Hot Seller

Form & Function

Meghan Sak-Ocbina

Women's Training, Functional Training, Strength & Conditioning
Coach
Meghan Sak-Ocbina

If you're looking for a program that will have you WANTING to be in the gym, feeling amazing in your skin, getting strong AND mobile, and confident in your technique and execution, look no further!

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6-Week Training Cycles
Each cycle will have 2 upper and 2 lower body sessions, with an optional 5th full body session. Get ready to set some goals, then crush them!
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Access to highly qualified coaches
With this subscription, you'll have access to a Doctor of Physical Therapy and Strength and Conditioning Coach (Coach Meghan!) in the team chat!
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Opportunities to LEARN!
You will have the opportunity for weekly form checks and other exclusive educational content to help you become more confident in the gym and your body!
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A Kick-A*s Community!
Social support is a HUGE component of success in any endeavor, including fitness! You will get to meet other like-minded lifters from across the globe, and share in one another's success.
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos and cues to guide your practice and make execution easy.
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Committed Teammates
A badass community that will keep you pushing to unlock your best self!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbells // Squat rack // Dumbbells // Kettlebells // Resistance bands // Medicine ball // Physioball
Recommended
TRX or Rings // Cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
TF&F Lower 1

Prep

A

LOWER PREP 20

2 rounds (no rest between): > Banded hip abduction x10 - Keep core engaged, hold onto something for balance if needed! Let foot come inside supporting leg, then reach straight out to side, keeping toes facing forward! >Banded hip abd/ext x 10 - Keep core engaged, hold onto something for balance if needed! Angle about 45 degrees from straight. >"runner" banded hip ext x 10 - Core on, drive stance foot through floor and use arms to help you coordinate the movement! Modify with hand support as with the other two banded moves. > Walking SLRDL w explosive concentric chop x 6 each side - Hinge into hip, nose over knee over toes, reaching small weight across hip. Drive floor down and chop up and across your body, owning that top position before repeating on opposite side. > Lateral banded bear crawl x 5 each way - Core on, band at your waist. Opposite limbs move together, hips stay low!

B

Barbell Front Squat

3 x 8

C1

Barbell Hip Thrustt

20, 15, 12

C2

BW pistol / modification side by side

3 x 3

D1

Heel Hover Drop BSS

3 x 8

D2

Stomp Step up - mini hop

3 x 6

D3

Diagonal bridge w cross connect / modification side by side

3 x 8

E

Pick your Cardio Implement!

1 x 20:00

Tuesday
TF&F Upper 1

Prep

A

UPPER PREP 20

2 rounds (no rest between): > Bent over Black Burners x 8 - Begin in a hinged position, core engaged. Using light weights or just your arms, drive elbows back until they are even with shoulders, then rotate forearms up until they are even with your neck. Press overhead, trying not to let hands drop or wrists cheat!! > TRX scapular retraction x 10 - Use a TRX or rings , step in according to your strength level. Keeping elbows straight, let scaps spread apart, then draw them down and together to pull yourself up. > Forearm serratus push up to SA plank x 5 each side - Core on, neck neutral! Allow scaps to come together, then press floor down and away. Own this position as you tap opposite hand to shoulder. Wider feet is easier, narrower more challenging!

B1

Pause Chin Up

3 x 5

B2

Half kneeling Arnold Press

3 x 8

C1

DB Bench Press (w positioning)

3 x 12

C2

Banded Lateral Raise (Superband)

3 x 12

C3

Top Range "pull apart" lateral raise

3 x 8

D1

Bent over Cable fly

3 x 12

D2

Gorilla Row (Opposite arm behind back)

3 x 8

Wednesday
Rest or Active Recovery!
Thursday
TF&F LOWER 2

Prep

A

LOWER PREP 21

2 rounds: > Down dog toe touch w feet on wall x 8 each side - Begin on hands and knees with feet against a wall. Keeping chest proud (no crunching!), push yourself backwards and hinge at the hips. Try to keep hips square as you reach opposite hand to foot. > Plank bird dog x 8 each side - Begin in a plank, forearms pressing through floor. Reach opposite arm and leg out long, maintaining stability in the trunk. Feet wider is easier, narrow is hard! I like about hip width for myself! > Medball Hinge to OH step to box x 5 each side - Using a light medicine ball or plate, hinge at the hips, then explode up and forward onto the box. Own the top position, hands pressed overhead and ribs down, before repeating!

