Strong and Mobile: Training by Brandon Senn in TrainHeroic

Strong and Mobile

Kabuki Strength

Powerlifting, Mobility, Strongman, Bodybuilding, Strength & Conditioning, General Fitness
Coach
Brandon Senn

Ever wonder what it would feel like to train at Kabuki Strength Lab?

Get exclusive access to Kabuki's coaches, methods, and foundational principles of movement.

We've only offered this type of access to our 1-on-1 coaching clients... until now!

Now, you can get instant access to Kabuki's training, our staff, and your new teammates.

Our Team, Strong and Mobile, was created to give you a clear path toward gaining strength that you've never been able to unleash in the past, but doing it in a way that's sustainable with a focus on movement proficiency AND strength.

Expect training sessions 4-5 days per week, loaded with movement prep and strength work designed to get you strong with long term health and development in mind.

Whether you are a seasoned lifter or a total beginner, the training can be modified based on your equipment, availability, and skill level with the help of our coaches.

Your first 7 days are absolutely FREE and your new Kabuki community and pro strength coaches are waiting to welcome you on the journey towards strength and movement mastery.

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Get Stronger and Move Better
Every Kabuki Strength program is built upon scientific principles of strength training and our clinically based movement system. Our Coaches have helped over 1000 athletes reach their goals and experience a higher quality of life through strength and mastery of movement.
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The Kabuki Strength Difference
Brought to you the coaches that coach legendary strength athletes like Chris Duffin and Rudy Kadlub. Becoming a member of our team is like having someone you can always rely on to provide you with complete support, hold you accountable, and push you harder than you knew you were capable of.
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In-House Coaches and Educators
Our coaching philosophy and approach to movement correction has been influenced from many arenas of athletic development and is ever evolving. At our core, the combined knowledge and experience of our Coaches is the foundation to how we build programs. We are also supported by our Advisory Board which includes educators like Kelly Starrett, Stu McGill, Victoria Felkar, Su Falsone, and many others.
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Build Muscle and Improve Mobility
It’s a myth that you will lose mobility when you pack on muscle. The simple fact is, movement is a practice and sound biomechanics will actually help you build more muscle, faster. By knowing how to target the right muscles and avoiding your compensatory patterns you will be able to train longer, harder, all the while putting fewer miles on your body.
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We Coach Legends
Brought to you by the strength coaches behind the programming of legends like Chris Duffin (first person to squat and deadlift 1000+ lbs for reps) and Rudy Kadlub (strongest 70+ year old on the planet).
Features
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Train with a Community
Teams Coaching starts with like minded individuals in pursuit of a common goal.
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Programming 4 days per week
We'll program for strength and movement proficiency 4-5 days per week.
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Expert Guided Programming
When you become part of a team you get to choose the program that fits your goals. These programs are curated by the Kabuki Strength Coaching staff.
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Video Tutorials for Every Exercise
Not sure how to do some of the exercises? Fear not because every team is loaded with tutorials for each exercise prescribed.
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Beginner to Intermediate Friendly
If your gym experience is between 1-4 years the suite of teams option is a prime fit for you. Your team will keep you accountable and push you!
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Direct Access to Kabuki Strength Coaches
We aren’t just powerlifters. Our coaches have experience in wrestling, strongman, physical therapy, CrossFit, combat sports, nutrition, and more!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in an app.
Equipment
Required
Barbell + Plates // Dumbbells
Recommended
Cable Machine // Conventional Gym // Bands // Kabuki Specialty Barbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

Movement Prep

A

4-6 Loaded Deadbug with a slow tempo holding for a 5ct at end range 3-5 sets of 1 rep of Deadlift Hinge Press holding for a 10ct at end range 6ct tempo Eccentric Tempo DL to the floor with 25-35% of your max for 2-3 sets

B

Deadlift

3 x 5 @ 8

C

Front Squat

3 x 5 @ 8

D

Modified Barbell Pullover

3 x 6 @ 8

E

Static Deficit Lunge Single DB

3 x 8 @ 8

F

Cable High Pull

3 x 12 @ 8

Monday
Day 2

Movement Prep

A

10-15 reps Scapular Pushup (2-3 sets) 10ct on 10 off Acuroller band Extension (until you see improvement) 4-8 reps of KB Side Plank Press (3-4 sets , heavy kb/db)

