New

Empowered Strength

Empowered Strength & Conditioning

Coach

Kamryn Coleman

Join me and enjoy a COMMUNITY environment with my 5 DAY weekly program including 3 LIFT days and 2 CARDIO + CORE day's!

Using a periodized strength training program and utilizing progressive overload, we are working on building full body strength! We use both compound movements and accessory lifts - focusing on push, pull, hinge, squat and single leg patterns. This program is designed to help you reach your strength goals AND help you move better in your every day life. You will also learn how to use the powerful tool of REST and RECOVERY to help you along the way.

You will have the help of weekly feedback from me and your fellow athletes if you so choose!

This program is best suited for someone with some lifting experience but it is not needed, as video demonstrations and detailed instructions are included with each movement. This program can also be paired with other training methods, as the strength training is only 3 days a week.

$35 / mo

Start My 7-Day Free Trial

Features

Access to your coaches

You will have access to me to send up to one form check video per week. I will provide weekly feedback to the group!

Programming 5 days per week

3 full body lift sessions per week and 2 cardio and core days per week!

Exercise Video Guidance

Detailed video demonstrations created by me and included with all exercises.

Detailed, expert instruction

I will be doing these workouts every week as well so you can be sure the workouts are worth your time!

Committed Teammates

A vibrant community that will keep you pushing to unlock your best if you so choose!

Delivered through TrainHeroic

This app allows meto give you your workout with exact sets, reps and rest. You will record your workouts on your end with full ability to edit!

Equipment

Required

Barbell + Rack + Bench + Dumbbells + Bands

Recommended

Pully system (but bands can always be used to modify!)

Sample Week

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

Sunday

Full body 1

Warm Up

For Completion

Box Squat

5 x 12

90/90 hip mobility

3 x 3

Barbell bent over row

3 x 10

Single Leg Elevated Hip Thrust

3 x 10

Split Stance Banded Press

3 x 10

Banded Goodmorning

3 x 10

Banded Cool Down Stretch

For Completion

Pigeon Pose

Monday

Conditioning and Core 1

Warm Up

For Completion

Moderate Aerobic Activity

1 x 20:00

Pallof Press

3 x 10

Banded Reverse Crunch

3 x 10

banded wood chop

3 x 10

Tuesday

Full body 2

Warm Up

For Completion

Barbell Bench Press

10, 12, 12, 12, 12

Banded external rotation

3 x 10

Landmine Press

3 x 10

Dumbbell Reverse Lunge

3 x 10

Seated Lat Pulldowns

3 x 10

Banded Runner

3 x 10

Diaphragmatic Breathing

1 x 60

Wednesday

Conditioning and Core 2

Warm Up

For Completion

Moderate Aerobic Activity

1 x 20:00

Bear Plank

1 x 30

Side Plank

1 x 30

90 Degree ISO Leg Hold

1 x 30

Thursday

Full body 3

Warm Up

For Completion

Barbell Deadlift

10, 12, 12, 12, 12

Copenhagen

3 x 20

Decline Dumbbell Bench Press

3 x 10

B-stance RDL

3 x 10

Straight Arm Pulldowns

3 x 10

Standing Balanced Abduction

3 x 10

Banded Cool Down Stretch

For Completion

Pigeon Pose

Friday

Rest

For Completion

Saturday

Rest

For Completion

Coach

More from Empowered Strength & Conditioning

Kamryn Coleman

BS Exercise Science and Retired D1 Athlete. Movement is medicine!

Join Your Virtual Gym

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

Empowered Strength

Empowered Strength

Empowered Strength

Customer Reviews

Overall Rating

Empowered Strength

Start My 7-Day Free Trial