GET STRONG
Get strong
Functional FitnessAt GET STRONG, our programming focuses heavily on building your strength for the compound exercises: squat, bench, and deadlift. In addition to that, we include a mix of exercises that will help you increase your strength, muscle size, and endurance. Our goal is to help you become a well-balanced athlete.
Programming includes 5 sessions per week. 2 lower body, 2 upper body, and a full body. I include optional cardio and conditioning! If you have limited time and can only commit to three to four days, there is a resource available in the group that offers guidance on modifying the sessions to suit your schedule. Every four weeks, new programming will be made available through the Train Heroic app!
I have a full coaching option with a private facebook group for form checks and DPT support from a physical therapist for $33/month. If you'd like to join that, head over here to get started: https://www.haileybarragan.com/monthly-program
Conditioning
A
Squat movement prep 4
Complete 1-2 rounds! Adductor rock back x8/side Frog stretch w/ IR x8/side KB behind the back hip airplane x8 Supine table top iso x20-30 sec (really drive low back/mid back into the floor)
B
Squat
3 x 8
C
Barbell back extension
3 x 8
D
Walking lunge
3 x 10
E1
Hip flexion on cable
3 x 8
E2
Feet elevated side plank
3 x 30
Conditioning
A
Bench movement prep 4
Complete 1-2 rounds total! Quadruped thoracic rotation x8/ side Thoracic extension x8 HK bottoms up horizontal abd/add x8/side use a db HK bottoms up single arm press x8/ side use a db Med ball chest slam x8 Deep tier push up pogo x8 If this is too hard, just do a push up iso hold at the bottom hovering chest about 2 in off the floor! can do the iso on a bench!
B
DB incline bench
3 x 8
C
Crossbody HK SA pulldown
3 x 8
D
Head supported row
3 x 6
E1
Seated lateral raise
3 x 10
E2
Chest supported Y raise
3 x 10
E3
Incline bench rear delt fly
3 x 10
Conditioning
F
Depth drops- progressed
3 ROUNDS Depth drop to vertical jump to broad jump x8 SL box jump x8/ side Side plank w/ rotation x10/ side
Conditioning
A
LOWER BODY MOVEMENT PREP 2
Med ball hinge x8 Long sitting hip flexor triangle x8/side Adductor side plank x15 sec/side Foam roller bridge iso hold x30 sec Copenhagen plank w/ internal rotation x8 Band assisted jumps x10
B
Barbell step up
3 x 6
C
Landmine single leg deadlift
3 x 8
D
Hip thrust
3 x 10
E
Side lying hip raise
3 x 12
F
Tuck dragon flag
3 x MAX
Conditioning
G
KB swing emom
6 minute EMOM. Complete 10 deadstop reps every minute, on the minute for 6 minutes
Conditioning
A
Bench movement prep 3
Complete 1-2 rounds total! Quadruped thoracic rotation x8/ side Lat stretch/contraction x8/ side Thoracic extension x8 HK bottoms up horizontal abd/add x8/side HK bottoms up single arm press x8/ side HK bottoms up bench x8/ side
B
Bench
3 x 8
C
Lat pulldown
3 x 8
D
Half kneeling landmine press
3 x 10
E
Inverted row
3 x MAX
F
Triceps burnout
3 x 10
G
Single arm snatch to step
3 x 6
Conditioning
A
Quad/hip movement prep
2 rounds Long sitting lift offs (goal is to keep the quad squeezed so the knee doesn't bend) x8-10/side Bear rock backs x8-10 Bear knee extension x8-10 Band assisted reverse nordics x8-10 Closed chain hip IR side plank w/ rotation x8-10/ side
B
Landmine curtsy lunge
3 x 8
C
Machine chest press
3 x 10
D
Reactive step down
3 x 8
E
3 second eccentric pull ups
3 x MAX
F
Seated adduction machine
3 x 20
Conditioning
G
10-8-6-4 Circuit
10-8-6-4 (10 calories and reps, 8 calories and reps, 6, 4) complete rounds with minimal rest Cals on Skier, rower, or assault bike Landmine rotational clean and press/side Bird dog/ side
Hailey Barragan
CPT, S&C, PPSC Hailey is a certified strength and conditioning coach who has coached thousands of people online and in person. She is a mom who was once 55 lbs overweight and changed her entire life through strength training. Hailey competes in powerlifting but also brings in more fun into the programming through different accessory variations.
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