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ENGINE ROOM - 4D

Strength Based System

Functional Training, Custom Programming, Functional Fitness, Bodybuilding, General Fitness, Strength & Conditioning

Coach

Sabrina Seitz

Engine Room 4-Day Strength & Power System Built for speed. Structured for power. Made to perform where it counts.

Engine Room is for athletes who need more than just muscle. Whether you're in-season or off, prepping for Hyrox, running marathons, clocking KM’s with your run crew, or grinding through field sport demands — this is your strength base. It’s the system that supports explosive movement, efficient force production, and strength that shows up when the pace gets real. Inside Engine Room:

✅ Explosive movement qualities— built around cleans, jumps, and speed drills that sharpen your first step, clean up your mechanics, and make your movement more efficient.

✅ Big Heavy strength — squats, hinges, and presses built for total-body strength that holds up across miles and reps

✅ Accessories that matter — Unilateral focus, core strength, and stability that supports change of direction, stride efficiency, and build tolerance for your body to handle high-impact/demands.

✅ Mobility and control under load — because it’s not just what you lift, it’s how well you move doing it

✅ Fits around your engine — Engine Room is built to work with your run, sport, or hybrid training — not leave you wrecked from lifting. Your goals don’t stop at the barbell so your strength shouldn’t either. Engine Room builds strength that moves with you.

$45 / mo

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Speed Backed by Structure

Engine Room isn’t about doing more it’s about doing what works. You’ll train with intent, knowing exactly what to focus on, how to progress, and why each phase is designed to unlock your next gear. Less guessing, more purpose. Every sprint, every lift, every rep moves you faster and hits harder. Less confusion. More speed. Real results.

Consistency That Builds Power

This takes the guesswork out of training. You’ll follow a clear plan that helps you stay consistent, get stronger, and build speed — without feeling overwhelmed. When you know what to do and why you’re doing it, showing up feels easier and progress starts to show. One session at a time, you’ll move better, feel more powerful, and build confidence that lasts.

Strength That Speeds You Up

It's not about just lifting heavier it’s about building strength that shows up when you run, move, and train. You’ll move quicker, feel more explosive, and notice real changes in how you run, train, and perform every day. From better sprint mechanics to stronger movement patterns, this is about building a body that performs in and out of the gym.

Features

Access to your coaches

You have direct access to your coach for real feedback & answers to support when you need it. Progress isn’t just physical it’s built on knowledge.

Programming 4 days per week

For all levels, heavy lifts, accessories, and mobility to keep you moving well and lifting with intent. Scalable. Progressive. Built to deliver.

Exercise Video Guidance

Every exercise in your program links to a demo from my exercise library. Each video walks through the setup, execution so you know exactly how to move

Detailed, expert instruction

SBS will hold you accountable and provide the feedback you need to grow

Strength That Shows. Community That Drives.

SBS is a community built to help you get stronger, lift with confidence & train with purpose. Effort meets education. Lifting heavy= less intimidating

Delivered through TrainHeroic

We use TrainHeroic, a premium training app that makes your progress easy to track, your sessions simple to follow. No spreadsheets. No confusion.

Equipment

Required

Conventional Gym

Recommended

Squat Rack, Barbell + Plates, Dumbbells, Adjustable Bench, Bands

Sample Week

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

Monday

WK 1 - D1

Wall Accel - Load & Lift

2 x 5

A Position Switch & Stick

2 x 5

Low to High Pogo

2 x 5

Split Squat - Calf Raise Isometric Hold

3 x 0:15

BB BackSquat - 4sec Eccentric

3 x 6

Banded - Counter Movement Jump (CMJ)

3 x 5

Seated Row

3 x 8

RDL - DB

3 x 10

Seated Arnold Press - DB

3 x 12

V Up

3 x 20

Tib Ant Lift - Wall lean

3 x 15

Standing Hammer Curls - DB

3 x 12

Deficit Push Up

3 x 12

Lateral to Front Raises - DB

3 x 12

Tuesday

WK 1 - D2

Bosch - Hip Lock (Wall Leaning)

