At 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, AND access to Dr. Katie Dabrowski as a resource for all things physical therapy!
A
Lower body warmup
B
Squat
1 x 1
C
Squat
1 x 4
D
Squat -10%
2 x 4
E
B stance RDL w/ rotation
3 x 8
F
Slow tempo hip thrust
3 x 12
G
Leg extension
3 x 10
H
Stability ball around the world
3 x 6
A
Upper body warmup
B
Bench
1 x 1
C
Bench
1 x 4
D
Bench -10%
2 x 4
E
Eccentric chin ups
3 x MAX
F
Single arm half kneeling pulldown
3 x 10
G1
Bird dog row
3 x 8
G2
Rear delt fly
3 x 12
A
Lower body warmup
B
Deadlift
1 x 1
C
Deadlift
1 x 4
D
Deadlift -10%
2 x 4
E
Deficit bulgarian split squat
3 x 6
F
Leg press
3 x 10
G1
Weighted side plank
3 x 0:30
G2
Hip flexion on cable
3 x 10
A
Upper body warmup
B
Bench
4 x 4
C
High incline shoulder press
3 x 8
D
Neutral grip pull down
3 x 10
E
Half kneeling single arm row (bench supported)
3 x 8
F
Lateral raise dropset
3 x 6
G1
Skull crushers
3 x 10
G2
Biceps curl
3 x 10
A
Lower body warmup
B
3-0-0 Tempo squat
3 x 5
C
Bench
3 x 3
D
Lateral step up
3 x 8
E1
Staggered stance landmine press or kb z press
3 x 10
E2
Pushup
3 x MAX
F
Half kneeling cable rotation
3 x 10
A
Lower body warmup
B
3-0-0 Tempo squat
3 x 5
C
Bench
3 x 3
D
Lateral step up
3 x 8
E1
Landmine rotational clean + press
3 x 10
E2
Pushup
3 x MAX
F
Alternating KB swing ladder
3 x 8
G
Half kneeling cable rotation
3 x 10
The secret to getting strong and living a healthy life is just ONE click away!
Get GET STRONG+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.