Sophisticated Strength: Training by Ashleigh Kast in TrainHeroic

Sophisticated Strength

Ashleigh Kast

Coach
Ashleigh Kast

Sophisticated Strength is a well-rounded program for any fitness seeker looking to break from the HIIT class hamster wheel. With intelligent energy systems training, and an intuitive approach to starting strength training, this program will help you optimize your athleticism AND your physique.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Delivered through TrainHeroic
Sweating over a lifeless, cookie-cutter PDF is so last year. Ashleigh and team will push you harder with intelligent programming, all through an app.
Equipment
Required
dumbbells or kettlebells, big and small loop bands // trap bar, safety bar, standard barbell, cable machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-8-2

A1

bear plank

3 x 0:30

A2

bridge (iso hold)

3 x 0:30

A3

leg lower

3 x 10

B1

High Knees In Place

3 x 0:30

B2

cross-connect marching

3 x 0:30

B3

Lateral Lunge

3 x 30

C

Running

6 x 1:00

Tuesday
onnit 40sec conditioning

A1

bear plank

3 x 0:30

A2

bridge (iso hold)

3 x 0:30

A3

leg lower

3 x 10

B1

lateral pogo hops

3 x 10

B2

half-kneeling horizontal slam

3 x 5

B3

half-kneeling rack carry

3 x 0:30

C

heel elevated goblet squat

3 x 0:40

D

bat wing row

3 x 0:40

E

dumbbell romanian deadlift

3 x 0:40

F

alternating dumbbell floor press

3 x 0:40

G

prisoner split hold

2 x 0:40

Wednesday
2021-8-5

A1

bear plank

3 x 0:30

A2

bridge (iso hold)

3 x 0:30

A3

leg lower

3 x 10

B1

seated dumbbell shoulder fly

2 x 12

B2

face pull

2 x 12

B3

DB Chest Fly

2 x 12

B4

Skull Crushers

2 x 12

B5

DB Bicep Curls

2 x 12

C

wall referenced plank

3 x 30

D1

alternating heel taps

3 x 30

D2

v-sit lowers

3 x 0:30

Thursday
20 min aerobic conditioning

A1

bear plank

3 x 0:30

A2

bridge (iso hold)

3 x 0:30

A3

leg lower

3 x 10

B1

High Knees With Forward Travel

3 x 0:30

B2

cross-connect marching

3 x 0:30

C

Running

1 x 20:00

Saturday
Week 2 Day 1

A1

bear plank

3 x 0:30

A2

bridge (iso hold)

3 x 0:30

A3

leg lower

3 x 10

B1

Pogo Jump

3 x 10

B2

half-kneeling carry

3 x 0:30

B3

half-kneeling overhead slam

3 x 5

C1

dumbbell romanian deadlift

3 x 1:00

C2

alternating dumbbell floor press

3 x 1:00

D1

heel elevated goblet squat

3 x 1:00

D2

bat wing row

3 x 1:00

E1

v-sit lowers

2 x 1:00

E2

prisoner split hold

2 x 0:30

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No Hard Commitment

Cancel any time and try training with Ashleigh for free for seven days!

Start My 7-Day Free Trial
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FAQs
Who is this program for?
Anyone! This program will introduce you to strength and conditioning the right way. Progressive strength training programming will help you build perfect form intuitively. Smart intervals will improve your conditioning definitively, tapping into the ways your body actually creates and uses fuel.
Can I do this program with bad knees or an achey back?
YES! This program will help you build understanding, sensation, and strength to improve posture and joint mechanics through training.
Will this program make me hot?
Yes.
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Sophisticated Strength
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Sophisticated Strength
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Sophisticated Strength
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Sophisticated Strength