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. Suitable whether you're experienced or looking to progress further. 5 x 60min (approx.) sessions programmed per week — choose which suit 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. Train from home or the gym, whenever it suits you with exercise demonstrations, coaching cues and modifications.

Built With Longevity in Mind

Programming designed with an understanding of how training needs shift with age, hormones and life stage, so it works with your body, not against it.

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

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. Cossack

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.

Get Integrated Strength

FAQs

Who is this for

For those wanting to build on an established foundation of strength, whether you're an experienced lifter or an athlete looking to get back into consistent training. If you're newer to training, we have a more beginner-friendly option available.

What if my circumstances change?

Get in touch if you need training modifications (holiday, injury, illness, pregnancy etc). We have other training options available which may be suitable. Or, you can cancel anytime. No lock-in contracts, no partial refunds.

Do I need to follow the sessions in order?

You can choose which suit your schedule, minimum of 3 recommended.

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 I go on holidays or miss a training day?

The programming is flexible, so just pick back up whenever you're ready, no need to catch up or feel behind. Just adjust your RPE accordingly (lower intensity), and if in doubt, reach out on the chat.

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."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Integrated Strength

Integrated Strength

Integrated Strength

Customer Reviews

Overall Rating

Integrated Strength

Join Today!