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
Low back and hip focused warmup
Set a timer for 10-15 min and go through these movements as many rounds (take your time, though!) Segmented cat camel x10 Prone press up x10 Foam roller pelvic tilts x10 Foam roller hip airplane x8 Adductor rockback x8/side Wall sit calf raise x10
B
Squat
3 x 6
C
B stance RDL w/ rotation
3 x 8
D
Side lunge to clean
3 x 8
E1
Leg extension
3 x 10
E2
Bent knee dragonfly
3 x MAX
Conditioning
A
Bench movement prep 6
1-2 rounds Bench supported deadhang scap depression/retraction x20 sec Cable ER iso walkout x20 sec (can do this with a band if no cable) KB arm bar x5 Banded floor press x10
B
Bench
3, 6, 6, 6
C
Neutral grip pull down
3 x 12
D
Cable lateral raise
3 x 10
E
DB reactive row
3 x 8
F
Triceps burnout
3 x 10
Conditioning
G
Athletic conditioning circuit 2
2-3 rounds Single leg plate hops x20 sec/side (can do pogos if this is too hard) Split stance med ball slam x10/side Split stance kb swing x10/side Offset carry x30 sec/side
Conditioning
A
Lower prep + jumps
1-2 rounds Hip flexor march x10/side (if no mini band, search long sitting hip flexor lift off Sissy squat wall iso x20 sec Copenhagen plank w/IR x8/side Band resisted broad jump x6
B
Deadlift
3 x 5
C
Landmine curtsy lunge
3 x 10
D
Hamstring curl
3 x 10
E
Seated abduction
3 x 15
F
Copenhagen cross connect crunch
3 x MAX
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 5
C
Seated arnold press
3 x 10
D
Single arm half kneeling pulldown
3 x 10
E
Pushup
2 x 1:00
F
Half kneeling KB windmill
3 x 8
Conditioning
G
Assault bike intervals
15 seconds @ 85% speed/ effort, 30 seconds off for 8 rounds Can also do sprints or intervals on the rower or ski-erg!
A
Stationary bike
1 x 15:00
B
Hip thrust
3 x 8
C
Machine chest press
3 x 6
D
Extra range side lying hip abduction
3 x MAX
E
45 degree hyper side bend iso
3 x 20
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+
