Motion Mastery

Katie Henderson

Strength & Conditioning, Mobility, Functional Training, Weightlifting

Coach

Katie Henderson

You’ve been to the gym before. You know some of the machines, you’ve done a few programs, maybe even stayed consistent for a while. But somewhere along the way, life, stress, energy dips, or lack of clear direction made your training stall. Now you're ready to start again, but this time with support, clarity, and a plan that actually fits your life!

MOTION MASTERY was built for you.

This is a structured strength and mobility program designed for people who are NOT brand new to lifting, but looking for guidance, accountability, and coaching that helps you lift with confidence to get stronger and build lean muscle.

And whilst strength is super important, moving WELL is what carries you for the rest of your life! That’s why inside MOTION. MASTERY, you’ll also improve your mobility, flexibility, and joint control so you feel looser, more capable, and more stable both in and out of the gym.

Whether you're a woman juggling work, study, or kids…or a guy returning after time off and looking for support to improve technique and speed up results… you’re welcome here!

What's included:

Hybrid of at-home and gym-based training

3 x FULL BODY GYM BASED DAYS with optional cardio

2x ACCESSORY DAYS (1 upper, 1 lower) for when you want a little more volume

2 x FULL BODY AT HOME 20-30 minute strength and mobility workouts (body weight or minimal equipment)

1 x TABATA workout (for home or gym)

1 x FULL BODY MOBILITY DAY (for home or gym)

1 x BODY CARE DAY ("body care" practices including stretching, meditation, breath work, lymphatic stimulation, fascia release and nutrition suggestions)

Modifications and options for any pain, niggle, movement challenge or energy requirement

Expansive exercise library with all level modifications & cues

Weekly technique review with coach

Coach support & feedback in group chat

PLUS Bonuses:

Access to evidence-informed nutritional education, support & resources designed by a clinical nutritionist & naturopath

Supportive community and coach to keep you motivated and accountable via the team chat

Please note: Price in USD

$49 / mo

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6-Week Training Blocks with Options

Each training block is 6 weeks in length, and will step you through movements designed to strengthen the body in all directions, help you move better, and build lean muscle mass. 3-day full body strength days with optional cardio, 2 additional accessory days (1 upper, 1 lower), 2 full body strength/mobility home workouts, 1 full body Tabata workout, 1 full body mobility day, 1 body care day.

Access to an experienced coach

With this subscription, you'll have access to a qualified PT (Katie Henderson with 15 years experience) in the team chat. Katie is also a qualified Clinical Nutritionist & Naturopath specialising in fat loss, energy, muscle building, chronic pain and tissue repair. She provides feedback, support, technique review and exclusive resources in the team chat. PLUS monthly Q+A with the team!

Technique Review & Resources

You will have the opportunity for weekly technique reviews with Katie in the chat, and access to exclusive content to deepen your understanding of the movements.

An AWESOME community!

Community is an important part of succeeding in any pursuit, including training! You will get to interact with others working to extend their strength training repertoire, and share in each other's success.

Master the Missing Piece: Nutrition!

As a qualified clinical nutritionist and naturopath, Katie provides more than just general food tips—she offers evidence-informed guidance to help you fuel your body for lasting results. Katie shares resources and strategies designed to support energy, flexibility, muscle building, and recovery. PLUS access monthly group Q+As to ask any questions you like about how to fast track results!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 5 days per week

Strength, mobility, core training and optional conditioning that’s accessible and challenging for athletes at an intermediate level.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Experienced coaches to offer adjustments, modifications, and feedback on exercises to help you progress through your program.

Committed Teammates

A supportive community that will keep you pushing to unlock the next version of yourself!

Delivered through TrainHeroic

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

Equipment

Required

Barbell / Dumbbells / Kettlebells / Bench / Squat Rack / Bands

Recommended

Fitball / Suspension straps / Cables / Medicine Ball

Sample Week

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

Sunday

MM Foot Care 2 BLOCK 9

Toe slaps

2 x 1:00

Ankle Flicks

2 x 10

Toe Articulations

2 x 1:00

Banded Greater Toe Extension

2 x 10

Single Leg Dead Bug (Arms at Side + Leg Supported)

2 x 10

Monday

2. MM Block 9 Gym Optional Lower Body Accessories

1.5 rep Barbell Hip Thrusts

3 x 12

B Stance Landmine Single Leg Romanian Deadlift

3 x 10

Leg Extension Machine (Quads)

3 x 15

Hamstring Curl Machine (Seated)

3 x 15

Plank Swivel with Modification

3 x 12

Monday

1. MM Block 9 Gym Full Body A

Prone Dowel Press

2 x 8

Low Bear Down Dog

2 x 8

Barbell Bench Press

6, 4, 8

B Stance Goblet Squat

3 x 8

Two Point Row with Hand On Wall

3 x 12

Static Feet Lateral Lunge to Box

3 x 12

Wall Dead Bug with Heel Taps

3 x 20

Tuesday

1. MM Block 9 HOME Full Body A

Half Kneeling Band Thoracic Rotation with Adduction Cue

3 x 8

Lunge Hip Airplane with Heel On Wall

3 x 5

Body Weight Lateral Lunge to Knee Drive

3 x 8

Reverse Crunch to Bridge Pullover

3 x 10

Long Seated Band Chop (Low to High)

