Strength Flow Foundations

Katie Henderson

Strength & Conditioning, Mobility, Functional Training, Weightlifting
Coach
Katie Henderson

If you're new to fitness or have been away from training for a while, look no further! This program will have you WANTING to train, help you feel exercise savvy, and provide the support you need to find your rhythm! This program is designed to help you learn how to train YOURSELF, by building confidence in your movement skills, and providing all the support you need as you lay down the foundations.

This program will help you build strength and mobility either at the gym OR at home, provide structure to your training for faster results, and guidance from an experienced coach to provide modifications to exercises, and help you work around any tightness, niggles & injuries to keep you moving!

What's included:

Hybrid of at-home and gym-based training

3 x full body gym-based days with optional “add-ons” including cardio, rehab or core work

4 x follow-along 15-20 minute strength and mobility workouts (body weight or minimal equipment) for if you cannot get to the gym or have limited time

1 x beginners Tabata workout (for home or gym)

1 x full body mobility day (for home or gym)

Additional "body care" practices including stretching, meditation, breath work, lymphatic stimulation, fascia release and nutrition suggestions.

Experienced coach providing weekly technique review & support for exercise modification

Access to evidence-informed nutritional education, support & resources designed by a clinical nutritionist & naturopath

PLUS Bonuses:

Video demonstrations and cues for every exercise, including moves from my own personal exercise library

Supportive community and coach to keep you motivated and accountable via the team chat

Discounts for nutrition/naturopathy consultations and all clinical supplements, herbs & formulas (purchase at less than retail!!!)

Please note: Price in USD

$39 / mo
Start My 7-Day Free Trial
benefit-image-0
Access to an experienced coach
With this subscription, you'll have access to a qualified personal trainer (Katie Henderson with 15 years experience) in the team chat. Katie is also a qualified Clinical Nutritionist & Naturopath specialising in fat loss, energy, muscle building, chronic pain and tissue repair. She provides feedback, support, technique review and exclusive resources in the team chat.
benefit-image-1
6-Week Training Blocks
Each block is 6 weeks, and will have two full body workouts for the gym, two full body workouts for at home training, and one mobility session each week. The exercises are designed for building the foundations of strength and mobility, and can be modified to suit all fitness levels and injuries. Optional conditioning is also offered twice weekly.
benefit-image-2
Technique Review and Resources
You will have the opportunity for weekly technique reviews with the coach in the chat, and access to exclusive content to build confidence at home and the gym. Having confidence you are moving well and doing the exercises correctly makes all the difference for long term results!
benefit-image-3
A Supportive Community!
Community is an important part of succeeding in any pursuit, including training! You will get to interact with other people working to build their foundations, and share in each other's success.
benefit-image-4
Nutritional & Health Support
Katie provides general nutritional guidance via the team chat including resources for enhanced energy, flexibility, muscle building and strength. Guidance for stress management, relaxation and mindset strategies will be provided upon request.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
feature-icon
Programming 5 days per week
Strength, mobility, core training and optional conditioning that’s accessible and challenging for athletes at a foundational level.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
feature-icon
Detailed, expert instruction
Experienced coaches to offer adjustments, modifications, and feedback on exercises to help you progress through your program.
feature-icon
Committed Teammates
A supportive community that will keep you pushing to unlock the next version of yourself!
feature-icon
Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells / Fitball / Resistance Bands / Bench
Recommended
Suspension Straps / Cables / Medicine Balls / Kettlebells / Barb
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Foot Care 1

A

Plantarflexion to Dorsiflexion Ankle Stretches

1 x 1:00

B

Active Ankle Circumduction (Clockwise to Counterclockwise)

1 x 1:00

C

Plantar Fascia Massage Ball Release

1 x 1:00

D

Alternating Great Toe And Lesser Toe Extension

1 x 1:00

E

Interdigital Web Space & Inter-metatarsal Ligament Lymphatic Stimulation

1 x 2:00

Monday
SFF Block 5 Gym Full Body A

A

Cardio implement of choice

1 x 5:00

B

Rock Back to Hip Opener

1 x 8

C

Dead Stop Goblet Squat - Bicycle Seat Reference

3 x 12

D

Dumbbell Seal Row (with or without dead stop)

3 x 10

E

Tall kneeling Dumbbell Curl to Single Arm Alternating OH Press

3 x 8

F

Prowler/Sled Push

2 x 30

Monday
SFF Follow Along 1 - Band Upper Body 15min

A

SFF Follow Along 1 - Band Upper Body

1 x 15:00

B1

Cat-cow

1 x 1:00

B2

Banded Bear Push Up To Plank

3 x 0:45

B3

Tall Kneeling Band Halo

3 x 0:45

B4

Tall Half Kneeling Banded Tricep Extension with Side Kickstand

3 x 1:00

B5

Prone Band Press

3 x 0:45

B6

Assisted Up & Downs

1 x 1:00

B7

Heart Opener (Yoga Block)

1 x 2:00

Monday
SFF Block 5 Optional Cardio A

A

Cardio implement of choice

10 x 0:30

Tuesday
SFF Follow Along 2 - Body Weight Full Body 20min

A

SFF Follow Along 2 - Body Weight Full Body

1 x 20:00

B1

Bear Crawl (Walks Forward & Backward)

3 x 1:00

B2

Cook Bridge - On Toes (with progression)