B

Bench Press

3 x 6

C

Barbell Z Press

3 x 8

D

Dips

4 x MAX

E

Deficit Push Up

4 x MAX

F

Bear Position Row

3 x 10

Wednesday
Day 3

Movement Prep

A

4-6 Loaded deadbug (with a slow tempo holding for a 5ct at end range) Coppenhagen (2-4 sets of as many reps as possible) 6-10 reps Banded Ankle Stack Goblet Squat (2-3 sets with a heavy kb/db)

B

High Bar Back Squat

3 x 6

C

Snatch Grip Deadlift

3 x 5

D

Belt Squat

2 x 8

E

Hamstring Curls

3 x 10

F

Stir The Pot

3 x 15

Thursday
Day 4

Movement Prep

A

T-spine extension (Contract relax method, 10ct on 10 off until you see improvement 5-10 Bear to High Hip (2-3 sets of 5-10 reps per side) 10ct at end range of Loaded Wall Angle (3-4 sets tempo reps)

B

Standing Overhead Press

3 x 6

C

Close Grip Pin Press

3 x 4

D

Standing DB Overhead Press

3 x 8

E

Single Arm Lat Pulldown

4 x 8

F

Single Arm DB Row

4 x 10

Coach
coach-avatar Brandon Senn

Head Coach for the Strong & Mobile Team and VP of Athlete Experience at Kabuki Strength.

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Get Strong & Mobile Today!

Unleash your strength potential and move better for a healthier, stronger life.

Start My 7-Day Free Trial
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FAQs
Should I do Teams Coaching or 1:1 Coaching?
Teams Coaching is a great starting place for any beginner or intermediate athlete. Teams are driven by a target outcome (i.e. strength, hypertrophy, mobility, etc..) and adjusted based on community feedback, whereas 1:1 Coaching is driven by the athlete's specific goals.
What equipment do I need?
Training will feature all sorts of equipment, with a barbell, plates, and dumbells being foundational. Regardless of what you own or have available we’ll help you make modifications to the program to work with what you have.
Do I have to make a long-term commitment?
Nope. You'll get your first 7 days absolutely free. From there, you'll pay monthly and can cancel at anytime from the app.
Are we really being coached by Kabuki's coaching staff?
Absolutely. We're creating the team's training each day, we're live and on the team's message boards, and we're likely participating in the training alongside the rest of the team too.
How many days per week is Strong and Mobile?
4-5 days per week of programming is typical, and each program is designed to accommodate your schedule.
Who is this built for?
We work with anyone who wants to become stronger and move their body better. Each Team has a different focus but the core of who we want to work with are people who want to use their bodies better.
What if I miss a day on the program?
While we want each Team member to stay consistent and be accountable to their goals, we know that things come up that often derail a training week. Luckily you can scroll back to any missed workouts and start from that point.
The Proof
verified-athlete-avatar Alexis Goldstein

Kabuki Athlete

Verified Athlete

"I came to Kabuki Virtual Coaching after a rough time with some injuries and another coach who refused to train me. But from the start/over the last couple of years Kyle has taken it all in stride and made the time to really listen to me and make an individual program that evolves with MY needs"

verified-athlete-avatar Timothy J. Miller

Kabuki Athlete

Verified Athlete

"Working with Cassandra and the Kabuki Strength team as a whole has been a great experience and to date, the most rewarding investment I have made with respect to my personal health. She cares profoundly about what she does and is resolute in her dedication to (and support of) those she coaches."

verified-athlete-avatar Jason Bartlet

Kabuki Athlete

Verified Athlete

"Coach Kyle Young’s dedication to his athletes is unrivaled! His attention to technical detail is unmatched and keeps his lifters making massive gains and staying healthy while doing it. A professional with an extraordinary depth of knowledge and commitment to his athlete’s success."

verified-athlete-avatar Kaden MacFadyen

Kabuki Athlete

Verified Athlete

"Kabuki coaches know their stuff. I used to follow the cookie cutter programs and it was easy to not put in the work and become complacent or just assume I know what the issue is and do a lot of work for next to no pay off. With Kabuki Virtual Coaching you get out, what you put in."

Strong and Mobile