VALKYRIE: TRIAL 2

Top Tier Training USA

Women's Training, Strength & Conditioning

Coach

Ryaan Villagomez

Valkyrie is not a fitness program - it's a rite of passage. Built for woman who crave strength with meaning, Valkyrie blends disciplined training with mythic transformation, guiding you through trials that forge endurance, precision, and unshakable confidence. This is not about aesthetics, quick wins, or external validation. It's about learning to carry your body with authority, endure discomfort without breaking, and claim physical power without apology. Each phase demands intention, consistency, and courage - and rewards you with a body that feels capable, resilient, and dangerous in the best way. You don't complete Valkyrie to look different. You complete it to become someone you trust under pressure.

This is where strength begins not with weight, but with awareness.

Trial 2 Introduces an increase in work capacity, resistance training, and cardiovascular work as tools to improve your body and building you up for the next trial.

You will learn how to move with intent, train with consistency, and rebuild trust in your physical capacity.

This trial is not about intensity for its own sake; it is about laying a foundation that can endure.

Awakening is the choice to step out of avoidance and into action

$30

Get VALKYRIE: TRIAL 2

Embodied Strength

You don’t just feel strong—you move strong. Each workout reinforces posture, control, and power so your strength shows up in how you carry yourself, train, and live. This is strength that is felt in the body, not imagined in the mirror.

Unshakable Discipline

By completing each trial, you build the habit of following through—especially on days when motivation fades. You learn to rely on commitment instead of emotion, creating a discipline that carries beyond training into work, family, and personal life.

Resilient Confidence

Your confidence becomes earned, not borrowed. Repeatedly choosing effort over comfort reshapes how you respond to stress, fatigue, and challenge. You trust yourself because you have proof—you’ve done hard things and kept going.

Longevity without fragility

Valkyrie training is designed to make you durable, not depleted. You develop strong joints, connective tissue, and cardiovascular capacity that support long-term health, movement, and independence—not burnout or breakdown.

Identity Shift

Completion of each trial marks a change in how you see yourself. You no longer identify as someone “trying” to be strong. You are someone who trains, who commits, and who rises. This shift in identity is the most powerful outcome of all.

Features

Access to your coaches

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

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Trap Bar // Dumbbells // Airbike, Rower, or Treadmill

Sample Week

Week 1 of 3-week program

Sunday

T2 - lower(W1)

Prep

V1 - Warm up

Air Bike x 10 calories Downward dog + Reach x 5/side Downward dog + toe touch x 5/side Air Bike x 10 calories

Leg Extension

25, 20, 15

Seated Leg Curl

25, 20, 15

Rocking Standing Calf Raise

25, 20, 15

Leg Press

3 x 20

Walking Lunges

2 x 10

Hip Thrust

2 x 15

Seated Calf Raise

2 x 10

Dead Bug

2 x 10

Kneeling Hip Flexor Stretch

1 x 0:30

Monday

Ascent - Treadmill 3 (30 mins)

Thread the needle

3 x 3

Rowing

3 x 250

WORLD'S GREATEST STRETCH

3 x 0:30

Conditioning

Ascent - Treadmill

Treadmill Test: Start at speed 3 and incline at 3 1:00 - 3:00 Increase incline to 6 3:01-6:00 Increase incline to 9 6:01 - 9:00 Increase incline to 12 9:01 - 12:00 Increase inline to 15 1201 - 15:00 Decrease incline to 12 15:01 - 18:00 Decrease incline to 9 18:00 - 21:00 Decrease incline to 6 21:01 - 30:00 * the goal is to climb as high then go the distance! Record your time.

Tuesday

T2 Upper (W1)

Prep

V1 - Warm up

Air Bike x 10 calories Downward dog + Reach x 5/side Downward dog + toe touch x 5/side Air Bike x 10 calories

Bent Over DB Fly

25, 20, 15

DB Lateral Raise

25, 20, 15

DB Pullover

25, 20, 15

DB Bench Press

3 x 20

1-Arm DB Row

3 x 20

Half-Kneeling DB Shoulder Press

2 x 10

DB Fly

2 x 10

DB Farmer's Walk

2 x 0:30

Chest Stretch

2 x 0:30

Thursday

T2 Full Body (W1)

Airdyne

1 x 5:00

Inchworm Push-Up

3 x 5

Hollow Hold

3 x 0:15

Air Squat

25, 20, 15

Crunches

25, 20, 15

Plank

0:30, 0:25, 0:20

Trap Bar Deadlift

3 x 10

Standing DB Press

3 x 10

90 Degree Iso Chin Up Hold

Single Leg RDL

3 x 10

Curtsy Lunge

3 x 10

Alternating DB Hammer Curl

3 x 10

Wide Incline Push Up

3 x 10

WORLD'S GREATEST STRETCH

1 x 0:30

Friday

Ascent: Conditioning, Circuit(W1)

Prep

V1 - Warm up

Air Bike x 10 calories Downward dog + Reach x 5/side Downward dog + toe touch x 5/side Air Bike x 10 calories

Circuit

5 rounds Lateral step-ups x10/side *box height below the knee. Rowing x 1:00 Lateral Lunges x 10/side *Use bodyweight for this first week. Plank x :30 Rest 1:00

Pigeon Stretch

2 x 0:30

Coach