3 x 1:00

B3

Prone Y Raises

3 x 0:30

B4

Tempo Eccentric Assisted Push Ups

3 x 1:00

B5

B Stance Body Weight Split Squat (with modification)

3 x 1:00

B6

Dead Bug - Neutral Spine (with modification)

3 x 1:00

Wednesday
SFF Block 5 Gym Full Body B

A

Cardio implement of choice

1 x 5:00

B

Scapular CARS - Low kneeling

1 x 1

C

Dumbbell Bench Press

3 x 10

D

Body Weight Slow Lower Step Down (Hand Supported)

3 x 8

E

Single Arm Cable Row with Floor Adaptation

3 x 8

Wednesday
SFF Block 5 Mobility Day

A1

Adductor Rock to Thread the Needle (foam roller)

3 x 10

A2

Prone Band Press

3 x 10

A3

Bottoms up KB or DB reach with SL abduction and modification

3 x 8

A4

Frog to Pigeon

3 x 8

A5

Seated Wall Angels

3 x 10

A6

Posterior Expansion Breathing with Med Ball

3 x 10

Thursday
SFF Follow Along 4 - Yoga Block & Bands Full Body 20min

A

SFF Follow Along 3 - Band Block Microband Full Body

1 x 20:00

B1

Half Kneeling Hip Opener with Thoracic Rotation

1 x 2:00

B2

Quadruped Straight Leg Hip Extension to Abduction

1 x 1:00

B3

Body Weight Lunge Pulses (with modification)

3 x 1:20

B4

Side Plank from Knees with Adduction Iso (Block)

3 x 1:00

B5

Prone Field Goal

3 x 0:45

B6

Low Quadruped Serratus Clocks

3 x 0:45

B7

Heart Opener (Yoga Block)

1 x 2:00

Friday
SFF Block 5 Gym Full Body C

A

Cardio implement of choice

1 x 5:00

B

Supine Bilateral Overhead Reach

2 x 10

C

Floor Seated Narrow Grip Pulldown

3 x 10

D

Ipsilateral Static Lunge

3 x 8

E

Bear with Drag Through

3 x 10

Friday
SFF Follow Along 3 - Yoga Block or Towel Lower Body 15min

A

SFF Follow Along 4 - Body Weight Lower Body

1 x 15:00

B1

Narrow Glute Bridge with adduction cue

3 x 1:00

B2

Rainbow Side Plank (V Shape)

3 x 1:00

B3

Body Weight Hinge to Squat (with modification)

3 x 1:00

B4

Bird-Dog (with modification)

3 x 1:00

B5

Body Weight Lunges Prayer Rotation (with modification)

1 x 2:00

Friday
SFF Block 5 Optional Cardio B

A

Cardio implement of choice

10 x 0:30

Saturday
*OPTIONAL* SF Foundations Block 5 TABATA

A

Cardio implement of choice

1 x 5:00

B

Microband Body Weight Squat

8 x 0:20

C

Knees to Elbows with Modification

8 x 0:20

D

Explosive Lateral Band Press

8 x 0:20

E

Assisted Side Plank

F

Band Seated Row (Knees Bent)

8 x 0:20

G

90/90 Alternating Floor Press

8 x 0:20

Coach
More from Katie Henderson
coach-avatar Katie Henderson

15 years coaching beginner and intermediate athletes as a qualified personal trainer, Bachelor of Health Science in Nutrition & Dietetic Medicine and Naturopathy, INBA Body Building Competitions 2015 & 2016, qualified hypnotherapist & personal experience in spinal rehabilitation and regenerating from chronic illness.

closer-image-1
closer-image-2
Get the results you want with the support you need

Challenge yourself sustainably... with FUN programs to help you move well & feel great!

Start My 7-Day Free Trial
closer-image-3
FAQs
Why this subscription?
Katie has a background of rehabilitation, functional training, yoga & body building which is reflected in her programming. You will be challenged, but also met where you're at. There's always a modification or adjustment available to you, and feedback/support only a click away!
Who should join today?
This service if for true beginners at home or in the gym, people returning to exercise after an absent period, people recovering from illness, people looking for a program for home to build strength and mobility, and for those looking to build confidence to introduce gym into their routine.
How much communication will I get with the coach?
Katie will be in the chat every day, and provide weekly technique reviews for anyone who sends a video. You can also expect a check in on a Sunday to set the scene for the week ahead.
What if I miss a session or can't train that day?
If you miss a session or you can't train that day, you can shift the workouts to your preferred day. If there's a week you only get 1 session in, you can choose any day you like. If you miss a week due to illness or holidays, just get back into it when you're back in action.
What can I expect an average training day to look like?
This program offers many options. Some days you might only have 15 minutes - this will look like a follow-along session at home or at the gym. A longer gym session (45-60 mins) includes preparation moves, followed by an intentional selection of gym exercises plus optional cardio/core/rehab work.
Do I have to use the chat?
You are not obligated to use the chat. However, asking for feedback on movements, and learning from other people's questions will give you the tools you need to get better results, and help you feel more connected and motivated through the process.
Join Your Virtual Gym

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

Strength Flow Foundations
screenshot1
Strength Flow Foundations
screenshot2
Strength Flow Foundations
screenshot3

More from Katie Henderson

teams
Strength Flow Foundations
Start My 7-Day Free Trial