2 x 5

Wall Supported - Single Switches

2 x 10

CMJ Jump to 1 leg Land

2 x 5

First Step - Medball(MB) Acceleration

2 x 4

Trap Bar Deadlift

3 x 6

Banded Broad Jump

3 x 4

Pause Bench Press - BB

3 x 8

Rear Foot Elevated Split Squat (RFESS) - DB

3 x 10

Pendlay Row - BB

3 x 10

Cossack Squat - KB

3 x 12

Side Plank - Elbows

3 x 0:30

Incline Cuban Press

3 x 10

Skull Crushers - DB

3 x 12

Incline Bicep Curls - DB

3 x 12

Thursday

WK 1 - D3

Penguin March

2 x 10

A Position Switch to Plate + Overhead Reach

2 x 5

Push Jerk - 1 Arm Landmine

3 x 4

Jump - Box DB (Eccentric)

3 x 3

Leg Press - Machine

3 x 6

Depth + Vertical Jump

3 x 3

Incline Press - DB

3 x 8

Hamstring Curl - Machine

3 x 10

Pull up - Supinated

3 x 8

Calf Raise - BB

3 x 12

Banded Hollow Hold

3 x 30

Incline Bicep Curls - DB

3 x 12

Poliquin Lateral Raise DB

3 x 12

Chest Fly - DB

3 x 12

Friday

WK 1 - D4

Lateral Step Down + Hip Hike

2 x 5

Wall Supported - Double Switches

2 x 5

Jump - Pogo to Box jump

2 x 3

Push Press - BB

2 x 5

Hip Thrust - BB

3 x 6

Jump - Broad (DB eccentric)

3 x 5

Lat Pulldown

3 x 8

Bosch Hold - Supine Ground Base SL

3 x 0:20

Dip Bar - Tricep

3 x 12

Plank - Weighted Plate

30, 30, MAX

Split Squat - Calf Raise

3 x 12

Zootman Curl - DB

3 x 12

Copenhagens - Short Lever

3 x 0:30

Lateral Raises - DB

3 x 15

Coach

More from Strength Based System

Sabrina Seitz

With 7+ years of coaching across professional sport, amateurs, beginners, and all levels, I combine structured programming with education so you train with intent and understand the why behind every rep. This is your system. Your standard. Your strength. | 🎓 MSc High Performance Sport | 🏋🏻‍♀️ Strength & Power Coach | @sabrinaseitzcoach

Track-Focused. Strength-Driven. Speed Unlocked

You don’t need more miles — you need a plan that makes every stride count. Engine Room gives you the plan to train fast, get strong, and move with power. Built for the track. Backed by strength. Made to perform.

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FAQs

Who is Engine Room built for

Whether you're just starting in the gym, clocking KMs with your run crew, building towards a marathon, or deep in hybrid training: Engine Room is your strength base. It’s built for anyone chasing speed, power, and structure in one system. Move with intent, run stronger, and lift with purpose.

How long are each sessions?

Sessions run 60–75 minutes — depending on your warm-up, rest times, and how deep the gossip gets between sets. Stay focused, lift with intent, and you’ll be in and out without wasting reps (or time).

Can I combine Engine Room with other training?

Yeah, you can just be smart about it. Leave space to recovery & rest day. More sessions don’t mean more progress. Engine Room is built to boost your output not burn you out.

What if I miss a session?

Life happens the program is flexible. You can adjust your training week or stack your days when needed, without losing progress.

If I have an injury, can I modify the exercises?

Absolutely. Every movement in the program can be adjusted based on your needs. Just let your coach know what you're working through, and we’ll help you swap in the right variation to keep you training

What if I need to take a break or cancel?

No contracts. No lock-ins. Cancel anytime. But let’s be real — once you’re hitting PBs and feeling strong as hell, you’ll be too obsessed to leave.

The Proof

K. Cheah

Triathlete

Verified Athlete

"“Knowledgeable and humble” describes Sabrina perfectly. She’s guided my strength journey with purpose, care, and accountability. From Ironman prep to weekly coaching support, her expertise and attention to detail have helped me rebuild both fitness and confidence. Highly recommend."

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

ENGINE ROOM - 4D