GET STRONG
Get strong
Powerlifting, Strength & ConditioningAt 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
Prep
A
Movement prep LOWER 1
2-3 rounds Adductor hinge x8 each side Bridge walkouts x30 sec Side lying hip raise hold x20-30 sec Front foot elevated split squat iso hold (get to the bottom of a split squat without knee touching floor) x40 sec
B
Squat
4 x 6
C
Wall prop RDL
3 x 8
D
High step up
3 x 8
E1
Leg extension
3 x 15
E2
Bent knee dragonfly
3 x MAX
Prep
A
Movement Prep UPPER 1
2 sets Prone thoracic extention lift offs x10 Leaning lateral raise (super light) slooooow tempo x10 each side Half kneeling wall thoracic rotation x10 each side Banded floor press x10. Sloooow tempo
B
Bench
2, 5, 5, 5, 5
C
Tall kneeling landmine press
3 x 12
D
Pull up
3 x MAX
E
Head supported row
3 x 12
F
Lateral raise dropset
3 x 6
G1
Face pulls
3 x 20
G2
Pushup
3 x MAX
Prep
A
Movement Prep LOWER 2
2 rounds Hip 90/90 get down x8-10 each side Extra range side lying hip abd (without weight or band) x20-30 each side Hollow body hold x30 sec Adductor side plank x20-30 sec each side
B
Deadlift
3 x 6
C
Barbell step up
3 x 8
D
Hack squat, belt squat, or Hatfield squat
3 x 12
E
Accentuated eccentric hamstring curl
3 x 8
Core circuit
F
3 rounds total! :) 20 shoulder taps total (10/side) 20 knee tucks 30 sec hollow body hold 30 sec plank
Prep
A
Movement Prep UPPER 2
2 rounds Cable ER walkout x30 sec each side KB bottoms up horizontal adduction/abduction x8 each side rpe 6 Turkish sit up x6 each side rpe 6 DB supported shoulder ER x8-10 each side Band pull apart x30
B
Bench
4 x 4
C
Feet up bench
2 x 5
D
High incline shoulder press
3 x 12
E
Landmine bent over row or t bar row
3 x 10
F1
Triceps pushdown
3 x 12
F2
Incline bench biceps curl
3 x 20
G
Copenhagen long lever active reps, weighted
3 x MAX
Prep
A
Movement Prep LOWER 3
2 rounds Reverse nordic x10 Foam roller bridge iso hold x30 sec Med ball hip airplane x10 each side Posterior capsule stretch x30 sec each side
B
Barbell reverse lunge
3 x 8
C
Kickstand good morning
3 x 10
D
Wide grip row
3 x 15
E
Cossack squat or lateral lunge to clean
3 x 8
F
Back extension iso holds
3 x 8
Conditioning
G
KB swing emom
6 minute EMOM. Complete 10 deadstop reps every minute, on the minute for 6 minutes
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.
The secret to getting strong and living a healthy life is just ONE click away!
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GET STRONG
GET STRONG
GET STRONG
