New

Manifest

Embark Rehab and Performance

Coach
Riss Armstrong-Kager

The Manifest motto is this : Simple, not easy.

Gaining strength and confidence doesn't need to be complicated. Having a plan of action and staying consistent allows us to strip down typical "gym" confusion and ramp up the intensity that we need to see results.

Kettlebells and dumbbells are our bread and butter that we'll use to explore all the foundational strength movements geared at gaining lean muscle mass.

Three total body strength days , 1 conditioning day , and a strength coach and supportive community all in your pocket.

Team Embark : Strength Against All Odds.

benefit-image-0
We Handle Your Programming Needs
Taking the guesswork out of your strength and conditioning goals!
benefit-image-1
Its About More Than The Weights
We take pride in concerning ourselves with not only whats happening during your workout, but outside it as well. Each session, you're asked to log your Readiness score by tracking things like sleep, fatigue, mood, and stress. In doing so, you get a better sense of how prepared you are for training and how your body reacts to your life "outside the gym". To us, quality matters - in all realms.
benefit-image-2
Get More for Less
Manifest is geared at getting you more comfortable and versed in general strength training movements to make you a more well rounded athlete. We'll jump, hop, throw, and explore single leg and arm movements all around. Our goal is to make you a better athlete without burning you out.
benefit-image-3
Fitness that values your time
Time-tested workouts that are less than an hour from warmup to cool-down. With planned programs, there's no more wasting time.
Features
feature-icon
Access to Riss
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
3 days total body strength workouts + 1 day of conditioning per week.
feature-icon
Exercise Video Guidance
No more guessing on how to do an exercise. Videos and instruction included.
feature-icon
Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer all through an app
Equipment
Required
dumbbells // kettlebells // medicine ball // jump rope // resistance bands // cardio equipment of choice
Recommended
plyo boxes // cables
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
B1: Week 1 Session 1 

A1

Wall Squat to Mountain Climber

2 x 10

A2

Diagonal Plank

2 x 5

A3

Hamstring Walkouts

2 x 5

B1

DL Pogo

3 x 0:10

B2

Lateral (in place) DL Pogo

3 x 0:10

B3

Alternating Split Stance Pogo

3 x 0:10

B4

Rotational (in place) Pogo

3 x 0:10

C

NCM Jump

2 x 3

D1

HE Goblet Squat

4 x 8

D2

Chest Supported DB (2) Row

4 x 8

E1

TRX Single Leg Hamstring Bridge

3 x 8

E2

HK OH (1) Press

3 x 8

E3

Goblet March

3 x 12

F

Childs Pose w/ Lateral Reach

2 x 1:00

Tuesday
B1: Week 1 Session 2

A1

Beast Crawl Fwd/Back

2 x 0:45

A2

Supine Screwdriver KB

2 x 0:30

A3

Reaching Rotations - Wall Support

2 x 10

B1

Tall Kneeling Medball Chest Pass

2 x 5

B2

Half Kneeling Medball Rotational Throw

2 x 5

B3

Tall Kneeling Slam

2 x 5

C1

Bench -Neutral Grip 2 DB

4 x 8

C2

Kickstand RDL 1 KB

4 x 8

D1

BB Inverted Row

3 x 5

D2

FFE Goblet Reverse Lunge

3 x 8

D3

Side Bends (1) KB/DB

3 x 12

E

Inverted Wall Breathing

1 x 2:00

Thursday
B1: Week 1 Session 3

A1

Hip Airplane - Trail Leg Support

2 x 5

A2

Soleus Bridge - DL

2 x 0:45

A3

Active Copenhagen - Bottom Foot Support

2 x 10

B1

KB Deadlift (2)

4 x 8

B2

Block Pushup

4 x 5

C1

SL Squat to Box

3 x 8

C2

1 Arm KB/DB Row

3 x 8

C3

Rear Foot Elevated Soleus Raise - Ipsi DB

3 x 12

D1

Chest Supported Incline Bicep Curl

3 x 12

D2

Skullcrusher - Decline 2 DB

3 x 12

E

90/90 Breathing

1 x 2:00

Friday
B1: Conditioning

A1

Reach and Roll

2 x 10

A2

Split Squat Iso Reach - Lead Leg Focus

2 x 0:20

A3

SL Bridge Iso + Dynamic Heel Raise

2 x 0:30

B1

90/90 Hip Switch

2 x 10

B2

Plank Roll

2 x 5

C1

Farmers Carry

4 x 0:45

C2

Walking Lunges with Rotation

4 x 20

C3

Alternating Leg Lifts

4 x 20

D

Cardio Machine of Choice : Assault Bike, VersaClimber, Rower, SkiErg, etc

10 x 1:00

E1

Open Book Sidelying

1 x 15

E2

Toe Sit

1 x 0:30

Coach
coach-avatar Riss Armstrong-Kager

Doctor of Chiropractic // Certified Strength and Conditioning Specialist // CF L-1 // Combining her knowledge from her doctorate education, strength and conditioning training, and mentorship underneath Coach Tim Caron - prior head strength and conditioning coach of Army West Point football - Riss levels up your training by creating challenging & sustainable plans crafted to get results

closer-image-1
closer-image-2
More is not better. Better is Better.

If you're tired of programs that run you into the ground and burn you out - we get it. Our goal is to give you workouts that save you time, get you results, and leave you feeling energized. Time to get to work.

Start My 7-Day Free Trial
closer-image-3
FAQs
Do I have to begin at the start of a new phase or can I start anytime?
A new training block is dropped every four weeks. Depending on when you join, our Team might be in the middle of a block. You can always hop in during that time, but understand that you would treat it as your "Week One" of said block - ie, start off light and get a feel for the movements.
There's no barbells in this program - does that make it easier?
A lot of people either don't have access to a squat rack & barbells, or they don't feel comfortable with the barbell and prefer kettlebells, dumbbells, etc. Not using barbells doesn't make this program "easy". In fact, sometimes this makes it harder as we challenge unilateral movements frequently.
I have a current injury/pain. Can I participate?
Before participating, you should always have medical clearance from your doctor or healthcare provider. This is NOT a program tailored for injury, and by purchasing or using this program, you understand that and waive injury liability.
Will I really have access to you as a coach?
Yes! You will be able to chat with me and your teammates through the message board where you can ask questions to get answers on programming or movements, but I will not be individualized changes to the program for team members (this is where 1:1 coaching comes in).
What's the difference between Sisu: Resident and Sisu: Manifest?
Both programs are tailored to increase strength and total body aesthetics. However, Manifest does not utilize barbells and
What is the difference between Sisu : Manifest and The Resident?
Manifest does not use barbells and is focused on 3 total strength day and 1 stand-alone conditioning day. Manifest is great for those who want to get more familiar with general strength training or do not yet feel comfortable with more advanced barbell movements or programming.
TERMS AND CONDITIONS*
By participating, you agree that: I, Larissa Armstrong-Kager, am not responsible for any injury you may experience doing these workouts. As always, you should consult with a medical doctor about what routines are best for you. These workouts are not meant for minors, and are intended for adults.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Manifest
screenshot1
Manifest
screenshot2
Manifest
screenshot3