SMStrength Team Coaching

Coach
Suzie Molencamp

Whether you are a newby to fitness, a 9-5 desk worker, busy mom, or an experienced athlete, SM Strength gives you the freedom to fit health and fitness into your lifestyle.

 You'll receive access to:

  1. ​Three separate workout programs following a progressive overload based split. These are updated weekly and I personally run them first
  2. Nutritional guidance including a macro calculator, grocery lists, recipes, tips and more
  3. Form check to make sure you stay safe and are completing each exercise to the best of your abilities
  4. 1-on-1 messaging with Coach Suzie AND a team chat for support and weekly updates

This program gives you freedom, hands on support when you need it, and all of the education you need to succeed. All you have to do is show up.

Can't wait to see you in there!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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SMStrength Team Coaching
SMStrength Team Coaching includes everything you need to succeed in your health and fitness journey. I've taken everything used to help my clients succeed and put it in one easily accessible and affordable place. From workouts updated on a weekly basis, nutrition education, recipes, tips, form check, community support and individual support, you are sure to succeed if you do your part, show up!
Features
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Access to your coach
A coach who will give you the guidance you need to succeed
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Programming 7 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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Weekly Motivation
Weekly motivation to help keep your head in the game
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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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One Stop Shop
You'll have access to your daily workouts, coach support & form check, nutrition guides, hundreds of exercise demos, team support all through one app.
Equipment
Recommended
My two gym based programs require everything you would find at a typical gym including:Barbells // cable system // dumbbells // kettlebells // pull-up bar // and the occasional resistance band (straight and loop).My at-home based program requires your body weight // dumbbells // and a resistance cord.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
4 DAY - Lower Body 1

A

Full Body Warm Up

B

Back Squat

C

Barbell Romanian Deadlift

D

Bulgarian Split Squat

E1

Heels Raised Goblet Squat

E2

Prone Hamstring Curl Machine

Optional Core

F

Optional Core

2-3 days per week, choose 2-3 exercises to complete 2-3 rounds of for 10-20 reps each. Click on the video icon below to view all of your core exercise options.

Sunday
3 DAY GYM - Day 1

A

Full Body Warm Up

B

Push Up

C

DB Goblet Squat

D

Kickstand RDL

E

Single Arm Incline Bench Press

F

Chest Supported DB Row

Optional Core

G

Optional Core

2-3 days per week, choose 2-3 exercises to complete 10-20 reps of after your training session. Click on the video icon below to see your choices of core exercises.

Sunday
3 DAY HOME - Day 1

A

Full Body Warm Up

B1

DB Goblet Squat

B2

DB Romanian Deadlift

4 x 10

C1

Knees Up Floor Press

C2

Dumbbell Skull Crushers

D1

Single Arm Dumbbell Row

3 x 12

D2

Push Up

Conditioning

E

Optional Core

2-3 days per week, choose 2-3 exercises to complete 10-20 reps of after your training session. Click on video icon below to choose core exercises.

Monday
4 DAY - Upper Body 1

A

Full Body Warm Up

B

DB Incline Bench Press

C

Single Arm Lat Pulldown

D

DB Single Arm 1/2 Kneeling Press

E1

Supinating Bicep Curls

E2

Dumbbell Skull Crushers

Optional Core

F

Optional Core

2-3 days per week, choose 2-3 exercises to complete 2-3 rounds of for 10-20 reps each. Click on the video icon below to view all of your core exercise options.

Monday
ACTIVE RECOVERY
Tuesday
ACTIVE RECOVERY
Tuesday
3 DAY GYM - Day 2

A

Full Body Warm Up

B

Hip Thrusts

MAX, _ , _ , _

C

DB Single Arm 1/2 Kneeling Press

D

Single Arm Lat Pulldown

E

Bulgarian Split Squat

F

Supinating Bicep Curls

Conditioning

G

Optional Core

2-3 days per week, choose 2-3 exercises to complete 10-20 reps of after your training session. Click on the video icon below to choose your option of core exercises.

Tuesday
3 DAY HOME - Day 2

A

Full Body Warm Up

B1

DB Glute Bridge

B2

DB Single Arm 1/2 Kneeling Press

C1

Banded Lat Pulldown

C2

Supinating Bicep Curls

D1

Static Reverse Lunge

8, 10, 12

D2

Banded Pull Apart

Conditioning

E

Optional Core

2-3 days per week, choose 2-3 exercises to complete 10-20 reps of after your training session. Click on video icon below to choose your core exercises.

Wednesday
4 DAY- Lower Body 2

A

Full Body Warm Up

B

Deadlifts

C

Hip Thrusts

D

Alternating Walking Lunge

E

Deficit Calf Raises

Optional Core

F

Optional Core

2-3 days per week, choose 2-3 exercises to complete 2-3 rounds of for 10-20 reps each. Click on the video icon below to view all of your core exercise options.

Wednesday
ACTIVE RECOVERY
Wednesday
ACTIVE RECOVERY
Thursday
4 DAY - Upper Body 2

A

Full Body Warm Up

B1

Chest Supported DB Row

B2

Incline Push Up

C

1 - 1.5 Shoulder Press

D

Wide Grip Lat Pulldown

E

Cable OH Triceps Extension

Conditioning

F

Optional Core

2-3 days per week, choose 2-3 exercises to complete 2-3 rounds of for 10-20 reps each. Click on the video icon below to view all of your core exercise options.

Thursday
3 DAY GYM - Day 3

A

Full Body Warm Up

B1

Deadlifts

B2

Kettlebell Swings

C

SA Weighted Curtsy Lunge

3 x 10

D

Deficit Calf Raises

E

Cable Face Pull

Conditioning

F

Optional Core

2-3 days per week, choose 2-3 exercises to complete 10-20 reps of after your training session. Click on the video icon below to choose your core exercises.

Thursday
3 DAY HOME - Day 3

A

Full Body Warm Up

B1

Pulse DB Deadlift

B2

Single Arm Dumbbell Row

C1

SA Weighted Curtsy Lunge

C2

Deficit Calf Raises

D1

DB Pec Fly

D2

RB Face Pull

Conditioning

E

Optional Core

2-3 days per week, choose 2-3 exercises to complete 10-20 reps of after your training session. Click the video icon below to choose your core exercises.

Friday
ACTIVE RECOVERY
Saturday
ACTIVE RECOVERY
Coach
coach-avatar Suzie Molencamp

FAQs
Am I locked into a contract for a certain amount of time?
Absolutely not. When you first sign-up, you get a 7-day free trial. After that, it is $30 per month. You can cancel at anytime directly in the app.
I've had injuries and still deal with aches/pains. Can I participate?
Many of the clients I have worked with have come from injuries or daily pain. Although this program is not customized to you and your specific needs, I do my best to educate on how to combat these pains by giving you mobility routines and teaching in the group chat about these concerns.
How does form check work?
Take a video of you performing an exercise. Send that video and your concern to me directly in the app messenger and I will get back to you ASAP with how to improve.
Join Your Virtual Gym

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

SM Strength Team Coaching
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SM Strength Team Coaching
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SM Strength Team Coaching
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SM Strength Team Coaching