Hot Seller

Supple Strength

Dr. Susie Spirlock

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

Supple Strength was created for one reason: to give women access to a high-level strength and conditioning program without the high price tag.

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 6-week programs 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!
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 that progress as the weeks and months go on.
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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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Delivered through TrainHeroic
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
Barbell + Plates // Squat Rack // Dumbbells // Long Resistance Bands // Incline Bench // Pulley System
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper Body One

A1

Quadruped Thoracic Rotation

1 x 30

A2

Banded Shoulder Dislocates

1 x 30

A3

Banded Pull Apart

1 x 30

A4

Banded Face Pull

1 x 30

A5

Banded Plyo Pushup

2 x 5

B

Barbell Floor Press

5, 5, 8, 8, 8

C

Seated Cable Rows

12, 10, 8

D

DB Seated Shoulder Press

3 x 10

E

Half Kneeling Single Arm Pulldown

3 x 10

F1

Bicep Curls Dumbbell

2 x 10

F2

Lateral Raises Dumbbell

2 x 10

G

360 Breathing

1 x 5:00

Monday
Lower Body One

A1

Banded Dead Bugs

1 x 60

A2

Double Banded Glute Bridge

1 x 30

A3

Bodyweight Squat

2 x 5

A4

Vertical Depth Jump

2 x 5

B

Barbell Box Squats

5 x 5

C

Dumbbell Romanian Deadlift

10, 8, 6

D

Dumbbell Reverse Lunge

3 x 8

E

B-Stance Hip Thrust

3 x 6

F

Deficit Calf Raise Knees Staight

2 x MAX

G

360 Breathing

1 x 5:00

Tuesday
CONDITIONING & CORE ONE

A

Bike/ Row/ Elliptical/ Stairmaster

1 x 15:00

B1

High Plank Shoulder Taps

3 x 20

B2

Russian Twists

3 x 20

B3

Dynamic Bear Plank

3 x 20

Wednesday
Upper Body Two

A1

Quadruped Thoracic Rotation

2 x 0:30

A2

Banded Shoulder Dislocates

1 x 30

A3

Banded Pull Apart

1 x 30

A4

Banded Face Pull

1 x 30

A5

Inverted Rows

2 x 5

B

Barbell Bent Over Row

5, 5, 8, 8, 8

C

Close Grip Lat Pulldown

10, 8, 6

D

Chest Press Dumbbell

3 x 8

E

Landmine OH Press

3 x 10

F1

DB Skull Crushers

2 x 10

F2

Alternating Front Raises

2 x 10

G

360 Breathing

1 x 5:00

Thursday
Lower Body Two

A1

Banded Dead Bugs

1 x 60

A2

Double Banded Glute Bridge

1 x 30

A3

Kettlebell Swings

2 x 5

A4

Barbell Deadlifts

5 x 5

B

Landmine Squats

10, 8, 6

C

Glute Bias Step-Ups

3 x 8

D

Single Leg Hip Thrusts

2 x 10

E

Deficit Calf Raise Knees Bent

2 x MAX

F

360 Breathing

1 x 5:00

Friday
CONDITIONING & CORE TWO

A

Bike/ Row/ Elliptical/ Stairmaster

1 x 20:00

B1

High Plank Knee To Elbow

3 x 20

B2

Banded Wood Chops

3 x 20

B3

Side Plank Reach

3 x 20

Coach
coach-avatar Dr. Susie Spirlock

Susie is a board certified physical therapist and weightlifting coach who has been picking up heavy stuff off the ground for the past 5 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 with a community and coach to help get them there.
Is there a home version if Supple Strength?
Since my goal is to get more women (and men) in the weight room and underneath barbells, I currently do not offer at-home programs.
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. At this time, there are no form checks by Susie. However, she plans to offer weekly form checks in the future as a part of Supple Strength Plus for an additional cost.
Join Your Virtual Gym

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

Supple Strength
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Supple Strength
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Supple Strength
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