Standing Strong Subscription

Standing Strong

Functional Fitness, Functional Training, Strength & Conditioning, Weightlifting

Coach

Erica Standing

Standing Strong is more than a training program - it’s a system for building functional strength, restoring body balance, and mastering pain-free movement. My programs emphasize quality mechanics, core control, breath work, and thoughtful progression. Whether you’re looking for a progressive subscription plan, personalized 1:1 coaching, or specialized one-off programs, there’s something here to meet you where you are. You’ll learn to move with integrity, train with purpose, and be an active participant in your journey to a better you.

$40 / mo

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Features

Access to your coach

I am available via chat to hold you accountable and provide the feedback you need to grow

Programming 4 days per week

A 4 day training split consisting of 1 lower body day, 1 upper body day, and 2 different full body days.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Progressive Overload Format

Reps/sets/weights will increase in difficulty each week with a built in ‘de-load’ or ‘return to stability’ on week 5!

Delivered through TrainHeroic

Workouts delivered through the app so that you can be a part of this engaged community, track your progress, and be the best you you can be!

Equipment

Required

Barbell // Squat Rack // Cables // Resistance Bands // Booty Bands // Dumbbells // Kettlebells

Sample Week

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

Monday

Leg Day (Wk 2)

Glute Bridge/Abduction (Booty Band)

2 x 20

Lateral Ankle Band Walks

2 x 20

Hip Thrust/Pulse/Hold

3 x 15

SL RDL on Wall (Contr. Hold)

3 x 15

Side Lunge Balance

3 x 15

Seated Hip Flexor Lifts

3 x 15

SL Glute Bridge w/ Contr. Push

2 x 15

Plank Hold

2 x 1:00

Tuesday

Upper Body (Wk 2)

Band Up and Over

2 x 15

Band Pull Apart

2 x 15

1/2 Kneeling Single Arm Cable Lat Pulldown

3 x 15

EB Chest Press

3 x 15

Bird Dog Row (DB)

3 x 15

Cable Lift

3 x 15

Cable Chop

3 x 15

Lateral Deltoid Raise

2 x MAX

Front Deltoid Raise (DB)

2 x MAX

Wednesday

Full Body A (Wk 2)

Prone Shoulder CAR Fly

2 x 8

Cable Bird Dog

2 x 15

B-Stance SL RDL to Row

3 x 15

Push Press (DB)

3 x 15

3-Point Bench Row

3 x 15

SA Chest Press from SL Bridge

3 x 15

Cable Pallof Press to Rotation

2 x 15

Side Plank Hold

2 x 0:30

Thursday

Full Body B (Wk 2)

Band Up and Over

2 x 10

Dolphin Press

2 x 10

Foot Banded Squat March

2 x 10

Elevated Sumo Squat

3 x 15

Single Leg Squat (Box)

3 x 15

Cable Chest Fly

3 x 15

Close Grip Pulldown

3 x 15

Alternating Oblique Wall Ball Toss

2 x 20

Sit Up Wall Ball Throw

2 x 15

Coach

More from Standing Strong

Erica Standing

NASM CPT & Pain-Free Training Specialist focused on helping you move well, build strength, and train with intention. I blend functional strength, mobility, and corrective work to support long-term resilience. When I’m not in the gym, you’ll find me outside, baking bread, or enjoying slow, simple living.

Ready To Train With Purpose?

Join Standing Strong and start building a body that feels powerful, moves well, and supports your whole life. Let’s get strong, the intentional way.

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

Standing Strong Subscription

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