Strong and Mobile

Elliot Kim

Mobility, Functional Training, Strength & Conditioning

Coach

Elliot Kim

My aim is for you to master your body and unlock freedom of movement.

You will internalize critical training principles and learn the most up-to-date information on strength and mobility training.

By joining, you will learn how to:

(1) apply the appropriate training principles to any exercise

(2) break down and understand the components of each exercise

(3) become a better learner and more intentional athlete

I truly want you to achieve your goals and become the best version of yourself.

This doesn’t only mean in terms of your fitness goals.

I also want you to become a self-sufficient learner and lifelong practitioner of physical movement.

You will gain access to my signature program (the very one that I train with) and receive guidance from me!

If you have 1+ years of gym/calisthenics experience and are now willing to become stronger and more mobile, then my training app is a great fit for you~

$30 / mo

Get Strong and Mobile

Get Strong and Mobile, Simultaneously...

Strong but stiff? Flexible but weak? I gotchu...with my programming and guidance, you'll learn how to build strength AND flexibility at the same time. This is how you become a mobile machine!

Direct Access to Me

Say goodbye to training in the dark. You will no longer have to guess WHAT to do or HOW to do it. You will be able to directly ask me questions and send me form videos to receive coaching.

Join the VIP Team

You will be training with my signature program, the one that I personally train with. You will join a team of like-minded individuals, who all aim to get stronger and more mobile. Each athlete will train on the same schedule and hold each other accountable.

Less Than $1/Day

Can't beat this value...

Features

Access to me, Elliot Kim

I'll personally coach you through each week, giving you all the info and guidance you need to get the results you deserve.

Programming 4 days per week

Daily programming of strength and mobility training + conditioning. This program is best fit for intermediate to advanced athletes.

Exercise Video Guidance

You'll have access to a form reference video of me, for every single exercise. No more guessing what to do.

Detailed, expert instruction

I will provide the feedback you need to grow + you teammates will hold you accountable.

Committed Teammates

Train together with fellow athletes on your journey to becoming strong and mobile.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app

Equipment

Required

Cables // Dumbbells // Barbells

Recommended

Conventional Gym Access // Lifting Straps

Sample Week

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

Sunday

Day 1- Upper

Pull Up

4 x 3

Hanging Cobra

4 x 0:10

DB Incline Press

4 x 8

Pigeon Stretch

4 x 0:20

Couch Stretch

4 x 0:20

Single Arm Pull

3 x 8

Chest Fly

3 x 8

Cable External Rotation

2 x MAX

Cable Internal Rotation

2 x MAX

Lateral Raise

Bicep Curl

Tricep Extension

Monday

Day 2 - Lower

Hip Abduction Machine

2 x MAX

Hip Adduction Machine

2 x MAX

VMO Squat

3 x 10

RDL

3 x 8

Cossack Squat

3 x 8

Passive Hang

3 x 0:15

Hip Flexor Raise Isometric Hold

2 x 1

Walking Lunges

2 x MAX

Tib Raises

1 x MAX

Hops

1 x MAX

Hamstring Curl

3 x 8

Leg Extension

3 x 8

Tuesday

Pure Mobility Day

Hopping in place

3 x 1:00

Dead Hang

3 x 0:45

Couch Stretch

3 x 0:30

Pigeon Stretch

3 x 0:30

90-90 Hip Rotations

3 x 10

Butterfly Stretch

3 x 10

Elephant Pulse

3 x 0:45

Static Deep Dip

3 x 0:30

Deep Squat

2 x 0:30

Horse Stance

1 x MAX

Zone 2 Cardio

Wednesday

Day 4 - Upper

Deep Dip

3 x 10

Neutral Grip Pull Up

3 x 6

Bradford Press

3 x 10

Australian Row

3 x 10

Isometric Cable External Rotation

Isometric Cable Internal Rotation

Full Range Lateral Raise

3 x 10

Trap 3 Raise

3 x 10

Lateral Raise

2 x MAX

Bicep Curl

2 x MAX

Tricep Extension

2 x MAX

Thursday

Day 5 - Lower

Hamstring Curl

2 x 6

Squat

3 x 5

Hyperextension

3 x 8

QL Raise

3 x 8

Spinal Wave

3 x 5

Cable Hip Flexor Raise

2 x MAX

Hip Abduction Machine

2 x MAX

Hip Adduction Machine

2 x MAX

Tib Raises

1 x MAX

Hops

1 x MAX

Knee Extension Iso

2 x 0:10

Knee Flexion Iso

2 x 0:10

Friday

Pure Mobility Day

Hopping in place

3 x 1:00

Dead Hang

3 x 0:45

Couch Stretch

3 x 0:30

Pigeon Stretch

3 x 0:30

90-90 Hip Rotations

3 x 10

Butterfly Stretch

3 x 10

Elephant Pulse

3 x 0:45

Static Deep Dip

3 x 0:30

Deep Squat

2 x 0:30

Horse Stance

1 x MAX

Zone 2 Cardio

Saturday

Pure Mobility Day

Hopping in place

3 x 1:00

Dead Hang

3 x 0:45

Couch Stretch

3 x 0:30

Pigeon Stretch

3 x 0:30

90-90 Hip Rotations

3 x 10

Butterfly Stretch

3 x 10

Elephant Pulse

3 x 0:45

Static Deep Dip

3 x 0:30

Deep Squat

2 x 0:30

Horse Stance

1 x MAX

Zone 2 Cardio

Coach

More from Elliot Kim

Elliot Kim

Elliot is an ATG Certified Coach specializing in end-range strength training. He has coached hundreds of clients improve their strength, mobility, and body composition with his training and nutrition principles. Here, Elliot is offering athletes the opportunity to train together as a team, with his personal guidance.

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Get Strong and Mobile

FAQs

Is Elliot really programming and coaching us?

Yup! I'm putting my back into you and the Strong & Mobile Team. Every set and rep is designed by me. I'll be on the message boards asking and responding to questions too, so you're getting the real thing, in real time.

How do I access the training?

I've partnered with TrainHeroic to deliver your training. You'll create an account and your training will be delivered via an app (both iOS and Android) each day. There are video instructions around each movement and I'll always list out detailed instruction too.

What equipment will I need to do this?

You'll want access to a gym or all the basic equipment that are part of the training. We'll mostly use Barbells, Dumbbells, Bands, and Cables.

What level do I need to be at to perform this programming?

Intermediate to Advanced. You should have 1+ years of training under your belt / know how to perform all foundational movement patterns such as squat, hip-hinge, lunge, pushup, dip, pullup/chinup, row. Even better if you're familiar with ATG and/or Ben Patrick :)

What is the background of most people using this program?

Most of the athletes in Team Strong & Mobile have been casual gym goers for 1+ years, and are now looking to gain strength without getting stiff.

Is there a commitment to join the team?

Nope! You can cancel anytime, in the app.

How long are the workouts & how many days per week?

Each training day is designed to be around 50-75 minutes. There is 4 days of strength training, and 3 days of active recovery (pure mobility + conditioning).

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

Strong and Mobile

Strong and Mobile

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Strong and Mobile

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