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
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
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!
Start My 7-Day Free Trial
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+
