Integrated Strength: Training by Kylie Thompson in TrainHeroic

KT Exercise Physiology

Strength & Conditioning, Women's Training, Functional Training

Coach

Kylie Thompson

Features
4 sessions per week
Must use App app to view and log training
Team Training

$43 / mo

Get Integrated Strength

Direct Coach Support

Designed and guided by Kylie, a Clinical Exercise Physiologist with 24 years' coaching experience across performance, strength & conditioning and rehabilitation. You'll be well supported along the way, with questions welcomed and optional weekly video feedback to help you train with confidence.

Structured, Progressive Programming

Delivered in 6-week training blocks. 5 sessions per week will be programmed — choose which suits your schedule, with a minimum of 3 recommended: 1 x Lower Body 1 x Upper Body 2 x Full Body 1 x Longer Conditioning

Flexible Training, Wherever You Are

Delivered online. Designed with access to a full gym in mind, though alternate exercises can be provided as needed. Train from home or the gym, whenever it suits you, with exercise demonstrations, coaching cues and modifications available.

Built With Longevity in Mind

Programmed with an understanding of how the body adapts across the ageing and hormonal timeline.

Private Community Access

Connect with a private group of others training the same program from all over the world. The app provides a supportive, social space to ask questions, share progress and learn as you go. Who knows, you might even find a new training partner.

Features

Access to your coaches

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

Programming 5 days per week

1 x Lower Body 1 x Upper Body 2 x Full Body 1 x Longer Conditioning

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

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Lower body + SIIT W2(B4)

Side Lying Knee Hip Shift / Knee Rolls

2 x 10

Adductor Squeeze with Hip IR

2 x 10

Palloff Split Squat

2 x 12

Broad Jump.

3 x 4

Front Squat

5, 4, 3

Adductor RNT Split Squat

3 x 12

Cable RDL (Cable Pull Through)

2 x 12

Eccentric Hip Extensions (Hip Flexor Length)

2 x 8

Choose Your Cardio (Machine, run, sled, hill walk, boxing, skipping etc)

4 x 10

Tuesday

Upper body

Quadruped thoracic rotation with band

2 x 10

Prone Swimmer (Infinity Hover)

2 x 6

Tall Kneeling Halo

2 x 8

Strict pull up

3 x 4

Push Press

3 x 5

Incline DB row

3 x 10

Cable Lateral Raise (Egyptian Cable Lat Raise)

3 x 15

Split Stance Pallof Press With Rotation

3 x 12

Plank Body Saw

3 x 10

Thursday

Full body + SIIT

Thoracic rotation with adductor stretch

2 x 10

Hip Thrust with Adductor (ball/foam roller)

2 x 15

Band overhead squat

2 x 6

Hang Power Snatch with Overhead Squat

3 x 3

Trap Bar Deadlift.

3 x 5

Half Kneeling Landmine press.

2 x 10

45o Hip Extension

2 x 20

Choose Your Cardio (Machine, run, sled, hill walk, boxing, skipping etc)

4 x 40

Friday

Full body

90/90 Hip Mobility

2 x 10

Quadruped crawl - Reverse

2 x 10

Copenhagen short lever with hip flexion

2 x 20

Power Clean from Mid Thigh

3 x 3

Bench Press

5, 4, 4

Lateral Lunge Landmine, Fixed Feet

3 x 12

Standing Single Arm Cable Row with Rotation

3 x 12

KB Standing Side Bend

2 x 15

Cable Crunch.

2 x 15

Coach

More from KT Exercise Physiology

Kylie Thompson

Come and join us!

Training should feel good, building confidence in your body, and leaving you feeling strong, free and more capable at any stage of life.

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FAQs

Who is this for?

Built for intermediate/advanced lifters. This is for you if you want to build on an established strength foundation and return to consistent training. New to training? We have a more beginner-friendly option available.

What if I don't have enough time to complete entire sessions?

No worries! If you're short on time, one option is to drop 1-2 accessories or the optional conditioning. Reach out on chat for guidance specific to you if required.

What if I can't do an exercise due to injury or equipment?

Modifications are available on the app for most exercises. If in any doubt (or discomfort), substitute the exercise or reach out in the chat to Kylie for guidance

What if my circumstances change, go on holidays or miss a day?

The programming is flexible, just pick up whenever you're ready, no catch-up needed. Lower your RPE, and reach out on the chat if unsure. For bigger changes (injury, illness, pregnancy), get in touch; we may have a better-suited option. Cancel anytime via the app. No lock-in or partial refunds.

Is this program individual to me?

No. This program is delivered to the whole team, not individualised. Some exercises have suggested modifications, and your coach can suggest further options where needed. Want something built just for you? Check out our Personalised Programming option.

Can I join anytime?

Yes. The program is based on RPE (Rate of Perceived Exertion), essentially, intensity. If you join mid-cycle during a higher-intensity week, scale your RPE down accordingly and slowly build from there.

Is this considered an Exercise Physiology (EP) session?

No. Kylie is an Accredited Exercise Physiologist, and this program is informed by that knowledge and experience but it isn't an EP session, and it isn't designed to treat specific injuries or health conditions.

The Proof

Shan

Verified Athlete

"KT's program has helped me build a healthier, happier lifestyle. I'm stronger, more consistent, and more confident. Her attention to detail keeps every session engaging, challenging and progressive, which has kept me motivated and excited to train"

Mary

Verified Athlete

"Kylie’s programming and never-ending encouragement has made me stronger, fitter & most importantly mentally and physically healthier. I am doing things I never thought possible. It would not be an overstatement to say that the effects of the program Kylie has guided me through has changed my life."

Clare

Verified Athlete

"Kylie is the first person I met in the fitness industry who has a brain and uses it. She tailors the program to each individual, if needed, her attention to detail is second to none and I am so grateful for having found her at a fitness class in Club Lime back in 2011. I haven't looked back :)"

Grace

Verified Athlete

"I cannot say enough good things about the positive impact Kylie has had on my life. She has always made me believe that I can achieve anything I can put my mind too. I'm happy to be lifting at my age as I age gracefully. She is beyond supportive and a sponge of knowledge to get great results."

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