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 private facebook groups 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!
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 6
Complete 1-2 rounds Adductor rock back x8/side Adductor side plank x10-15 sec/ side (can do bent top knee if needed!) Band assisted reverse nordic x8-10 Bridge walkouts x20 sec Hollow body hold x20 sec
B
Squat
4, 6, 6
C
Wall/bench prop RDL
3 x 6
D
Triple pump hip thrust
3 x 10
E
Leg extension
3 x 12
F
Eccentric Pallof rotations
3 x 4
Conditioning
A
Bench movement prep 4
Complete 1-2 rounds total! Quadruped thoracic rotation x8/ side Thoracic extension x8 HK bottoms up horizontal abd/add x8/side use a db HK bottoms up single arm press x8/ side use a db Med ball chest slam x8 Deep tier push up pogo x8
B
Bench
4, 6, 6
C
8 Minute chin up EMOM
8 x 3
D
Chest supported row
3 x 10
E
Cable lateral raise
3 x 8
F
Cable biceps curl
3 x 12
G
Triceps pushdown
3 x 12
Conditioning
H
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 Extra range side lying hip abd (without weight or band) x20-30 each side Med ball hip airplane x8-10/side In and out pogos x30 sec
B
Deadlift
3 x 6
C
Bulgarian split squat
10, 8, 6
D
Glute med kickback
3 x 10
E
Hamstring curl
3 x 10
F
Copenhagen cross connect crunch
3 x 8
Conditioning
A
Bench movement prep 5
Quadruped t spine rotation x8/side Cable ER iso walkout x30 sec/ side Cable ER neutral walkout x30 sec/ side Band floor press x8-10
B
3-1-0 tempo bench
3 x 6
C
Barbell OHP
3 x 8
D
Gironda row
3 x 8
E
Pushup
3 x MAX
F1
Face pulls
3 x 15
F2
Half kneeling KB windmill
3 x 8
Conditioning
G
Athletic conditioning circuit
3 rounds... 40 sec of work, 20 sec rest in between movements! KB swing OR DB snatch Lateral sled drag OR lateral shuffle Bear crawl forward + backward (10 steps forward, 10 back) DB thrusters Assault bike OR pogo hops Rest 60 sec between rounds!
Conditioning
A
Cardio of choice
20-30 minutes of cardio of choice. You should be able to hold a conversation throughout. I like the stationary bike or treadmill!
Prep
B
Hip mobility
Hip Mobility:- set a timer for 10-15 min and complete as many rounds: Hip 90/90 rocks x8/ side Half kneeling rig hip cars x8/side Adductor rock back w/ foot rotation x8/ side Hip flexor stretch x20 sec/ side KB hip shift x8/ side Kneeling side plank + hip abduction iso hold x20 sec/ side
Conditioning
C
Plyo+ core circuit
Complete as many rounds as possible for 10 min 1. Bulgarian split squat high knee jump 8/ side 2. Offset carry 20 steps/ side 3. Plyo push ups 10 reps
D
Jefferson curl
3 x 8
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!
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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+
