TEAM UNCHAINED
Christy Senay
Powerlifting, Bodybuilding, Functional Training, Power Sports**Gain STRENGTH, CONFIDENCE, and the BODY YOU DESERVE **
I created TEAM UNCHAINED so that ANYONE who wanted to get stronger in the barbell lifts and train like a powerlfiter could have a road map and wouldn't have to take the journey alone.
The training of TEAM UNCHAINED is structured around increasing your powerlifts; squat, bench, deadlift. You will both strengthen your weaknesses and increase your total while tearing up accessories to build the body YOU want.
Programming also includes a whole day focused on building that BIG BAD B00ty! Strong glutes = strong lifts!
TEAM UNCHAINED is delivered through TrainHeroic which makes it easy to view your daily program, instructional videos, and track your workouts.
One of the best parts is that you are not alone- The Train Heroic App makes it easy to connect with me and the rest of TEAM UNCHAINED.
Get strong with U.S.
- Christy Senay (@krispy_kremez)
formerly named TEAM KREMEZ
Prep
A
⚒️ Body Tempering Warm Up - Squats
Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 10 Hip Airplanes per side (option to weight them w/ KB in opposite arm) - 2x60s rolling plank- hold each position 20s (L side, Front, R Side) - 10 total box jumps* for height to get your legs to wake up w/ explosive power! (break up into 2-3 sets) *can sub for quick explosive air squats
B
Back Squat˙
3 x 3 @ 80 %
C
Barbell Goodmorning˙
3 x 6
D
Constant Tension Step Up
3 x 8
E
Leg Press
3 x 15
F
Copenhagen Plank
3 x 10
Prep
A
⚒️ Body Tempering Warm Up - Bench
Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 5 per side T-Spine rotations (hold stretch 10s) - 20 Band bench pull-aparts - 15 per arm, bottoms up, single arm KB press (or single arm DB press) Set up your bench position with your back as tight as possible when you do a regular bench press. Go slow and engage the glutes, core, and legs.
B
Bench Press˙
3 x 3 @ 80 %
C
Spoto Presses
3 x 6
D
Dips˙
E1
Face Pull˙
3 x 20
E2
KB Plank Rows
3 x 10
Prep
A
⚒️ Body Tempering Warm Up - Deadlift
Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 10 per side staggered stance RDLs - 60s pull-over deadbug
B
Deadlift˙
3 x 3 @ 80 %
C
Pendlay Row˙
3 x 6
D
High to low row/pulldown
3 x 15
E1
Cable Pull Thru
15, 15, MAX
E2
Cable Crunches
3 x 20
Prep
A
⚒️ Body Tempering Warm Up - Lower & Upper
Before a blade can be sharpened, it must first be tempered—heated, shaped, and prepared to handle the edge it’s about to take. Blade Tempering is your foundation. This warm-up is about activating your body, stabilizing your core, and preparing your joints and muscles for the intensity ahead. .... - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) - 20 slow mountain climber stretches (push-up between optional) - 10 Windmills per side - 10 slow Bulgarian split squats w/ rotation (no weight)
B
High Bar Back Squat
3 x 7 @ 60 %
C
Barbell Push Press˙
4 x 5
D
Pull-ups˙
E
Glute Focused Walking Lunge
3 x 10
F1
Tricep Pushdown˙
3 x 20
F2
Single Arm Cable Rear Delt Fly
3 x 20
A
Cardio
1 x 10:00
Conditioning
B
🧊 Cooling the Blade - Option B
🧊 Cooling the Blade - Option B 3 rounds Light to moderate weight—this is about conditioning, not grinding. Circuit: - Forward Sled Drag x 50ft - Backward Drag x 50ft - Lateral Sled Drags x 50ft (per direction) 💤 Rest just as needed between rounds
C1
DB or BB Cursty Lunges
3 x 15
C2
Bottoms up half kneeling KB press
3 x 15
C3
Banded Kettlebell Swing˙
3 x 15
C4
Suitcase Carry˙
3 x 100
C5
Contralateral Bird Dog Rows
3 x 10
Recovery
D
🧘♀️ Edge Recovery Flow
Repeat this sequence 1-2x Couch Stretch – 1 min/side Pigeon Pose or Figure-4 Stretch – 1 min/side Banded lat stretch – 1 min/side Dowel Shoulder External Rotation - 1 min/side
Christy Senay
Twelve years ago, my own passion for the weight room inspired me to switch from designing behind a desk to teaching others in person and virtually the power of the barbell. Although my fitness journey started in weight loss, it evolved to pushing myself on the platform as a competitive elite powerlifter. Now I am a professional strongwoman, and both of my sports influence a lot of my programming.
For less than $1 a day you can have access to 5 workouts a week that will push you into your potential. Let's get strong together!
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Briana Saul
Team Member
Verified Athlete"I love being a part of TEAM UNCHAINED. I no longer have to stress about what I’m going to train at the gym. The best part is, it’s completely affordable to join the team! PLUS Christy gets super creative with incorporating movements I’ve never tried before!"
Michael McAuliffe
Down 25lbs and gaining strength!
Verified Athlete"I have to say that this is some of the best and most accessible training that I have followed. Christy also puts her own twist on some exercises that keeps the training challenging and interesting. If there are any questions Christy is very quick to respond with clarification and motivation."
@cutiee76
Gainzzzzz
Verified Athlete"I can't believe the strength I gained since starting your programs. I started with look strong naked in September and when I finished that I jumped into TEAM UNCHAINED. My weight hasn't changed much but I definitely see changes in my upper body. August my squat 1RM was 255lbs and now it's 270lbs"
When you join a team you’re getting more than programming, you’re joining an online community.
TEAM UNCHAINED
TEAM UNCHAINED
TEAM UNCHAINED
