Hustle & Balance

Coach
Kay Miller

It's all about hustle & balance !

That's why I started recording and journaling what I was doing. I figured I wasn't the only one struggling to find balance in a life where the hustle doesn't stop. I wanted to find a training schedule that required less time and still provided me the body composition I wanted.

So this program is where you're going to learn that you can wrangle life and have the body you want ! Who doesn't want better glutes?

I love training with others and I love sharing what I have learned as a coach, mom and as an athlete. So I would be stoked to have you apart of the team!


Week # 1 : Baseline
Week # 2 : Increase Intensity
Week # 3 : Increase Volume
Week # 4 : Assess Implements & Lifestyle

Recommended Program Length : 4-12 weeks

Program Difficulty: Scalable from Beginner to Advanced

xo Coach Kay

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Benefits?
Health & Wellness is priority number one ! We are creating healthy habits that you can apply to all aspects of your life. I believe in coaching through real life experience and helping others apply it. With my close community of strength & recovery, we are a team you can count on for every level of support. We're here for your physical, mental and emotional well being !
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 and skills training that’s accessible and challenging for athletes of any level or background !
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Mental Exercises
Structured mental health exercises to cultivate your inner strength and promote balance.
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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!
Equipment
Recommended
Gym access is ideal.Alternatives to equipment can be provided.* if alternatives are needed : long and short bands would be required for optimal results *Each of the exercises will have details that I want you to read. Often times it will be foot placement // or pelvis and lumbar positioning. I'm always just a DM or email away if you have any questions or need any help !
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 2

A1

Incline DB Bench Press

A2

Lat Pulldown

B1

T-Bar Row

B2

DB Arnold Press

C1

DB Bicep Curls

C2

Tricep Rope Pulldowns

Monday
Week 1 Day 3

A

RDL

B

Leg Press

C

Hip Thrust - Bodyweight

D

Front Foot Elevated Split Squat

E

Prone Machine Hamstring Curl

Wednesday
Week 1 Day 5

A

DB Shoulder Press

B

Half-Kneeling DB Shoulder Press

C1

Barbell Upright Row

C2

DB Lateral Raise

C3

Anterior Delt Raise

D1

Rear Delt Flyes

D2

Band Face Pull

Thursday
Week 1 Day 6

A

Reverse Hyper

B

Copenhagen Plank

C1

Abductor

C2

Variating Monster Walks

D

Dead Bug

E

DB Farmer's Walk

Saturday
Week 2 Day 1

A

Leg Press

B

Squats

C

Walking Lunges

D

Back Extension

E

Leg Extension

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Thank You !

For not just being you - but for believing in me as a coach. I'm stoked to have the opportunity to work and train with you! NOW let's crush our goals !

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

Built Tough
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Built Tough
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Built Tough
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