Add to Life

Strength & Conditioning, General Fitness, Mobility, Functional Training
Coach
Addison Stoller
  • Program Length: 16 weeks (4 months)

    • 3 days of full body strength training circuits (Monday, Wednesday, Friday)

    • 2 days of cardio or full body intervals + mobility work (Tuesday, Thursday)

    • 2 days of active recovery work (Saturday, Sunday)

    • Workouts are able to be switched to different days, on your own specific profile, if you’d like to move days around!

  • ADD IN extra walks throughout the week to enhance all the amazing health benefits of moving our bodies!

  • Programs are progressed every 4 weeks!

  • What you need:

    • 1 set of lighter dumbbells

    • 1 set of heavier dumbbells

    • Your bodyweight

Features
7 sessions per week
Must use App app to view and log training
Program Training
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BE STRONG
Muscle BOOSTS metabolism, promotes fat loss, aids in hormone balance, works to decrease levels of stress/anxiety/depression, boost mood & energy, keep bones healthy, improves heart health
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REAL RESULTS
This program is built exactly for what you're looking for - results. This program is 16 weeks long, progressed over time to PROVIDE YOU with exactly what you need to get results and build healthy habits to last a lifetime.
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FLEXIBILITY
As busy women today, this program is built to FIT your schedule and easily ADD into your weekly life. Best of both worlds - workout stress free and easily add in the 30 minutes in your week to get it done.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 16-week program
Sunday
W1: Strength Day

A

Lying Deep Core Holds

1 x 5 @ 5

Prep

B

Warm Up 11

1 Round: 1. 5. each x Dead Bug 2. 10 x DL Glute Bridge 3. 3 each x Lying 90/90 Hip Turns 4. 3 each x Kneeling Leg Out Reach Under.+ Up 5. 3 each x HK Hip Flexor + Lizard Rocks 2 Rounds: 1. 20 x DL Pogo Jumps 2. 20 second x DL Wall Sit 3. 20 seconds each x Elevated SL Soleus Hold

C1

DB/KB Single Arm Push Press

4 x 5

C2

Heels Elevated KB/DB Full Rack Squat

4 x 10

C3

DL ISO Glute Bridge DB Floor Press

4 x 10

D1

2 DB/KB RDL

3 x 12

D2

3 pt. DB/KB Row

3 x 12

D3

Half Kneeling KB/DB Windmill

3 x 5

Core Finisher

E

Core Finisher 3

2 Rounds: 1. 20 seconds x Bent Knee Hollow Hold 2. 20 seconds x Bent Knee Copenhagen - on floor (10 seconds each side) 3. 20 seconds x Lying Toe Touches *rest 30-60 seconds & repeat

F

Walk

G

Legs Up On Wall Breathing

Monday
W1: Cardio Day

Conditioning

A

Cardio Interval 1

20-30 minutes (modify to time you have available) 1 ROUND: 1. 50 jump ropes or 50 jumping jacks 2. 20 steps each, each side x KB/DB Suitcase March *moving or march in-place if limited to space 3. 20 each x SL Alternating Plate Hops - Quick *using plate/short box/or simply the ground: go at a pace you can manage and be balanced with 4. 12 x Straight Arm Plank Knee Drops *core engaged *rest 30-90 seconds between rounds

Recovery

B

Mobility Circuit 8

1 Round x 15-30 seconds each (more or less if needed - skip if anything causes pain) 1. Lying SL Knees to Chest Stretch 2. Banded 4-way Hamstring + Quad Stretch 3. Lying 90/90 Hip Turns 4. Child's Pose + 3-way Reach 5. Banded Cat/Cow (with or without band) 6. Kneeling Leg Out Reach Under + Up 7. BW Jefferson Curl + Toe Touch

Tuesday
W1: Strength Day

Prep

A

Warm Up 6

1 Round: 1. 3 each x Dead Bugs 2. 3 x DL Glute Bridge 3. 3 x Cat-Cow 4. 3 each x Kneeling Leg Out T-Spine Reach Under + Up 5. 3 each x 90/90 Hip Flips 6. 20 seconds High Knees

B1

Goblet Staggered Stance Squat to Forward Lunge

3 x 8

B2

Glute Bridge Walkouts

3 x 5

B3

TK SA OH Press + Rotation

3 x 8

C1

Kb/Db Pullover - on ground

3 x 12

C2

Low DB/KB Cossack Shifts

3 x 12

D1

OH KB/DB Alternating Straight Leg Lowers

3 x 12

D2

Quadruped Shoulder Taps

3 x 12

Wednesday
W1: Active Recovery

A

Cardio

Recovery

B

Mobility Circuit 8

1 Round x 15-30 seconds each (more or less if needed - skip if anything causes pain) 1. Lying SL Knees to Chest Stretch 2. Banded 4-way Hamstring + Quad Stretch 3. Lying 90/90 Hip Turns 4. Child's Pose + 3-way Reach 5. Banded Cat/Cow (with or without band) 6. Kneeling Leg Out Reach Under + Up 7. BW Jefferson Curl + Toe Touch

Thursday
W1: Strength Day

Prep

A

Warm Up 5

1 Round: 1. 5 each x Dead Bugs 2. 5 x Banded DL Glute Bridge 3. 5 x Cat-Cow 4. 5 each x TK Hip Circles - Pushing into Wall 5. 5 each x Kneeling Leg Out T-Spine Reach Under + Up 6. 5 each x SLDL + Hip Airplane 7. 20 seconds High Knees 8. 20 each side x SL Pogo Jumps (push ground, pull toes to shin)

Strength/Power

B

Strength Interval 1

3-5 rounds, 1 minute rest between rounds: 1. 10 x KB/DB Swings *core engaged, squeeze glutes + hamstrings on way up 2. 10 x Yoga Push Ups *if challenging/low back dips - elevate hands or knees on ground for push up if needed 3. 20 steps F + B x 2 KB/DB OH Carry (in-place march if needed due to limited space) *strong core, reach weight overhead 4. 3 each side x 1 KB/DB Lunge Matrix *forward + lateral + reverse = 1 rep 5. 5 each side x 2 KB/DB Alternating Gorilla Rows (from ground) *athletic stance, hips back, bend knees, chest parallel to ground, row weight up 6. 10 each side x Banded Side Plank Abductions (knee bent)

C

Legs Up On Wall Breathing

Friday
W1: Optional Active Recovery

A

Cardio

Recovery

B

Mobility Circuit 5

1-2 Rounds: go slow, deep breathes, relax *think about doing 5 reps (each side/each way) or about 30-60 seconds each movement *if you need to spend less or even more time depending on your schedule - just do what works best for you :) *can be done before/after workout or anytime during the day when it works best for you 1. Lying 90/90 Turns 2. Side-Lying Windmill 3. Lying Hamstring Pumps/Floss 4. Child's Pose + 3-Way Reach 5. HK BW Groin Shifts

Saturday
W1: Optional Active Recovery

A

Walk

Strong Girl Season