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!
You will recieve access to our private facebook group for daily form checks, coaching, a community of like minded members.
5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Squat movement prep 2
Complete 1-2 rounds! Hip 90/90 rocks x8/ side Adductor side plank x10 sec/ side Side lying hip raise x10/ side Long sitting hip flexor lift off x8/ side Front foot elevated split squat iso hold x20 sec/ side NO WEIGHT
B
Squat
5, 3, 3, 3
C
Landmine single leg deadlift
3 x 8
D
3 second iso hold hip thrust
3 x 8
E1
Cossack squat
3 x 8
E2
Ab rollout
3 x MAX
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
1, 4, 4, 4, 4
C1
Single arm DB row
3 x 8
C2
Seated single arm shoulder press
3 x 10
D1
Wide grip row
3 x 10
D2
Single arm pushdown
3 x 10
Conditioning
E
16-12-8-4 circuit
16-12-8-4 (16 calories and reps, 12 calories and reps, 8, 4) complete rounds with minimal rest Calories on rower DB hang clean Hands off push ups
Conditioning
A
Deadlift movement prep 2
Complete 1-2 rounds total Adductor rock back x10/ side Bridge walkout x20 steps Med ball hip airplane x8/ side Banded reverse nordic x8 Hollow body hold x20 sec
B
Deadlift
5, 3, 3
C
3 count pause bench
3 x 5
D
Deficit bulgarian split squat
8, 6, 4
E1
Hamstring curl
3 x 15
E2
Copenhagen long lever active reps, weighted
3 x MAX
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
Barbell push press
3 x 5
C
Bench
1, 8, 8, 8
D
Alternating gorilla row
3 x 8
E1
Incline DB lateral raise
3 x 10
E2
Seated bent over rear delt fly
3 x 10
F
Dynamic plank push up to pull through
3 x MAX
Conditioning
A
Movement Prep FULL 3
2 rounds Adductor side plank x20 sec each side Med ball hip airplane x8 each side Foam roller bridge iso hold x30 sec Leaning lateral raise (super light) slooooow tempo x10 each side Half kneeling wall thoracic rotation x10 each side
B
Leg press, hack squat, or secondary squat of choice
3 x 10
C
Single arm pulldown
3 x 10
D
Single leg extension
3 x 10
E
GHD iso hold + alt row
3 x 10
F
Alternating KB swing ladder
3 x 8
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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."
Client testimonial
Verified Athlete"I have gained so much strength and confidence since starting in March. I love how straightforward the workouts are and it’s so exciting and motivating to see what I will be able to do each week. Hailey always has the best tips to help with form, even the little tweaks make such a difference!"
When you join a team you’re getting more than programming, you’re joining an online community.
GET STRONG+
GET STRONG+
GET STRONG+
