Hot Seller

Supple Strength

Susie Spirlock

Women's Training, Strength & Conditioning, General Fitness, Functional Fitness
Coach
Dr. Susie Spirlock

Supple Strength was created for one reason: to give women access to a high-level programming without the high price tag. Whether you prefer working out in a gym or at home with limited equipment, I have you covered with the option of both gym AND at-home sessions to choose from.

And, I do it in a way that is based around brain gains, science-backed programming, & proven principles for muscle growth, aerobic performance, and strength gains.

You won't find gimmicks and flashy exercises like you see influencers post on social media. Supple Strength focuses on the six foundational movement patterns - push, pull, hinge, squat, lunge and carry - along with various zones of cardiorespiratory training, all validated by current research.

But, this isn't a quick 4-week challenge, or a way to get results fast.

I'm asking you for good old fashioned hard work and long term dedication to the process, but I promise you that, together, we will push the needle on your training like you never have before!

Let's get to moving those bones!

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SMART PROGRAMMING
Take your strength gains to the next level with a science-based, periodized programming that implements training principles for the best outcomes. I take all the guess-work out for you, so all you have to focus on is smashing your training sessions!
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RESULTS THAT LAST
There’s no room for quick fixes or 4-week challenges here. This program is formulated to train for LIFE with long term goals in mind. Month-by-month, I'll use proven methods to keep you interested and keep you progressing.
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PERFORMANCE-FOCUSED
No weigh-ins. No progress photos. No measurements. In Supple Strength, we focus on performance goals like PRs, progressive overload, good technique, and readiness to train!
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WHERE PHYSIO MEETS TRAINING
A truly gimmick-free, no-nonsense approach to training formulated by a coach who also happens to be a Doctor of Physical Therapy I use my unique skillset from multiple lenses to help you modify lifts in the presence of pain, and teach you how to become the strongest version of yourself.
Features
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Access to Your Coach
You'll have direct access to me via the group chat to get answers to any programming or fitness questions you have.
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Programming 6 days per week
Get 4 strength training sessions + 2 conditioning sessions per week with new blocks every 6 weeks.
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Exercise Video Guidance
My app is loaded with instructions, demo videos, and workout tips so you know exactly how to execute your lifts!
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Detailed, Expert Instruction
A truly gimmick-free, no-nonsense approach to strength & conditioning formulated by a Doctor of Physical Therapy.
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Committed Teammates
Unmatched support from an online community of likeminded individuals, just like you!
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The Best App There Is
Fumbling with a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through my app.
Equipment
Required
Dumbbells // Long Resistance Bands // Incline Bench
Recommended
Barbell + Plates // Squat Rack // Pulley System
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
HOME Lower Body One 

