Progression Strong 3

Brent Day

General Fitness, Women's Training, Strength & Conditioning

Coach

Chantel Day

Progression Strong – Monthly Training Team

Tired of doing the same workouts with the same weights and seeing zero progress? It’s time to change that. Progression Strong is a 4-week progressive overload training block designed specifically for women who want to get stronger, leaner, and more confident in the gym.

$20 / mo

Get Progression Strong 3

What You’ll Gain

Noticeable strength gains. Better muscle tone and body composition. Improved confidence in the gym. Clear structure and accountability. A fun and supportive community (live Saturday workouts in our private Facebook group).

Features

Access to your coaches

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

Programming 7 days per week

Efficient 40-50 minute dumbbell sessions you can do at home or in the gym. All levels welcome. Modifications provided.

1 Live Workout Per Week

Join me every Saturday in our private Facebook group for coaching, motivation & community. Bonus core + finisher added to each live session.

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Full Tracking in TrainHeroic

Log every rep and weight with built-in progress charts.

Equipment

Required

Dumbells

Sample Week

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

Sunday

Walk

Brisk Walk

Monday

Walk

Brisk Walk

Tuesday

Full Body 1

Weighted Dead Bugs

DB Bulgarian Split Squat

Narrow Chest Presses

DB Deadlifts

Hammer Curls

Single Arm Thrusters

2 x 30

Step Ups

2 x 30

Burpee

2 x 30

Wednesday

Mobility Work

Dynamic 90/90

3 x 12

Hip Drops

3 x 10

Elevated Front Foot T Spine Rotation

3 x 6

Modified Pretzel

2 x 30

Hip/Thoracic Control, Airplane

3 x 8

Isometric Elevated Heel Lunge

3 x 30

Wednesday

2026-7-8

Brisk Walk

Thursday

Full Body 2

Weighted Sit-Ups

Stacked Squats

Single Arm Rows

Lateral Lunges

OH Triceps Extension with Calf Raise

DB Push Press

2 x 45

Walking Lunges

2 x 45

Broad Jumps

2 x 45

Friday

Walk

Brisk Walk

Saturday

Live Full Body - Week 2

Weighted Dead Bugs

4 x 10

DB Bulgarian Split Squat

4 x 10

Narrow Chest Presses

4 x 10

Lateral Lunges

4 x 10

OH Triceps Extension with Calf Raise

4 x 10

Single Arm Thrusters

2 x 30

Step Ups

2 x 30

Burpee

2 x 30

Coach

More from Brent Day

Chantel Day

BCRPA Certified Group Fitness Instructor specializing in HIIT and Strength Training at the Port Moody Recreation Centre. I love the energy of group fitness and the connection it brings. My clients are my biggest motivation. I believe strength is the key to longevity and I'm passionate about helping others feel strong, confident and their best!