/side x lateral band steps

B1

DB RDL

3 x 8

B2

Mini Band Squat

3 x 10

B3

Front Plank on Elbows

3 x 20

C1

Push-Up

C2

Prone Lat Pulldown

C3

banded dead bugs

3 x 5

D1

Single Leg Glute Bridge

3 x 8

D2

DB Good Morning

3 x 8

D3

Flutter Kicks

3 x 0:30

Monday
Week 1 Day 2 *GYM*

A

Cardio

1 x 5:00

Prep

B

Be Better Warm-up

2 Rounds: -5x Deep Squat w/ 3 breaths (holding 10 - 25#plate at chest) -8/side x Reverse Lunge -8x Prone Press -6/side x Side Lying Shoulder sweeps -20s Flex Arm Hang

C1

Goblet Hold Split Squat

3 x 8

C2

Band Pull Through

3 x 10

C3

Hollow Hold

1 x 0:20

D1

Incline DB Bench Press

3 x 8

D2

1-Arm DB Row

3 x 10

D3

Paloff Press

3 x 5

E1

DB Farmer's Carry

@ 40

E2

Medicine Ball Slam

3 x 8

E3

Mountain Climbers

3 x 16

Monday
Week 1 Day 2*AT HOME*

Circuit

A

3 Rounds 8x Squat to stand 5x Thread the needle 5/side x reverse lunges 6x yoga push-up 10/side x lateral band steps

B1

Goblet Hold Split Squat

3 x 8

B2

Band Pull Through

3 x 10

B3

Hollow Hold

1 x 0:20

C1

Banded cable fly

3 x 12

C2

1-Arm DB Row

3 x 10

C3

Paloff Press Walk Out

3 x 5

D1

March

3 x 10

D2

Med Ball Slam

3 x 8

D3

Mountain Climbers

3 x 16

Tuesday
Week 1 Day 3 *AT HOME*

A

Cardio

1 x 5:00

Prep

B

Be Better Warm-up

3 Rounds 8x Squat to stand 5x Thread the needle 5/side x reverse lunges 6x yoga push-up 10/side x lateral band steps

C1

DB Front Squat

4 x 8

C2

Monster Walks

3 x 8

C3

Paloff Press Walk Out

3 x 5

D1

DB Shoulder Press

3 x 8

D2

Bent Over DB Row

3 x 10

D3

Side Plank

1 x 0:20

E1

Uneven Carry

@ 40

E2

Wall Balls

3 x 8

E3

Lying Leg Raise On Bench

3 x 8

E4

Med Ball Sit Up

3 x 8

Tuesday
Week 1 Day 3 *GYM**

A

Cardio

1 x 5:00

Prep

B

Be Better Warm-up

2 Rounds: -5x Deep Squat w/ 3 breaths (holding 10 - 25#plate at chest) -8/side x Reverse Lunge -8x Prone Press -6/side x Side Lying Shoulder sweeps -20s Flex Arm Hang

C1

Back Squat

4 x 8

C2

Monster Walks

3 x 8

C3

Paloff Press Walk Out

3 x 5

D1

DB Shoulder Press

3 x 8

D2

Bent Over Row

3 x 10

D3

Side Plank

1 x 0:20

E1

Uneven Carry

@ 40

E2

Wall Balls

3 x 8

E3

Lying Leg Raise On Bench

3 x 8

E4

Med Ball Sit Up

3 x 8

Coaches
coach-avatar Krystal Hurtado

BS Exercise Science NSCA CPT

coach-avatar Paige Agnew

MSc Exercise and Sport Biomechanics BSc Clinical Exercise Science Minor: Exercise and Sport Psychology NSCA-CSCS PN Level 1

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Be F*cking Better

because you deserve to be the F*cking Best You!

Get Be F*cking Better: Gym & At Home options
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Be F*cking Better: Gym & At Home options