B1

Barbell Romanian Deadlift

12, 10, 8

B2

High Plank with knee drive into hip extension

3 x 8

C1

SL hip thrust

3 x 15

C2

Zercher SL STS

3 x 6

D1

KB Front Rack Walking lunge

3 x 10

D2

Hovering Hip Abduction (machine)

3 x 20

E

Pick your Cardio Implement!

1 x 20:00

Friday
TF&F UPPER 2

UPPER PREP 21

A

2 rounds: > Prone Hitchhikers x 15 each side - Lie on your stomach with a small plate or just your thumb facing the ceiling, shoulder and elbow at 90 degrees. Keep elbow on the floor and 90 degrees as you lift hand toward the ceiling > Low bear down-dog x 10 - Start on forearms, knees, and toes. Press yourself back with forearms, simultaneously lifting hips with abs, ribs down. > Scap pull up x 8 - Think about shortening from ribcage to pelvis as you "suck" shoulder blades down. Hold 2 sec and repeat!

B1

incline DB bench

3 x 12

B2

Prone EZ Bar Facepull

3 x 12

C1

Pull ups

3 x MAX

C2

Bodyweight Dip

3 x MAX

D1

Half kneeling cross body pulldown

3 x 10

D2

Half kneeling KB lateral raise

3 x 10

Saturday
TF&F FULL BODY 

Prep

A

FULL BODY PREP 20

2 rounds: > Shin box Getup x 5 each side - Begin in a 90/90 hip position, then bring feet in just a little bit. Trying to keep torso as vertical as possible, stand up to knees, then rotate over front leg and stand up. Control the descent! > Zombie Situp w rotation x 8 - Legs straight with an object squeezed between knees, or feet anchored if needed. Try to keep legs flat on floor as you roll up, then rotate to either side with torso tall. Control the descent, spinal segment by spinal segment.

B1

High Rep BB Hip Thrust

3 x 20

B2

KB rack carry with close-the-gate

3 x 10

C1

Deficit Push Ups

3 x 20

C2

Half kneeling lateral ball slam (hinge)

3 x 10

D1

Barbell Pendlay Row

3 x 10

D2

Barbell Stiff leg Deadlift

3 x 10

D3

Wall sit with Plate OH raise

3 x 20

Coach
coach-avatar Meghan Sak-Ocbina

Doctor of Physical Therapy, Certified Athletic Trainer, Certified Strength and Conditioning Specialist, Precision Sports Nutrition Coach, and former NPC Bikini competitor

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Join the Team!

My commitment to you is to give you everything you need so that you feel comfortable in your own skin!

Get Form & Function
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FAQs
Why THIS subscription?
Coach Meghan has a unique background of rehabilitation, performance, and physique development that is reflected in her programming. You will be engaged, challenged, and set up for success.
Who is this for?
This program is fairly advanced, so some experience in the gym is recommended. If you want to look AND feel your best, this program is right for you!
What if I miss a day?
If you miss a day, you can move workouts using the three dots at the top righthand corner! If there's a week you can only get 2-3 sessions in, choose an upper and a lower day with the full body day. If you miss a week due to illness, vacation, etc, just hop back in when you can get back to it!
What can I expect in an average training day?
Each day will begin with intentional prep work, followed by compound and isolation movements focusing on that day's goal. Some phases will be more hypertrophy based, others strength, and others power and athleticism! Sessions should take between 60-75 minutes, on average.
How much communication will I get with the coach?
Coach Meghan will be in the chat daily, and weekly will select athletes who would like a form check. You can also expect her to pop on and set the tone for the week of training!
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