Equinox Movement & Performance

Strength & Conditioning, Women's Training
Coach
Morgan Munoz

Strength Practice I is a 6-week beginner strength program focused on foundational movement and intentional progress.

Over the next six weeks, you’ll practice foundational strength patterns with clear structure, manageable effort, and simple progressions. The goal is to build familiarity, coordination, and confidence so strength training feels approachable and repeatable.

This program is designed by Morgan Munoz, physical therapist, and emphasizes movement quality, steady progress, and long-term resilience.

Equipment needed:
- Dumbbells and/or Kettlebells
- Bands (either long loop, or with handles)

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Strength Practice I
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Confidence with the Basics
You’ll stop guessing what to do in the gym. By repeating the same foundational movements over six weeks, you’ll build familiarity and confidence with squatting, hinging, pushing, pulling, and carrying — so strength training feels less intimidating and more approachable.
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Structure That Reduces Overwhelm
With consistent workouts and clear expectations, you’ll know exactly what to do each session. Less decision-making means more follow-through and better consistency over time. Just show up, as you are.
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A Strong Foundation to Build On
Whether you repeat the program, transition into online coaching from me, or move into more advanced training, you’ll leave with a solid base — physically and mentally — that makes next steps feel clearer and more doable.
Features
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Programming 3 days per week
Three days per week to practice strength, improve movement quality, and build a solid foundation.
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Exercise Video Guidance
Clear demonstration videos with coaching cues so you know exactly how to set up and move.
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Delivered through TrainHeroic
Delivered through TrainHeroic, where you can view workouts, watch exercise demos, and log sets, reps, and weights in one place.
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

1/2 Kneeling Spinal Windmills

2 x 8

A2

90/90 Wipers

2 x 10

A3

Bear Shoulder Taps

2 x 6

B

Heel Elevated Goblet Squat - KB

3 x 8

C

Elevated Push Ups

3 x 5

D

Kickstand Hinge - BW

3 x 6

E

DB Row - bench

3 x 8

F

Low Reach Breathing - Hooklying

3 x 5

Tuesday
Week 1 Day 2

A1

Kneeling Hinge

2 x 10

A2

Quadruped Scapular Push Ups

2 x 10

A3

1/2 Kneeling KB Halos

2 x 10

B

KB Deadlift

3 x 8

C

9090 KB Lat Pullover

3 x 8

D

Split Squat - Goblet

3 x 8

E

1/2 Kneeling Overhead Press

3 x 8

F

Supine 90/90 Breathing

1 x 3:00

Thursday
Week 1 Day 3

A1

Cat to Childs Pose (lumbar flexion)

2 x 8

A2

1/2 Kneeling OH DB Lateral Bends

2 x 10

A3

Adductor Rockback with Thoracic Rotation to Ceiling

2 x 8

B

Curtsey Squat

3 x 8

C

1/2 Kneeling Banded Horizontal Push

3 x 10

D

Lateral Squat - goblet

3 x 8

E

Bird Dog Rear Delt Fly

3 x 8

F

Posterior Expansion Breathing - foam roller

2 x 5

Coach
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coach-avatar Morgan Munoz

Strength Practice I
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