Power Houser Performance

Basketball, Volleyball, Football , Soccer, Functional Fitness, Plyometrics, General Fitness, Personal Training
Coach
Hailey Houser

Features
5 sessions per week
Must use App app to view and log training
Team Training
$40 / mo
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The Athlete In You Never Left
Move with confidence. No more doubting your knees on stairs or pickups. Feel like an athlete again with joint-friendly strength, explosive moves, and play-inspired training. Train smart in 45–60 min sessions, five days a week. Play hard, recover fast, and get your energy back for sport, work, and life.
Features
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Access to your Coach
Get direct access to me, Hailey, for guidance, support, and motivation, so you stay on track and reach your goals with confidence.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
Join a community of former athletes and active lovers of sport...supporting, pushing, and motivating you every step of your journey.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
RA: Phase 1: Movement Prep

Circuit

A

2 rounds with 10 of each. if there are multiple sides do 10 on each side/20 total 1. Foam Roller Thoracic Extension 2. Prone Press Ups 3. 90/90 Transitions 4. Down Dog to Plank

B1

Iso Split Squat

2 x 0:20

B2

Dead Hang

@ 0:20

B3

1/2 Copenhagen Plank

@ 0:30

B4

Bear Crawls Holds

2 x 0:30

C1

Inverted Row

3 x 8

C2

Rotational RDL

3 x 8

C3

DB Shoulder Press

3 x 8

C4

Side Plank with Hip Abduction

3 x 10

Monday
RA: Phase 1: Strength

Circuit

A

Here we are doing 2x10 of each. --For 90/90's I want 10 each way. If your hip cramps in the leg that is back, please try to stay in it until it calms down! DON'T JUMP OUT OF IT!! Promise it will get easier as the weeks go by. --Body Weight for this week --Focus on your breath. Breath in at your arch your back and bring your head up, and as you go into flexion (rounding of your back) push all your hair out and pelvic tilt as much as you can. Should feel an engagement. 1. 90/90 with leg lift 2. 3 Way Hip Opener 3. Cat Cows

B1

DB Farmer's Walk

2 x 20

B2

Goblet Lateral Lunge

2 x 6

B3

Isometric Push Up

2 x 0:20

C1

Heels Elevated Goblet Squat

3 x 8

C2

Chin-Up

1 x 24

D1

Single Leg RDL

3 x 8

D2

Dead Bug + Wall

3 x 6

Tuesday
RA: Phase 1: Mobility

A1

90/90 Hip Switch + Hip Extension

3 x 6

A2

Bretzel

3 x 6

A3

Hip Airplane

3 x 6

A4

Dorsiflexion

3 x 10

B1

Incline Bench Pigeon

3 x 10

B2

Incline Bench + RDL

3 x 10

B3

Good Morning + Ext

3 x 10

B4

Anterior Tib Raises

3 x 12

Wednesday
RA: Phase 1: Power

Prep

A

Circuit

2 rounds of each movement. Should be able to go through without stopping, but if you need 30 seconds between rounds, that's cool. 1. Toe walk + Heel Walk :10 yards each 2. Inch Worm + In Step: 3 on each side ((6 total)) 3. Pogos: (in place! Focus on getting off the ground as fast as possible) 20 seconds 4. Walk March Hold: 15 seconds on each leg

B1

Snap Down

3 x 3

B2

Lateral Line Hops

3 x 0:10

B3

Med Ball Rotational Throw

3 x 4

C1

KB swings

3 x 10

C2

DB Push Press

3 x 5

C3

Med Ball Slam

3 x 5

D1

Stability Ball Hamstring Curl

3 x 10

D2

Stability Ball Reach Out

3 x 10

Thursday
RA: Phase 1: Hypertrophy

Circuit

A

2 Rounds 1. Wall Contours: 4 each side 2. World's Greatest Stretch: 5 each side 3. Break Dancer: 5 each way 4. Windshield Wipers: 8 each side

B1

DB RDL

3 x 8

B2

DB Bench Press

3 x 8

C1

RFE Split Squat

3 x 10

C2

DB Single Arm Row

3 x 10

D1

DB Lateral Raise

3 x 10

D2

DB Bicep Curls

3 x 10

D3

DB Skull Crushers

3 x 10

Coach
More from Power Houser Performance
coach-avatar Hailey Houser

FAQs
Who is this program for?
Former athletes and active adults wanting to rebuild strength, mobility, and confidence to return to sports or improve athleticism.
Do I need prior training experience?
No, formal training isn’t required. But if you’re a former athlete, you likely have some background to build on. The program’s clear progressions help all levels ease back into athletic movement.
What equipment do I need?
Access to a gym with basic equipment like weights, resistance bands, and space for mobility work.
How often do I train?
Five days per week with focused sessions on movement prep, strength, mobility, power, and hypertrophy. If you are currently playing a sport, the workouts can be moved to fit your schedule so you are not toasted for your competition.
Will I get support from a coach?
I am the gal behind the computer/phone. No AI (talking about practice?). All me. I will respond within 24 hours if not instantly ;).
What if I miss a workout?
No worries. The program is flexible—just pick up where you left off and stay consistent.
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