Outshine: Women's Small Group Strength Training

Outshine Physical Therapy and Fitness

Women's Training

Coach

Dr. Sieara Hinshaw

Invest in yourself to feel better, stronger, and more confident through perimenopause and beyond. I cater my programming to women in all stages of menopause. I coach in-person women in Asheville, NC. You can be a part of our training by purchasing our monthly programming designed specifically for women like you by a Doctor of Physical Therapy.

$50 / mo

Get Outshine: Women's Small Group Strength Training

Beat Menopause with Strength Training

-Increase functional strength -Maintain muscle -Improve bone density -Improve nagging aches and pains -Age strong -Live longer and more independently -Build better heart health and endurance -Support a healthy weight management strategy

Built by a Doctor of Physical Therapy

Open to Women of All Ages/Levels

I work with women of all ages, currently from 34-73. This program is easily scalable for all fitness, experience, and skill levels. If you find you may need an easier or more challenging version, feel free to reach out to me for a customized program that meets your needs.

Highest Quality Programming at Best Rate

Features

Programming 3 days per week

3 full body workouts each week! Programming is split into 4 week cycles to allow you to make progress and build confidence.

Exercise Video Guidance

Instructional videos hand-picked (and some filmed) by me for best form!

Detailed, expert instruction

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

Delivered through TrainHeroic

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

Equipment

Required

Full gym access recommended. Program does not require use of bar

Sample Week

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

Monday

Week 1 Day 2

Back Squat

3 x 5

DB Reverse Lunge

1 x 8:00

Bent Over DB Row

1 x 8:00

DB Curl and Press

1 x 8:00

Barbell Hip Thrust

3 x 0:30

Forearm Roll Up with Barbell

3 x 0:30

Isometric Split Squat with Floating Heel Lift

3 x 0:30

Med Ball Rainbow Slam

3 x 0:30

Wednesday

Week 1 Day 4

Bench Press

3 x 5

Barbell RDL

4 x 12

3 Point Dumbbell Bent Over Row

4 x 6

Bear Plank Hold

3 x 0:30

Cable Lat Pulldown

3 x 0:30

Hamstring Bridge with Adductor Squeeze

3 x 0:30

Wall Balls

3 x 0:30

Friday

Week 1 Day 6

KB Squat Clean

4 x 12

Band Resisted Side Plank Row

4 x 12

Landmine Split Jerk

4 x 6

Half Kneeling KB Windmill

4 x 12

Lateral Sled Drag

3 x 20

Single Unders (Jump Rope)

Coach

More from Outshine Physical Therapy and Fitness

Dr. Sieara Hinshaw

Hello! I'm Dr. Sieara. I'm a physical therapist, certified strength and conditioning coach, and former collegiate athlete. I blend my personal and professional experience to help women gain strength, confidence, independence, and longevity. I coach in person small group personal training in Asheville, NC along with treating patients in a 1-on-1 setting. Come join the fun!