3 x 8

Long Seated Band Single Arm Chest Press with Rotation (Low to High) with Modification

3 x 8

Supine Hook Lying with Elevated Legs

3 x 3

Wednesday

2. MM Block 9 Optional Mobility Day

Child's Pose with Thoracic Rotation

3 x 8

Half Kneeling Wall Reach with March (Bilateral Upper Limb Support)

3 x 8

Side Lying Book Opener

3 x 10

Quadruped Straight Leg Hip Extension to Abduction

3 x 10

Half Kneeling Single Arm Band Face Pull (across body)

3 x 10

Tail Wags

3 x 10

Wednesday

1. MM Block 9 Gym Full Body B

Banded Hip Flexor March

3 x 10

Supine Bilateral Overhead Reach

3 x 10

Barbell Zercher Squat

6, 4, 8

Squat Pull Up

3 x 6

Ipsilateral Dumbbell Step Down - Hand Supported (Beginner)

3 x 10

Chaos Push Ups

3 x 8

Nordic Diagonal Core KB

3 x 8

Thursday

1. MM Block 9 HOME Full Body B

Body weight Jefferson Curl with Wall Cue

2 x 3

Seated Banded Hip Flexor Drives

2 x 8

Eccentric Push Up (press up knees)

3 x 6

Banded "Seatbelt" Hip Thrust

3 x 12

Band Overhead Tricep Extension (Seated)

3 x 15

Single Leg Jack Knives

3 x 10

Body Weight Tippy Toe Walking Lunges

3 x 20

Friday

2. MM Block X Gym Optional Upper Body Accessories

Shin Box Single Arm Cable Pull Down

3 x 10

Standing Seesaw Press (alternating overhead press)

3 x 16

Seated Dumbbell Rear Delt Fly

3 x 15

Long Seated OH DB Tricep Extension

3 x 15

Standing Cable Bicep Curl (Straight Bar)

3 x 15

Friday

1. MM Block X Gym Full Body C

Ball Hold Retro Hinge Walk

2 x 16

Frog to Pigeon

2 x 8

Barbell Conventional Deadlift

6, 4, 8

Dumbbell Bench Press (legs in air, knees extended)

3 x 10

Dumbbell Walking Lunges

3 x 8

Half Kneeling Single Arm OHP with Contralateral FFE

3 x 8

Friday

3. MM Block 9 Optional Cardio B

Cardio implement of choice

1 x 30:00

Saturday

MM Block 9 Optional TABATA

Dumbbell Offset Squat

8 x 0:20

Lateral Medicine Ball Slams

8 x 0:20

Dumbbell Push Press with Slow Eccentric

8 x 0:20

Body Weight Bulgarian Split Squat

8 x 0:20

Jordan "T" Plank with Single Arm

8 x 0:20

Assault Bike V1

8 x 0:20

Coach

More from Katie Henderson

Katie Henderson

15 years coaching beginners and intermediates as a qualified personal trainer, Bachelor of Health Science in Nutrition & Dietetic Medicine and Naturopathy, INBA Body Building Competitions 2015 & 2016, qualified hypnotherapist & personal experience in spinal rehabilitation and regenerating from chronic illness.

Get results in ways you never imagined.

Challenge yourself... with FUN programs to help you move well & feel great!

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FAQs

Why this subscription?

Over years of training real people, Katie believes that the program that is done, is the program that works. She has designed this program to suit the ever changing needs of real life people with enough structure to deliver results, and enough flexibility to stay consistent.

Who should join today?

This program is for every day people at beginner or intermediate levels who are looking for professional support, structure and a program that boosts energy and builds muscle efficiently. Perfect for busy people, parents, people returning to exercise and looking to build back up again.

How much communication will I get with the coach?

Katie will be in the chat every day, and offer technique reviews weekly for anyone needing feedback. You can also expect a chat check-in on a Sunday to set the scene for the week ahead.

What if I miss a session or can't train that day?

If you miss a session or you can't train that day, you can shift the workouts to your preferred day. If there's a week you only get 1 session in, you can choose any day you like. If you miss a week due to illness or holidays, just get back into it when you're back in action.

What can I expect an average training day to look like?

Each day starts with a couple of prep exercises, followed by a full body strength program including compound and accessory lifts. Sessions should take between 30-60 minutes on average, depending on which workout you do. Optional conditioning & accessory work is available if you want more volume.

Do I have to use the chat?

You are not obligated to use the chat. However, asking for coach feedback on movements, and learning from other people's questions will give you the shortcuts to get better results, and help you feel more connected and motivated through the process.

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