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 private facebook groups 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!
After signing up, make sure to check your email which will include your client handbook, frequently asked questions, and a link to our facebook group!
Conditioning
A
LOWER BODY MOVEMENT PREP 1
Hip 90/90 get down x8/ side Adductor rockback w/ rotation x8/side Med ball hip airplane x8/side Reverse nordic (can use band if needed!) x8 Weighted bracing x5 (brace against kb and hold while taking 3 breaths=1 rep) Broad jump x8
B
Squat
3 x 5
C
Braced single leg deadlift
3 x 8
D
KB swing
3 x 12
E
Walking lunge
2 x 10
F1
Feet elevated side plank
3 x 20
F2
Hard style plank
3 x 10
F3
Band resisted hollow hold
3 x 20
Conditioning
A
UPPER BODY MOVEMENT PREP 1
Quadruped thoracic rotation x8/side Serratus wall slide x8 Supine banded Y's x8 Prone swimmers x8 Bottoms up horizontal abd/add x8/side Scap push up x8/side
B
Bench
3 x 3
C
Lat pulldown
3 x 10
D
DB single arm rotational dead stop row
3 x 10
E
Seated lateral raise
3 x 12
F
Machine rear delt fly
3 x 10
G
Band assisted plyo push up
3 x MAX
Conditioning
H
Athletic conditioning circuit
3 rounds... 40 sec of work, 20 sec rest in between movements! KB front rack step up- alternating. Make this explosive Lateral sled drag OR lateral shuffle Bear crawl forward + backward (10 steps forward, 10 back) DB thrusters Assault bike OR pogo hops Rest 60 sec between rounds!
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
Deadlift
3 x 6
C
Landmine curtsy lunge
3 x 8
D
Seated abduction
3 x 12
E
Cossack squat
3 x 8
F1
Modified Dragonfly
3 x MAX
F2
Single arm inverted iso hold
3 x 20
F3
KB side bend
3 x 10
Conditioning
A
Thoracic and scap mobility
Set a timer for 10-15 min and complete as many rounds as possible Quadruped t spine rotation x10/ side Scap push up x8 T spine extension x8 Prone thoracic lift offs x8 DB lat pullover x8
B
Bench
3 x 5
C
HK landmine press w/ rotation
3 x 10
D
Inverted row
3 x MAX
E
DB curl w/ iso hold
3 x 8
F
End range skull crusher
3 x MAX
G
KB arm bar
3 x 5
Conditioning
H
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!)
Conditioning
A
Hip mobility
Hip Mobility:- set a timer for 10-15 min and complete as many rounds: Hip 90/90 rocks x8/ side Half kneeling rig hip cars x8/side Adductor rock back w/ foot rotation x8/ side Hip flexor stretch x20 sec/ side KB hip shift x8/ side Kneeling side plank + hip abduction iso hold x20 sec/ side
B
DB reverse lunge
3 x 10
C
Seated arnold press
3 x 10
D
3 second iso hold hip thrust
3 x 6
E
Chin up
3 x MAX
F
Cable crossover
3 x 12
G
Incline walk
1 x 20:00
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!
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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+