A1

Banded Dead Bugs

1 x 20

A2

Single Leg Hip Thrusts

1 x 15 @ 15

A3

Kettlebell Swings

2 x 5

B

Dumbbell Romanian Deadlift

5, 5, 8, 8, 8, 8

C1

B-Stance DB Squats

4 x 10

C2

Plyo Step-Ups

2 x 10 @ 10

D

Dumbbell Hip Thrust 10-10-10

2 x 20

E

Side Plank Hip Raise

2 x MAX @ MAX

F

360 Breathing

1 x 3:00

Monday
GYM Lower Body One 

A1

Supine Banded Y's

1 x 20

A2

Single Leg Hip Thrusts

1 x 15

A3

Kettlebell Swings

2 x 5

B

Barbell Deadlifts

5, 5, 3, 4, 4, 4

C1

B-Stance Front Squats

4 x 8

C2

Plyo Step-Ups

2 x 10 @ 10

D

Hip Thrust 10-10-10

2 x 20

E

Side Plank Hip Raise

2 x MAX @ MAX

F

360 Breathing

1 x 3:00

Tuesday
GYM Upper Body One

A1

Thread the Needle

1 x 15

A2

Banded Shoulder Dislocates

1 x 20

A3

Banded Face Pull

1 x 20

A4

Banded Rotation Punches

2 x 10

B

Bench Press Barbell

5, 5, 3, 4, 4, 4

C

Bent Over Drop Rows

3 x 16

D1

Single Arm Landmine Overhead Press

4 x 6

D2

Landmine Rotational Clean & Press

4 x 6

E

Chin Up Progression

2 x 5

F

DB Skull Crushers

2 x 10

G

360 Breathing

1 x 3:00

Tuesday
HOME Upper Body One

A1

Thread the Needle

1 x 15

A2

Banded Shoulder Dislocates

1 x 20

A3

Banded Face Pull

1 x 20

A4

Banded Rotation Punches

2 x 10

B

Dumbbell Floor Press

5, 5, 8, 8, 8, 8

C

Bent Over Drop Rows

3 x 16

D1

Half Kneeling Single Arm Overhead DB Press

4 x 10

D2

Single Arm Snatch to Step

4 x 8

E

Dumbbell Lat Pullover on Floor

3 x 10

F

DB Skull Crushers

2 x 10

G

360 Breathing

1 x 3:00

Wednesday
GYM Conditioning & Core One

A

Bike/ Row/ Elliptical/ Stairmaster

B1

Landmine Oblique Rotations

3 x 20

B2

Copenhagen Cross Connect

3 x MAX @ MAX

B3

Glute Bridge Banded Marches

3 x 20

Wednesday
HOME Conditioning & Core One

A

Running/ High Knees/ Running In Place/ Jump Rope

B1

Russian Twists

3 x 20

B2

Copenhagen Cross Connect

3 x MAX @ MAX

B3

Glute Bridge Banded Marches

3 x 20

Thursday
HOME Lower Body Two

A1

Dynamic Bear Plank

1 x 60

A2

Bodyweight Squat

2 x 5

A3

Vertical Depth Jump

2 x 5

B

Goblet Squats 4-3-1

5, 5, 8, 8, 8, 8

C1

B-Stance RDL with Rotation

4 x 8

C2

Kettlebell Swings

4 x 10

D

Walking Lunges with Rotation

2 x 16

E

Banded Reverse Nordic Curls

3 x MAX

F

360 Breathing

1 x 3:00

Thursday
GYM Lower Body Two

A1

Dynamic Bear Plank

1 x 60

A2

Bodyweight Squat

2 x 5

A3

Vertical Depth Jump

2 x 5

B

Barbell Back Squats

5, 5, 3, 4, 4, 4

C1

Barbell Romanian Deadlift

8, 7, 6

C2

Kettlebell Swings

3 x 10

D

Walking Lunges with Rotation

2 x 16

E

Banded Reverse Nordic Curls

3 x MAX

F

360 Breathing

1 x 3:00

Friday
GYM Upper Body Two

A1

Quadruped Thoracic Rotation

1 x 15

A2

Banded Shoulder Dislocates

1 x 20

A3

Banded Pull Apart

1 x 20

A4

Inverted Rows

2 x 5

B

Pendlay Rows

5, 5, 3, 5, 5, 5

C1

Single Arm Chest Press with Single Leg Hip Thrust Iso Hold

4 x 8

C2

Banded Plyo Pushup

4 x 6

D

Lat Pulldown with Rotation

2 x 10

E

Alternating Hammer Curls

2 x 20

F

360 Breathing

1 x 3:00

Friday
HOME Upper Body Two

A1

Quadruped Thoracic Rotation

1 x 15

A2

Banded Shoulder Dislocates

1 x 20

A3

Banded Pull Apart

1 x 20

A4

Speedy Reciprocal Banded Rows

2 x 10

B

Gorilla Rows

5, 5, 10, 10, 10, 10

C1

Single Arm Chest Press with Single Leg Hip Thrust Iso Hold

4 x 8

C2

Bench Plyo Pushup

4 x 6

D

Banded Lat Pulldown

3 x 10

E

Alternating Hammer Curls

2 x 24

F

360 Breathing

1 x 3:00

Saturday
GYM Conditioning & Core Two

A

Bike/ Row/ Elliptical/ Stairmaster

1 x 30:00

B1

Half Kneeling Windmill

2 x 16

B2

Single Arm Overhead March

2 x 20

B3

Stability Ball Leg Lifts with Overhead Push

2 x 20

Saturday
HOME Conditioning & Core Two

A

Bike/ Row/ Elliptical/ Stairmaster

1 x 30:00

B1

Half Kneeling Windmill

2 x 16

B2

Single Arm Overhead March

2 x 20

B3

Stability Ball Leg Lifts with Overhead Push

2 x 20

Coach
coach-avatar Dr. Susie Spirlock

Susie is a Doctor of Physical Therapy and coach who has been picking up heavy stuff off the ground for the past 6 years. WIth her background in physio & passion for nerding out over research studies, Susie brings an incredibly unique approach to training. Workouts are not only highly effective, but also backed by science.

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So, what are you waiting for?

The last strength & conditioning program you'll ever need is one click away.

Start My 7-Day Free Trial
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FAQs
How many workouts are programmed each week?
There are 6 total workouts per week - 2 upper body lifting sessions, 2 lower body lifting sessions, 1 high-intensity conditioning session, and 1 low-intensity conditioning session. Each workout includes a full warm-up, voiceover video demos, a cool-down, and exercise details.
How long are the training sessions?
Most of my sessions will take 60-75 minutes to complete when suggested sets, reps, rest periods, and exercises are completed accordingly. Expect them to take slightly longer upon sign-up as you get used to navigating the app!
Who is this training plan for?
Women (or men) who have some experience in the gym and/or with barbells who want a sustainable, long-term program for long term results, but also women with access to limited home equipment who prefer training from the comfort of their own home, but also want to make some serious gains.
Is there a home version if Supple Strength?
Yes! Each session has the option for you to choose between gym-based or at-home sessions. Simply select the version you want to do, and get after it!
What if I don't have access to a piece of equipment?
I understand that everyone has different access to equipment. Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability.
Is this physical therapy?
No, this is NOT physical therapy. Although the strength & conditioning program is created by a physical therapist, Susie is not YOUR physical therapist. Please consult with your medical professionals about any pain, injuries, or medical concerns.
How can I check my form?
Each exercise has a video demonstration with voice over and written instructions! You also get one weekly form check from Susie sent in the group chat.
What if I can only train 3 or 4 times per week?
Supple Strength is an adaptable training plan consisting of 4 lifting sessions and 2 aerobic conditioning sessions. If you can only perform 3 or 4 sessions per week, not a problem! Susie will give you guidance on what sessions to perform!
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Supple Strength
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Supple Strength
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Supple Strength
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