GET STRONG+
Get strong
Functional Fitness, Powerlifting, Bodybuilding, Personal Training, Strength & ConditioningAt GET STRONG, our programming focuses heavily on building your strength for the compound lifts: squat, bench, and deadlift WHILE also keeping your body healthy. In addition to that, we include a mix of exercises that will help you increase your strength, muscle size, endurance, and stability. Our goal is to help you become a well-rounded athlete!
Programming includes a 3 day, 4 day, and 5 day split! Cardio, conditioning, and mobility is included!
This program includes access to our group chat for form checks and coaching from your coaches Hailey and Sebastian PLUS access to a community of like minded members running the same program as you!
Conditioning
A
Lower body movement prep 3
1 round Med ball hinge (or db) x10 FFESS iso w/ IR x30 sec hold Side lying hip IR w/ yoga block OR foam roller x8 Hollow body hold x20 sec Pogos to split squat catch x30 sec (aim for height) Seated box jump x5-6
B
Squat
3 x 6
C
Braced single leg deadlift
3 x 8
D
Single leg hip thrust dropset
3 x 10
E
Leg extension
3 x 8
F
Reverse Copenhagen
3 x 8
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
B
Bench
5, 8, 8, 8
C
Lat pulldown
3 x 10
D
Incline DB lateral raise
3 x 8
E
Pushup
3 x MAX
F
Single arm tate press
3 x 10
G
Turkish sit up
3 x 8
Conditioning
H
Depth drop + Jumps+ Core
3 ROUNDS Depth drop to vertical jump x10 Lateral box jump w/ rotation x5/ side Plank x20-30 sec (can do weighted)
Conditioning
A
Lower body movement prep 2
Lower body movement prep 2 Side lying hip raise x10/side Kickstand lateral tap x30 sec (can hold weight in goblet position) Adductor walkout x20 sec/side Pogos to squat drop x8 Banded broad jump x6-8
B
Deadlift
1, 4, 4
C
Cable step up
3 x 8
D
Glute med kickback
3 x 10
E
Hamstring curl
3 x 8
F
Banded deadbug
3 x 8
Conditioning
A
Bench movement prep 5
Quadruped t spine rotation x8/side Cable ER iso walkout x30 sec/ side Cable ER neutral walkout x30 sec/ side Band floor press x8-10
B
Incline barbell bench press
3 x 8
C
Barbell push press
3 x 8
D
Single arm DB row
3 x 8
E
Incline bench biceps curl
3 x 8
F1
Cable crossover
3 x 10
F2
Face pulls
3 x 10
Conditioning
G
Choose one cardio or conditioning
Here are 3 different options. Please choose one! Option 1: Set timer for 10 min. Complete as many rounds as possible Rear foot elevated pogo hops x20/ side Split stance rotational med ball slam x10/ side Renegade row x8/ side Option 2: Assault bike, rower, ski-erg, or treadmill sprints: 15 seconds @ 85% speed/ effort, 30 seconds off for 8 rounds Option 3: Bike or walk (can be outside or on treadmill. Can also do incline) for 20-30 minutes. You should be able to hold a conversation throughout! (you can do this daily- I highly incourage more walking throughout your day!)
A
Stationary bike
1 x 15:00
B
Triple pump hip thrust
3 x 10
C
KB front rack step up
3 x 6
D
Hamstring banded tantrums
3 x 10 @ MAX
Conditioning
E
Optional conditioning, depth drops/rotational jumps, LISS
Choose one: OPTION 1: 3 ROUNDS Sled push (back and forth on turf) Front rack farmers carries (back and forth on turf) Dynamic plank x4-6/ side OPTION 2: 3 ROUNDS Depth drop to vertical jump x10 Lateral box jump w/ rotation x5/ side Plank x20-30 sec (can do weighted) OPTION 3: Stair master, incline walk, or stationary bike for 20 min. Keep pace where you are working but can hold a conversation!
Hailey Barragan
Hailey is a strength and conditioning coach, PPSC, and CPT and mom who has helped over 500 women get stronger, build confidence, and train pain-free. A competitive powerlifter and athlete herself, she blends proven methods with smart programming to help women lift heavy, move well, and feel strong AF inside and outside of the gym.
Sebastian Padilla
Sebastian is a strength and conditioning coach with 7+ years of experience, having trained over 200 athletes from beginners to national-level competitors. A powerlifter for 10 years and former CA junior USAPL deadlift record holder, he combines personal experience with proven methods to help athletes build strength, confidence, and long-term performance.
The secret to getting strong and feeling more confident in yourself is just ONE click away!
Get GET STRONG+
Kelsey Ryan
Client testimonial
Verified Athlete"This program has made me the strongest I've ever been. Programming is thoughtful, sound and collaborative, and she has an uncanny ability to deliver form cues that really make a difference. She's helped me rebuild my squat and RDL from the ground up and I am SO much more confident in my other lifts."
Jodi Rozycki
Client testimonial
Verified Athlete"Hailey’s “GET STRONG” group program gave me the confidence to really lift heavy in the gym. She explains our monthly strength blocks in depth and provides positive feedback on form while answering questions on modifications for exercises. My physique has changed dramatically and I'm strong af!"
When you join a team you’re getting more than programming, you’re joining an online community.
GET STRONG+
GET STRONG+
GET STRONG+
