Hot Seller

Supple Strength

Move Your Bones LLC

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!

$33 / mo

Start My 7-Day Free Trial

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!

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.

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!

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

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.

Programming 6 days per week

Get 4 strength training sessions + 2 conditioning sessions per week with new blocks every 6 weeks.

Exercise Video Guidance

My app is loaded with instructions, demo videos, and workout tips so you know exactly how to execute your lifts!

Detailed, Expert Instruction

A truly gimmick-free, no-nonsense approach to strength & conditioning formulated by a Doctor of Physical Therapy.

Committed Teammates

Unmatched support from an online community of likeminded individuals, just like you!

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

Sample Week

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

Monday

HOME Lower Body One

Banded Dead Bugs

1 x 20

Single Leg Hip Thrusts

1 x 15 @ 15

Kettlebell Swings

2 x 5

Dumbbell Romanian Deadlift

5, 5, 8, 8, 8, 8

B-Stance DB Squats

4 x 10

Plyo Step-Ups

2 x 10 @ 10

Dumbbell Hip Thrust 10-10-10

2 x 20

Side Plank Hip Raise

2 x MAX @ MAX

360 Breathing

1 x 3:00

Monday

GYM Lower Body One

Supine Banded Y's

1 x 20

Single Leg Hip Thrusts

1 x 15

Kettlebell Swings

2 x 5

Barbell Deadlifts

5, 5, 3, 4, 4, 4

B-Stance Front Squats

4 x 8

Plyo Step-Ups

2 x 10 @ 10

Hip Thrust 10-10-10

2 x 20

Side Plank Hip Raise

2 x MAX @ MAX

360 Breathing

1 x 3:00

Tuesday

GYM Upper Body One

Thread the Needle

1 x 15

Banded Shoulder Dislocates

1 x 20

Banded Face Pull

1 x 20

Banded Rotation Punches

2 x 10

Bench Press Barbell

5, 5, 3, 4, 4, 4

Bent Over Drop Rows

3 x 16

Single Arm Landmine Overhead Press

4 x 6

Landmine Rotational Clean & Press

4 x 6

Chin Up Progression

2 x 5

DB Skull Crushers

2 x 10

360 Breathing

1 x 3:00

Tuesday

HOME Upper Body One

Thread the Needle

1 x 15

Banded Shoulder Dislocates

1 x 20

Banded Face Pull

1 x 20

Banded Rotation Punches

2 x 10

Dumbbell Floor Press

5, 5, 8, 8, 8, 8

Bent Over Drop Rows

3 x 16

Half Kneeling Single Arm Overhead DB Press

4 x 10

Single Arm Snatch to Step

4 x 8

Dumbbell Lat Pullover on Floor

3 x 10

DB Skull Crushers

2 x 10

360 Breathing

1 x 3:00

Wednesday

GYM Conditioning & Core One

Bike/ Row/ Elliptical/ Stairmaster

Landmine Oblique Rotations

3 x 20

Copenhagen Cross Connect

3 x MAX @ MAX

Glute Bridge Banded Marches

3 x 20

Wednesday

HOME Conditioning & Core One

Running/ High Knees/ Running In Place/ Jump Rope

Russian Twists

3 x 20

Copenhagen Cross Connect

3 x MAX @ MAX

Glute Bridge Banded Marches

3 x 20

Thursday

HOME Lower Body Two

Dynamic Bear Plank

1 x 60

Bodyweight Squat

2 x 5

Vertical Depth Jump

2 x 5

Goblet Squats 4-3-1

5, 5, 8, 8, 8, 8

B-Stance RDL with Rotation

4 x 8

Kettlebell Swings

4 x 10

Walking Lunges with Rotation

2 x 16

Banded Reverse Nordic Curls

3 x MAX

360 Breathing

1 x 3:00

Thursday

GYM Lower Body Two

Dynamic Bear Plank

1 x 60

Bodyweight Squat

2 x 5

Vertical Depth Jump

2 x 5

Barbell Back Squats

5, 5, 3, 4, 4, 4

Barbell Romanian Deadlift

8, 7, 6

Kettlebell Swings

3 x 10

Walking Lunges with Rotation

2 x 16

Banded Reverse Nordic Curls

3 x MAX

360 Breathing

1 x 3:00

Friday

GYM Upper Body Two

Quadruped Thoracic Rotation

1 x 15

Banded Shoulder Dislocates

1 x 20

Banded Pull Apart

1 x 20

Inverted Rows

2 x 5

Pendlay Rows

5, 5, 3, 5, 5, 5

Single Arm Chest Press with Single Leg Hip Thrust Iso Hold

4 x 8

Banded Plyo Pushup

4 x 6

Lat Pulldown with Rotation

2 x 10

Alternating Hammer Curls

2 x 20

360 Breathing

1 x 3:00

Friday

HOME Upper Body Two

Quadruped Thoracic Rotation

1 x 15

Banded Shoulder Dislocates

1 x 20

Banded Pull Apart

1 x 20

Speedy Reciprocal Banded Rows

2 x 10

Gorilla Rows

5, 5, 10, 10, 10, 10

Single Arm Chest Press with Single Leg Hip Thrust Iso Hold

4 x 8

Bench Plyo Pushup

4 x 6

Banded Lat Pulldown

3 x 10

Alternating Hammer Curls

2 x 24

360 Breathing

1 x 3:00

Saturday

GYM Conditioning & Core Two

Bike/ Row/ Elliptical/ Stairmaster

1 x 30:00

Half Kneeling Windmill

2 x 16

Single Arm Overhead March

2 x 20

Stability Ball Leg Lifts with Overhead Push

2 x 20

Saturday

HOME Conditioning & Core Two

Bike/ Row/ Elliptical/ Stairmaster

1 x 30:00

Half Kneeling Windmill

2 x 16

Single Arm Overhead March

2 x 20

Stability Ball Leg Lifts with Overhead Push

2 x 20

Coach

More from Move Your Bones LLC

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.

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

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 who want to build muscle, feel confident in the gym, and look, feel, and perform their best. Supple is for you if you have some experience in the gym and want a sustainable program for lasting results. Whether you have a full gym or limited equipment, Supple will make you 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!

The Proof

Laura Jacquez

Lifter & Supple Strength Member

Verified Athlete

"I am doing lunges for the first time in years! I’m getting stronger in rotational movements, doing better with prioritizing core work and cardio, and my squat numbers are moving up! Susie is so knowledgeable, accessible, kind, and fun! I would absolutely recommend!"

Join Your Virtual Gym

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

Supple Strength

Supple Strength

Supple Strength

Customer Reviews

Overall Rating

Supple Strength

Start My 7-Day Free Trial