Her Power Method: Training by Cora Miller in TrainHeroic

Her Power Method

Coach

Cora Miller

Features
7 sessions per week
Must use App app to view and log training
Team Training

$40 / mo

Get Her Power Method

STRENGTH & BONE DENSITY

Squat, hinge, press → all pillars are loaded with clear progressions to get stronger while keeping your joints-safe.

ATHLETICISM & POWER

Jumps, sprints, med ball throws → these are the first qualities to decline with age, so keeping them in protects function, agility, and youthfulness.

INTENTIONAL CONDITIONING

Incorporating both sprints and Zone 2 work → this optimizes fat loss and endurance without without another boring cardio session

CORE & STABILITY

Every week includes anti-rotation, rotational, and weighted core → critical for a toned tummy, low back health and long-term resilience.

Features

Access to your coaches

This is my personal training program and philosophy--I'm not only your coach but I am in it WITH you!

Programming 4 days per week

3X strength, conditioning, and core training that’s accessible and challenging. 1X conditioning day to complete the week

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

A coach who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community of like-minded women that will keep you pushing to unlock your potential

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer through an app.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Back Squat

4 x 6

Squat Jump

3 x 10

DB Lunges

3 x 10

Bulgarian Split Squat

3 x 10

Hip Thrust

3 x 12

Hanging Knee Raise

3 x 15

Circuit

OPTIONAL FINISHER -- if you choose to hit this peice, approach it with intensity and push the row pace. 5 rounds @ steady pace -- RPE 7-8 200m Row 10 Wall Balls

Monday

Week 1 Day 2 (Sprints)

Sprint

10 x 200

Stationary Bike

10 x 0:30

Paloff Press

3 x 12

Med Ball Sit Up

3 x 12

Leg Lowering

3 x 10

Tuesday

Active Recovery Day

Walk

1 x 45:00

Wednesday

Week 1 Day 4 (Hinge Focus)

Deadlift

4 x 6

Broad Jump

3 x 5

Glute-Ham Raise

3 x 10

Single Leg RDL

3 x 10

Med Ball Wall Throw

3 x 5

Circuit

Every Minute On The Minute (EMOM) for 12 total minutes Odd Minutes - :45 machine work (row, bike, ski, run, jump rope or burpee) Even Minutes - :45 of bent over rows (barbell or dumbbell) *use the remaining :15 of each minute to transition

Thursday

Week 1 Day 5 (Upper Focus)

Bench Press

4 x 8

Plyo Push-Up

4 x 6

Incline DB Bench Press

3 x 12

Chin-Up

DB Lateral Raise

3 x 12

Standing Cable Wood Choppers

3 x 10

Circuit

(optional) 8:00 AMRAP 5 push ups 10 KB swings* (25-35#) 15 goblet squats *ideally overhead but to eye level is okay as well Set the clock and move because it's only 8:00. Settle into an uncomfortable but sustainable pace here. We're shooting for 5+ rounds!

Friday

Active Recovery Day

Walk

1 x 45:00

Saturday

Week 2 Day 0

Rest

Coach

More from Her Power Method

Cora Miller

FAQs

Q: Who is this program for?

A: Her Power Method is designed for women who want to train like athletes, not just “work out.” Whether you’re a former competitor, a mom who wants to feel powerful again, or simply someone tired of chasing smaller — this program will help you build strength, conditioning, and confidence.

Q: Do I need to be experienced to join?

A: No! While the program is athletic in design, it’s scalable for all levels. Every session includes coaching notes, RPE guidance, and movement variations so you can start exactly where you are.

Q: How long are the workouts?

A: Each session is about 50-60 minutes. Conditioning finishers are optional — you can cut them if time is tight.

Q: What makes this program different from others?

A: This isn’t just random workouts. It’s a progressive 8-week program rooted in strength and conditioning principles, with variety to keep training fresh, and coaching notes to guide your mindset each day. It’s also my personal training philosophy — tested, refined, and proven to work in real life.

Q: How do I know if it’s working?

A: You’ll feel stronger, more athletic, and more confident — not just in the gym, but in everyday life. You’ll see changes in how you move, perform, and carry yourself. And sometimes most importantly, you will LOOK like the body and shape you've been dreaming of!

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Her Power Method