Move Better

Manifest Wellness

Coach
Yianna Nadeau

Move Better, Feel Better: 5-Day Functional Strength Program

Unlock your body's full potential with our 5-day-per-week exercise program designed to help you move better and feel better in your daily life. Whether you're chasing after your kids, lifting groceries, or just want to move with ease and confidence, this program focuses on building strength, stability, and mobility to enhance your everyday activities.

What’s Included:

✅ 4 Strength-Focused Workouts – Develop total-body strength with functional exercises that translate to real-life movement.

✅ 1 Mobility & Core Day – Improve flexibility, balance, and core control to enhance posture and prevent injuries.

✅ Smart, Progressive Training – Workouts are structured to build resilience and movement efficiency over time.

✅ Feel Strong, Move Free – Reduce stiffness, increase energy, and perform daily tasks with ease.

This program is perfect for anyone looking to move with confidence, improve flexibility, and build lasting strength—because fitness isn’t just for the gym, it’s for life!

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Feel Your Best
Move with ease, reduce stiffness, and gain the strength you need for everyday life. This program is designed to enhance your mobility, stability, and strength, helping you feel more energized, balanced, and pain-free. Whether you're lifting, bending, or simply going about your day, you’ll build a body that moves better and feels stronger—so you can show up as your best self every day.
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Confidence In The Weight Room
Step into the gym with a plan and the confidence to execute it. This program builds strength through functional, effective movements, helping you master proper technique and progress safely. Whether you're new to lifting or looking to refine your skills, you'll develop the strength, control, and knowledge to move with purpose and own your workouts.
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Track Progress
Data is stored for each session, so you can progress as you go through the program!
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 4 days per week
Daily strength, mobility, conditioning, that’s accessible and challenging
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells // Dumbbells // Kettlebells // Boxes // Medicine Balls // Yogo Ball // Bands // Treadmill // Bike // Rower // Cables // Squat Rack
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Sample Week
Week 1 of 6-week program
Sunday
W1D1

A1

KB Hip Shifts

2 x 5

A2

Pogo Jump

2 x 10

A3

Banded Glute Bridge

2 x 15

B1

Front Squat

3 x 8

B2

Box Jump

3 x 3

B3

Pallof Press

3 x 10

C1

DB Lateral Lunge

3 x 8

C2

HK Lat Pulldown

3 x 12

C3

Hammy Ball Curl

3 x 10

D1

Rotational Med Ball Scoop Toss

3 x 5

D2

Cable Face Pull

3 x 15

D3

Front Rack & Farmers Carry

3 x 30

E1

Spiderman Lunge w/ Rotation

2 x 8

E2

Deep Squat Stretch

2 x 30

Monday
W1D2

A1

Rowing

2 x 20

A2

Assault Bike

2 x 20

A3

Med Ball Slam

2 x 20

A4

Plank

2 x 20

B1

Banded Biceps

3 x 20

B2

Banded Triceps

3 x 20

C1

Hip Airplane

2 x 8

C2

Thumbs to Ceiling

2 x 10

C3

HK T-spine Wall Rotation w/ Band

2 x 10

Tuesday
W1D3

A1

Foam Roll

1 x 1:00

A2

Frankenstein Walks

1 x 10

A3

Pogo Foward

1 x 10

A4

Pogo Backward

1 x 10

A5

Prone Scorpion

1 x 5

B1

Trap Bar Deadlift

3 x 4

B2

Broad Jump

3 x 3

B3

Deadbug Hold

3 x 20

C1

Prone Bench Row

3 x 10

C2

B-Stance RDL

3 x 8

C3

Copenhagen

3 x 20

D1

DB Step Up

3 x 8

D2

DB Chest Press

3 x 12

D3

Band Assisted Push Up

3 x 5

E1

90-90 Hips

2 x 8

E2

Adductor w/ T-Spine Rotation

2 x 8

Wednesday
Core/Mobility 1

A1

Squat w/ Rotation

3 x 8

A2

DB Windmill

3 x 8

A3

Banded Ankle Dorsiflexion Mobilization

3 x 5

B1

Banded Up & Over

3 x 12

B2

90-90 Hips

3 x 8

B3

Pallof Hold

3 x 20

C1

Swimmer Hovers

3 x 10

C2

High to Low Plank March

3 x 30

Thursday
W1D4

A1

Quadruped Hip CARS

2 x 5

A2

Band Pull-Apart

2 x 10

A3

Split Jumps

2 x 3

A4

Lateral Pogo

2 x 10

B1

RFESS

3 x 5

B2

Band Assisted Split Stance Jumps

3 x 3

B3

Lateral Band Walk

3 x 10

C1

HK Cable Row

3 x 10

C2

Single Leg Hip Thrust

3 x 8

C3

Pallof Rotation

3 x 6

D1

One arm DB floor press

3 x 10

D2

DB Reverse Lunge

3 x 8

D3

Cuban Press

3 x 8

E1

Seated Biceps Curl

3 x 15

E2

Tricep Pushdown

3 x 15

Coach
coach-avatar Yianna Nadeau

Yianna Nadeau is an online strength and performance coach who takes a supportive, science-based approach to training. She designs personalized programs to help those looking to build strength, improve performance, and feel confident in their movements. With a focus on education, encouragement, and consistency, Yianna makes training effective, enjoyable, and sustainable for long-term success.

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Move Better, Feel Better

Build strength, improve mobility, and gain confidence in how you move—both in and out of the gym. This program helps you feel stronger, reduce stiffness, and move with ease in daily life. Join us today and start moving better, feeling better, and living st

Get Move Better
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The Proof
verified-athlete-avatar DeAnn

Schaefer

Verified Athlete

"I used to be a cardio junkie and didn’t buy into lifting, but Yianna changed my mindset. Now, I’m in the best shape of my life, seeing progress in strength, agility, and mobility. She’s helped me understand nutrition, sleep, rest, and how to adjust training from perimenopause to menopause."

Move Better