GET STRONG+
Get strong
Powerlifting, Strength & ConditioningAt GET STRONG, our programming focuses heavily on building your strength for the compound exercises: 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, and 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 and conditioning is included!
This program includes access to our private facebook groups for form checks and coaching from coach Hailey, and 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 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 AFTER, perform weighted bracing: Set a timer for 1-2 min. Place KB on diaphram and take a big brace/push against KB. While holding that brace, take 3 breaths without letting the KB drop! REST for 10 sec, then go again til you hit 1-2 min!
B
Squat
3 x 5
C
Braced tempo step down
3 x 8
D
Landmine single leg deadlift
3 x 8
E
Leg extension
1 x MAX
F
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
Bench
3 x 5
C
Seated arnold press
3 x 10
D
Head supported row
3 x 6
E1
Chest supported lateral raise
3 x 12
E2
Incline bench rear delt fly
3 x 12
E3
Band pull apart
3 x 30
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
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 After, perform weighted bracing: Set a timer for 3 min. Place KB on diaphram and take a big brace/push against KB. While holding that brace, take 3 breaths without letting the KB drop! REST for 10 sec, then go again til you hit 3 min!
B
Paused deadlift
3 x 5
C
Bulgarian split squat
10, 8, 5
D
Slow tempo hip thrust
3 x 8
E1
Landmine cossack squat
3 x 8
E2
Plank pass through
3 x 10
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, 6, 6, 6
C
3 second eccentric pull ups
3 x MAX
D
Single arm DB row
3 x 8
E
Triceps burnout
3 x 10
F
Cable single arm biceps curl
3 x 12
Conditioning
G
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!)
A
Walk 20 min
1 x 20:00
B
Triple pump hip thrust
3 x 10
C
Walking lunge
3 x 10
D
Seated abduction
3 x 30
E
Glute med kickback
3 x 10
Conditioning
F
Plyo circuit
Set a timer for 10 min and complete as many rounds as possible Rear foot elevated pogos x30 sec/ side Split squat chop x10/ side Plyo pushup x10 Front rack carry x30 sec
Hailey Barragan
CPT, S&C, PPSC Hailey is a certified strength and conditioning coach who has coached thousands of people online and in person. She is a mom who was once 55 lbs overweight and changed her entire life through strength training. Hailey competes in powerlifting but also brings in more fun into the programming through different accessory variations.
The secret to getting strong and feeling more confident in yourself is just ONE click away!
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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+
