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!

$75

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

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

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

3 total body push/pull days a week, with an emphasis on Glute gains.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A bada** community that will keep you pushing to be the F*cking best you!

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

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1 *GYM*

Cardio

1 x 5:00

Prep

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

Romanian Deadlift

4 x 8

Goblet Squats with Miniband

3 x 10

Front Plank on Elbows

3 x 0:20

Push-Up

Lat Pulldown

banded dead bugs

3 x 5

Single Leg Glute Bridge

3 x 8

DB Good Morning

3 x 8 @ 25 lb

Flutter Kicks

1 x 0:30

Sunday

Week 1 Day 1 *AT HOME*

Circuit

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

DB RDL

3 x 8

Mini Band Squat

3 x 10

Front Plank on Elbows

3 x 20

Push-Up

3 x 8

Prone Lat Pulldown

3 x 8

banded dead bugs

3 x 5

Single Leg Glute Bridge

3 x 8

DB Good Morning

3 x 8

Flutter Kicks

3 x 0:30

Monday

Week 1 Day 2 *GYM*

Cardio

1 x 5:00

Prep

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

Goblet Hold Split Squat

3 x 8

Band Pull Through

3 x 10

Hollow Hold

1 x 0:20

Incline DB Bench Press

3 x 8

1-Arm DB Row

3 x 10

Paloff Press

3 x 5

DB Farmer's Carry

@ 40

Medicine Ball Slam

3 x 8

Mountain Climbers

3 x 16

Monday

Week 1 Day 2*AT HOME*

Circuit

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

Goblet Hold Split Squat

3 x 8

Band Pull Through

3 x 10

Hollow Hold

1 x 0:20

Banded cable fly

3 x 12

1-Arm DB Row

3 x 10

Paloff Press Walk Out

3 x 5

March

3 x 10

Med Ball Slam

3 x 8

Mountain Climbers

3 x 16

Tuesday

Week 1 Day 3 *AT HOME*

Cardio

1 x 5:00

Prep

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

DB Front Squat

4 x 8

Monster Walks

3 x 8

Paloff Press Walk Out

3 x 5

DB Shoulder Press

3 x 8

Bent Over DB Row

3 x 10

Side Plank

1 x 0:20

Uneven Carry

@ 40

Wall Balls

3 x 8

Lying Leg Raise On Bench

3 x 8

Med Ball Sit Up

3 x 8

Tuesday

Week 1 Day 3 *GYM**

Cardio

1 x 5:00

Prep

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

Back Squat

4 x 8

Monster Walks

3 x 8

Paloff Press Walk Out

3 x 5

DB Shoulder Press

3 x 8

Bent Over Row

3 x 10

Side Plank

1 x 0:20