At 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
Hip 90/90 get downs x8/ side Adductor rockback w/ foot rotation x8/ side RFESS hip IR biased x8/ side Hollow body hold x30 sec
B
Squat
3 x 5
C
Landmine split squat w/ IR
3 x 8
D
Landmine single leg deadlift
3 x 8
E1
Glute/ham focused back extension
3 x 10
E2
Copenhagen cross connect crunch
3 x 8
Conditioning
A
Bench movement prep
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
3 count pause bench
1, 5, 5, 5, 5
C
Barbell OHP
3, 5, 5, 5
D
Wide grip row
3 x 8
E1
Single arm half kneeling pulldown
3 x 10
E2
Pushup
3 x MAX
Conditioning
F
Upper body circuit 1
Set timer for 10 min. Complete as many rounds as possible w/ minimal rest Split stance rotational med ball slam x10/ side Recriprocal alternating Z press x8/ side Gorilla row x8/side
Conditioning
A
Deadlift movement prep
2 rounds Adductor hinge x8/ side Couch stretch x20 sec/ side Segmented cat camel x8 Extra range side lying hip abd (without weight or band) x20-30 each side Adductor side plank x20-30 sec each side
B
Paused deadlift
3 x 5
C
Leg press, hack squat, or secondary squat of choice
3 x 10
D
Cossack squat
3 x 8
E1
Standing cable abduction
3 x 30
E2
Split squat iso paloff press
3 x 10
Conditioning
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
B
DB floor press
3 x 12
C
DB incline bench
3 x 8
D
Lat pulldown
3 x 10
E
Half kneeling bench supported archer row
3 x 8
F
Lateral raise to partial reps
3 x 10
G
Triceps burnout
3 x 10
Conditioning
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
Front foot elevated split squat
3 x 8
C
Seated arnold press
3 x 10
D
RDL
3 x 8
E
Head supported row
3 x 10
Conditioning
F
10 min conditioning AMRAP
10 min AMRAP Set a timer for 10 minutes and complete as many rounds as possible with minimal rest 10 KB swings 10 Band assisted jumps 8 SL med ball slam/ side (if you can't balance well, do 10 med ball slams) Dynamic plank (no push up) x6-8 total
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!
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.