New

STRONG GIRLS CLUB

Fort Knox Coaching

Functional Training
Coach
COACH RACHEL

We all want to LOOK GOOD and FEEL GOOD… and YOU can have that. Without spending hours in the gym or restricting your diet; Training is a part of your life forever, that way we can have STRONG and HEALTHY bodies to carry us through anything life throws at us.

Training is just as important as sleeping and eating; its an integral part of health.

It shouldn’t take away from other areas of your life but SUPPORT them by increasing strength, movement, power and developing a STRONG mindset.

Strength training consistently is what gives you progress, similar movement patterns each week, built over time with intention - sounds boring? Not when you see results in the way of zero/less injuries and building lean muscle mass in all the right places.

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WHY STRENGTH TRAIN?
LOOK GOOD + FEEL GOOD + STAY INJURY FREE + BE HEALTHY + DEVELOP A STRONG MINDSET
Features
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Programming 5 days per week
Daily strength with conditioning sprinkled in; ideal for anyone looking to stay healthy and strong.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach know you better, and keep you going, all through an app.
Equipment
Required
Dumbbells // Kettlebells // Bands
Recommended
Barbell // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
2024-6-26

Circuit

A

Every minute on the minute x 36 minutes 1: Bike x 10-12 calories 2: Single Arm KB Carry 15m each 3: 12-15 Down Ups 4: Single Arm Overhead KB Carry 15m each

B1

Pigeon Stretch

B2

Couch Stretch (Hip Flexors)

B3

Lat & Pec Stretch

Wednesday
2024-6-27

Prep

A

Run Prep

3 Rounds of: 20 calf raises 10 lateral leg swings each side 10 90/90

B

Run

8:00, 12:00, 16:00, 8:00

Thursday
2024-6-28

A1

Single Leg RDL

2 x 10

A2

Dead Bug

2 x 12

A3

Banded Row

2 x 14

B1

Sled Push

4 x 20

B2

Gorilla KB Row

4 x 16

B3

Side Plank with Banded Clamshell (Dynamic)

4 x 10

C1

Barbell Hip Thrust

3 x 15

C2

Split Squat

3 x 10

C3

Plank

3 x 0:45

Coach
coach-avatar COACH RACHEL

TRAINING AND COACHING FOR OVER 10 YEARS, IN STRENGTH, SKILLS, REHAB ACROSS THE GLOBE. HERE TO SHARE EVERYTHING LEARNED SO YOU GAIN.

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BE STRONG, BE FIERCE:

BE A STRONG GIRL.

Get STRONG GIRLS CLUB
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FAQs
Who is this training for?
Anyone looking to keep their body healthy, wanting to look good and feel good at the same time. Taking the stress out of training.
Join Your Virtual Gym

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

STRONG GIRLS CLUB
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STRONG GIRLS CLUB
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STRONG GIRLS CLUB
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STRONG GIRLS CLUB