New

STRONG SQUAD

CJ FIT

Strength & Conditioning

Coach

Cassie Jae

Team Strong Squad was built for those that want effective strength training without living in the gym.

Programming is designed for the EVERYDAY athlete.

You are someone that enjoys activities outside of lifting weights, such as hiking, running, cycling, or group fitness classes. But you are searching for more. Something with structure that will build muscle and help your body keep up with the demands of life.

Enter in STRONG SQUAD.

The 3 days a week, FULL BODY STRENGTH training program that includes optional conditioning and core days. Programming will progress over 3 phases with each phase lasting 8 weeks. You will have the support of those on your team and from Coach CJ that has been coaching those with time restraints like you since 2017. Coach CJ will be there to support you through form feedback checks, weekly goals, and nutrition tricks to help you achieve the BEST results.

It is time to take back control of your body, your strength, and sign up for STRONG SQUAD.

$35 / mo

Get STRONG SQUAD

THE METHOD

In 3 days a week. STRONG SQUAD is a structured system designed to help you build strength, stay consistent, and actually see progress without the gym taking over your life. We work in Phases so your body has clear focus, sessions stay purposeful, and you always know what you are working towards.

THE PHASES

P1: BASE Full-body strength, core stability, and getting into a consistent routine. Learn the movements, build confidence, and create the foundation to support progress. P2: INTENTION Turn up without the complication. Highlight specific muscle groups to build in a more focused way so you can see real changes. P3: CONDITION Add in strategic conditioning pieces. Improve endurance, support fat loss.

THE SUPPORT

You will not be left alone. Coach CJ will be here to give guidance, direction and form feedback so you can have the confidence to know you are doing things RIGHT. Let's navigate the challenges together so you can stay consistent and get more from your training.

THE LIFE

Coach CJ is not just here to provide you with the 3 days of strength training sessions. She is going to challenge you to change. There will be weekly goals to nail down outside of lifting in the gym. Results are best supported by your daily habits. This is where the difference resides between only following a pdf workout and having an actual coach in your corner.

Features

Access to Coach CJ

Accountability to provide the feedback you need to grow. This will come through weekly challenges, form reviews, and live office hours.

Programming 3 days per week

3 strength and skill sessions with 2 optional conditioning days. The team for the everyday athlete.

Demo Videos

Demonstration videos and notes for each movement to guide your training and make execution easy.

Weekly Lifestyle Goals

More than workouts. Here to help you make progress outside of the gym with weekly challenges that will support your goals.

Your Teammates

Support and encouragement in our private and intentionally SMALL community that will keep you pushing to unlock your best potential.

Delivered through TrainHeroic

Everything organized in one place. Log your weights, reps, and track your progress overtime. You don't even need a timer.

Equipment

Required

Basic Commercial Gym // Committed Attitude

Sample Week

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

Sunday

Full Body Quad

Circuit

2x 5/5 World’s Greatest Stretch 5/5 Standing Hip Circles 30 sec Deep Sumo Squat Stretch

Hack Squat Machine

3 x 10

Incline Alternating DB Bench Press

3 x 8

Single Leg RDL

3 x 8

Single Leg Leg Extension

3 x 12

Leg Extension

3 x MAX

Bear Plank

3 x 0:30

Pop Squat

2 x 0:30 @ MAX

Couch Stretch (Hip Flexors)

1 x 2:00

Monday

Conditioning and Core

Circuit

6X at sustainable pace for the duration of the block 45 sec ski erg 45 sec row 90 sec rest 5 min rest THEN Repeat once more

Pelvic Tilt with Proper Breathing

3 x 6

Heel Slides

3 x 8

Contralateral Ball Press

3 x 8

Tuesday

Full Body Glutes

Circuit

2X 5/5 Adductor Rock back 5 Forward Fold to Deep Squat 5/5 Assisted Cossack Squat - can use rack or TRX

Barbell Deadlift

3 x 12

Single Leg Hip Thrust

3 x 8

Push-Up

3 x MAX

Lat Pulldown Cable Machine

3 x 12

Foot Elevated Cossack Goblet Squat

3 x 8

Seated DB Lateral Raise

2 x 20

Band Lateral Raise

2 x MAX

Kneeling Bench Shoulder Stretch

1 x 2:00

Wednesday

Zone 2 Cardio and Core

Zone 2 or Steady State Cardio

1 x 30:00

Pelvic Tilt with Proper Breathing

3 x 6

Side Lying Ball Press

3 x 6

DeadBug

3 x 6

Thursday

Full Body Lunge

Circuit

2X 5/5 Hip Drifts 5/5 Adductor Rockbacks 6 Plank to Down Dog

Smith Machine Reverse Lunge

3 x 10

Supported Single Arm DB Row

3 x 8

Skull Crushers

3 x 15

DB Walking Lunge

3 x 8

DB Bicep Curls

3 x 15

Air Squat

3 x 0:30

Pigeon Stretch

1 x 2:00

Coach

Customer Reviews

Overall Rating

STRONG SQUAD

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