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!
Conditioning
A
Squat movement prep
Hip 90/90 get downs x8/ side Adductor rockback w/ foot rotation x8/ side RFESS hip IR biased x8/ side Hollow body hold x30 sec
B
Squat
3 x 6
C
Landmine split squat w/ IR
3 x 8
D
Landmine single leg deadlift
3 x 10
E1
Back extension iso holds
3 x 10
E2
Copenhagen plank w/ internal rotation
3 x 8
Conditioning
A
Bench movement prep
2 sets Prone thoracic extention lift offs x10 Leaning lateral raise (super light) slooooow tempo x10 each side Half kneeling wall thoracic rotation x10 each side Banded floor press x10. Sloooow tempo
B
3 count pause bench
1, 4, 4, 4, 4
C
Single arm rotational z press
3 x 8
D
Wide grip row
3 x 8
E1
Single arm half kneeling pulldown
3 x 10
E2
Cable crossover
3 x 10
Conditioning
F
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
Deadlift movement prep
2 rounds Adductor hinge x8/ side Couch stretch x20 sec/ side Segmented cat camel x8 Extra range side lying hip abd (without weight or band) x20-30 each side Adductor side plank x20-30 sec each side
B
Deadlift
3 x 4
C
Leg press, hack squat, or secondary squat of choice
3 x 11
D
Cossack squat
3 x 8
E1
Standing cable abduction
3 x 15
E2
Half kneeling KB windmill
3 x 6
Conditioning
A
Movement Prep UPPER 2
2 rounds Cable ER walkout x30 sec each side KB bottoms up horizontal adduction/abduction x8 each side rpe 6 Turkish sit up x6 each side rpe 6 DB supported shoulder ER x8-10 each side
B
Barbell OHP
1, 4, 4, 4
C
Bench
3 x 6
D
8 Minute chin up EMOM
8 x 5
E1
Cable lateral raise
3 x 10
E2
Band pull apart
3 x 30
F
Rolling db triceps extension
3 x 10
Conditioning
A
Movement Prep LOWER 3
2 rounds Reverse nordic x10 Foam roller bridge iso hold x30 sec Med ball hip airplane x10 each side Posterior capsule stretch x30 sec each side
B
Front foot elevated split squat
3 x 8
C
Seated arnold press
3 x 8
D
RDL
3 x 8
E1
Chest supported row
3 x 10
E2
DB curl w/ iso hold
3 x 8
Conditioning
F
10 min conditioning AMRAP
10 min AMRAP Set a timer for 10 minutes and complete as many rounds as possible with minimal rest 10 KB swings 8 SL med ball slam/ side (if you can't balance well, do 10 med ball slams) Band assisted plyo push ups x10 Dynamic plank (no push up) x6-8 total
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Start My 7-Day Free TrialClient 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.