Molly Tate

Functional Fitness, Strength & Conditioning
Coach
Molly Tate

Features
7 sessions per week
Must use App app to view and log training
Team Training
$30 / mo
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Strength + Hypertrophy training
weight training for muscle building, metabolism, bone density, functionality, and body composition effects
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Cardio + Conditioning
assist in your recovery, pursue heart healthy aerobic effects while avoiding burn-out from excessive high intensity and also allow for some flexibility to include any outdoor activities and play that you may enjoy
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Yoga + Mobility
including warm-ups, cool-downs, active recovery day yoga sessions, meditation and breathwork classes for nervous system regulation and recovery
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Effective + Balanced
sessions have longevity and sustainability in mind for busy parents: sessions are around 45 minutes long, 4-5 days per week
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Doctor of Physical Therapy
I am a DPT and take exercise programming seriously, which means you will be fully prepared for all movements and can expect great results with no fluff and reduced chance of injury.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
strength, conditioning, functional fitness, and core exercises included in your programming
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Lifestyle, breath, meditation + mental training
4 full uploaded yoga classes per month
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. I have personally recorded each exercise so you don't have to guess
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 here!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
full body kettlebell strength workout

A

Month 1 mobility

B1

kettlebell warm-up complex

1 x 5

B2

banded pull apart with hip thrust

1 x 10

C1

kettlebell goblet squat

3 x 10

C2

kettlebell single arm bent over row

3 x 10

C3

kettlebell RDL

3 x 10

C4

kettlebell single arm push press

3 x 10

D1

adductor side plank

3 x 15

D2

kettlebell tall kneeling halo

3 x 10

E

month 1 cooldown

Monday
aerobic conditioning

A

Cardio

1 x 45:00

Tuesday
full body muscle building dumbbell workout

A

Month 1 mobility

B1

kettlebell warm-up complex

1 x 5

B2

banded pull apart with hip thrust

1 x 10

C1

dumbbell reverse lunge

3 x 10

C2

dumbbell lat pullover

3 x 10

C3

dumbbell single leg hip thrust

3 x 10

C4

dumbbell bench press

3 x 10

D1

plank walk-outs

3 x 10

D2

assisted nordic hamstring curl / hamstring walkout

3 x 10

E

month 1 cooldown

Wednesday
active recovery

A

mellow embodied yoga class: “welcome”

Thursday
mixed aerobic conditioning

A

8/6/4 kettlebell swings/cleans/thrusters

3 x 1

B

Cardio

1 x 30:00

Friday
full body functional kettlebell circuit + yoga

A1

alternating single arm kettlebell swing

3 x 0:30

A2

kettlebell farmer's carry

3 x 0:30

A3

kettlebell lateral squat

3 x 0:30

A4

alternating kettlebell gorilla row

3 x 0:30

A5

pushup with kettlebell pull through

3 x 0:30

B

flow state vinyasa class: “arrive”

Saturday
rest + embodiment practices

A

breathwork + meditation class: “open invitation”

Coach
More from Molly Tate
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If you're tired of bouncing around to different programs that leave you bored or burn-out, try out Movement + Muscle, & never look back! Enjoy balanced fitness for life.

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