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.

Features
feature-icon
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!
feature-icon
Programming 5 days per week
3 full body lift sessions per week and 2 cardio and core days per week!
feature-icon
Exercise Video Guidance
Detailed video demonstrations created by me and included with all exercises.
feature-icon
Detailed, expert instruction
I will be doing these workouts every week as well so you can be sure the workouts are worth your time!
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best if you so choose!
feature-icon
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 banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Full body 1

A

Warm Up

For Completion

B1

Box Squat

5 x 12

B2

90/90 hip mobility

3 x 3

C1

Barbell bent over row

3 x 10

C2

Single Leg Elevated Hip Thrust

3 x 10

D1

Split Stance Banded Press

3 x 10

D2

Banded Goodmorning

3 x 10

E1

Banded Cool Down Stretch

For Completion

E2

Pigeon Pose

Monday
Conditioning and Core 1

A

Warm Up

For Completion

B

Moderate Aerobic Activity

1 x 20:00

C1

Pallof Press

3 x 10

C2

Banded Reverse Crunch

3 x 10

C3

banded wood chop

3 x 10

Tuesday
Full body 2

A

Warm Up

For Completion

B1

Barbell Bench Press

10, 12, 12, 12, 12

B2

Banded external rotation

3 x 10

C1

Landmine Press

3 x 10

C2

Dumbbell Reverse Lunge

3 x 10

D1

Seated Lat Pulldowns

3 x 10

D2

Banded Runner

3 x 10

E

Diaphragmatic Breathing

1 x 60

Wednesday
Conditioning and Core 2

A

Warm Up

For Completion

B

Moderate Aerobic Activity

1 x 20:00

C1

Bear Plank

1 x 30

C2

Side Plank

1 x 30

C3

90 Degree ISO Leg Hold

1 x 30

Thursday
Full body 3

A

Warm Up

For Completion

B1

Barbell Deadlift

10, 12, 12, 12, 12

B2

Copenhagen

3 x 20

C1

Decline Dumbbell Bench Press

3 x 10

C2

B-stance RDL

3 x 10

D1

Straight Arm Pulldowns

3 x 10

D2

Standing Balanced Abduction

3 x 10

E1

Banded Cool Down Stretch

For Completion

E2

Pigeon Pose

Friday
Rest

A

Rest

For Completion

Saturday
Rest

A

Rest

For Completion

Coach
coach-avatar 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
screenshot1
Empowered Strength
screenshot2
Empowered Strength
screenshot3
Empowered Strength