New

Lean & Capable

The Strong Parent Collective

General Fitness, Functional Fitness, Functional Training
Coach
Sam Moses, MS, BS, CSCS, CFSC

Lean & Capable is a 4-week, gym-based program built to help you move better, get stronger, and build the kind of lean muscle that supports real-life performance. It’s designed for everyday adults who want to train with purpose — not just burn calories. Each week includes 4 functional strength & conditioning sessions to build joint-friendly strength and improve how you move, plus 1 classic bodybuilding day to support muscle development, and 1 core & conditioning day to boost work capacity and reinforce stability. Every workout is scalable from 45 to 75 minutes, so you can train hard — even when life’s full. This program is about becoming more capable in your body, more confident in your movement, and more energized for the things that matter most.

$20
Get Lean & Capable
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Strength That Transfers
Build real-world strength that carries over into parenting, work, and daily life. Our functional programming helps you move better, feel stronger, and perform with confidence — both in and out of the gym.
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Fits Your Schedule
Every workout is designed to be effective whether you’ve got 30 minutes or a full hour. With flexible structure and smart progressions, you’ll stay consistent without sacrificing family or sanity.
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Coaching Without Confusion
Skip the guesswork. This program is built by a coach with years of experience helping parents train smarter. Every session is purposeful, supported, and designed to meet you where you’re at.
Features
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Programming 6 days per week
You’ll rotate through strength, bodybuilding, core, and conditioning — all designed for parents and scalable to fit 30-minute training windows.
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Strong Parent Coaching Foundations Video Library
Learn the movement principles and biomechanics that keep you strong, pain-free, and performing at your best with our SPCF video library.
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Delivered through TrainHeroic
Delivered through the user-friendly TrainHeroic app, making it simple to follow your workouts and track progress wherever you train.
Equipment
Required
Free Weights - Dumbbells, Kettlebells & Barbells // Conditioning Equipment - Fan Bike, SkiERG, Rower, Treadmill, etc // Adjustable Bench // Plyo Box // Bands
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Sample Week
Week 1 of 4-week program
Sunday
S&C 1

A1

Couch Stretch (Hip Flexors)

1 x 1:00

A2

Band Pass Through

1 x 10

B1

Bird Dog

3 x 0:45

B2

Prone T Hold

3 x 0:45

B3

Side Plank with Banded Clamshell (Dynamic)

3 x 0:30

C1

Banded Glute Bridge

3 x 12

C2

Band Pull-Apart

3 x 12

D1

Hip Hinge

1 x 15

D2

TRX Row

1 x 15

D3

Assault Bike

2 x 1:00

E1

Goblet Squats

15, 15, 12, 12 @ 6, 8, 8, 8

E2

DB Row

15, 15, 12, 12 @ 6, 8, 8, 8

F1

Assault Bike

0:45, 0:30, 0:15 @ 6, 8, 10

F2

Air Squat

3 x 20

F3

Plank Jacks

3 x 0:30

G1

T Spine Foam Roll

1 x 2:00

G2

Quad Foam Roll

1 x 2

Monday
S&C 2

A1

Pigeon Stretch

1 x 60

A2

Chest Stretch

1 x 1:00

B1

Dead Bug

3 x 0:45

B2

Swimmer

3 x 0:45

B3

Banded Clam Shell

3 x 12

C1

Taps

3 x 0:30

C2

Forearm Wall Slide w/ Retraction

3 x 10

C3

Body Weight Reverse Lunge

D1

Single Leg RDL

4 x 15 @ 6, 8, 8, 8

D2

Bent Over Rear Delt Fly

3 x 15 @ 8

E1

Burpee

15, 12, 10

E2

Squat Jump

15, 12, 10

E3

Push-Up

15, 12, 10

F1

Quad Foam Roll

1 x 2

F2

T Spine Foam Roll

1 x 2:00

Tuesday
Core & Conditioning

A

Assault Bike

1 x 5:00 @ 6

B1

Bird Dog

3 x 0:45

B2

Superman

3 x 0:45

C1

Assault Bike

3 x 0:45 @ 8

C2

Mountain Climber Plank

3 x 0:30

D1

Assault Bike

3 x 1:30

D2

Leg Raise

3 x 15

D3

Side Plank

3 x 0:30

E1

Assault Bike

3 x 1:30

E2

Single Arm Farmer Walk

3 x 0:45

E3

Weighted Plank Hold

3 x 0:30

F1

Pigeon Stretch

1 x 60

F2

Butterfly Stretch

1 x 1:00

Wednesday
S&C3

A1

Band Pass Through

1 x 10

A2

Couch Stretch (Hip Flexors)

1 x 1:00

B1

Bird Dog

3 x 0:45

B2

Swimmer

3 x 0:45

B3

Side Bridge

3 x 0:30

C1

Banded Glute Bridge

3 x 12

C2

Band Face Pull

3 x 12

C3

Air Squat

3 x 12

D1

Goblet Squats

12, 12, 10, 10 @ 6, 8, 8, 8

D2

DB Row

12, 12, 10, 10 @ 6, 8, 8, 8

Tabata Conditioining

E

5 Rounds of 20sec On - 10sec Rest: 1. Fan Bike Sprint 2. Squat Hold 3. Mountain Climber High Plank 4. Low Plank Hold *10 Minutes Total*

F1

Band Pass Through

1 x 10

F2

Couch Stretch (Hip Flexors)

1 x 1:00

Thursday
Bodybuilding Push

A

Assault Bike

1 x 5:00 @ 6

B1

Spiderman Plank

3 x 1:00

B2

Band Pull-Apart

3 x 12

B3

DB Bicep Curls

3 x 15

C1

DB Bench Press

3 x 12 @ 8

C2

Tricep Pushdown

3 x 15 @ 10

D1

KB Overhead Press

3 x 12 @ 8

D2

Close Grip Push-Up

E1

Skull Crushers

3 x 15 @ 9

E2

Push-Up Plus

3 x 12

Friday
S&C4

A1

Pigeon Stretch

1 x 60

A2

Chest Stretch

1 x 1:00

B1

Dead Bug

3 x 0:45

B2

Swimmer

3 x 0:45

B3

Banded Clam Shell

3 x 12

C1

Taps

3 x 0:30

C2

Forearm Wall Slide w/ Retraction

3 x 10

C3

Body Weight Reverse Lunge

D1

Single Leg RDL

4 x 10 @ 6, 8, 8, 8

D2

Bent Over Rear Delt Fly

3 x 10 @ 8

E1

American KB Swing

20, 15, 10

E2

Lateral Jumps

16, 14, 12

E3

Push-Up

15, 12, 10

F1

Quad Foam Roll

1 x 2

F2

T Spine Foam Roll

1 x 2:00

Coach
More from The Strong Parent Collective
coach-avatar Sam Moses, MS, BS, CSCS, CFSC

Hi! I’m Sam Moses — a husband, dad, and strength/conditioning coach with degrees in Exercise Science and Kinesiology. I’ve spent over 14 years helping parents build strength that actually supports their lives and families. Through effective, functional training and proven coaching systems, I help busy moms and dads move better, feel stronger, and stay consistent without burning out.

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