Hot Seller

TEAM UNCHAINED

Unchained Strength

Powerlifting, Bodybuilding, Functional Training, Power Sports
Coach
Christy Senay

**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

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Get Stronger
Random workouts create random results. Team Kremez programming is periodized to get you stronger. PERIOD.
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Learn New Exercises
Exercise selection varies to keep you learning new things and pushing past your comfort zone. Within the first week, you will probably do exercises you have never done before, or have applied differently, that strengthen weaknesses that may have neglected in the past.
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Join a Community Who "Gets It"
It is hard to go out of your comfort zone alone. TEAM UNCHAINED is unified in the fact we all want to be stronger, improve our mindsets, and have fun suffering through a brutal workout. Do you get that? Then this is your team.
Features
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Programming 5 days per week
5 Days of programming based around squat, bench/overhead, deadlift, and conditioning.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells
Recommended
Kettlebells // GHR // Cable Machine // Trap Bar // Leg Press
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

McGillionaire

A

McGillionaire 💸

The McGillionaire Warm-Up - 1x6 Per side McGill Sit Up w/ 10s hold at top (instruction on youtube starts at 3:40) - 1x6 Per side (alternating) Side Plank w/ 10s hold each rep - 1x6 Per side Bird Dog w/ 10s hold each rep

B

Back Squat

4 x 8 @ 70 %

C

Bulgarian Split Squat

12, 10, 8

D

Stability Ball Hamstring Curl

3 x 8

E

Walking Lunges

1 x 50

F

Hollow Hold

3 x 0:20

Monday
Week 1 Day 2

Bench Warm Up A

A

- Push-Up Plus 2x15 - Shoulder W's 2x15 - Band Tricep Pushdowns 2x20

B

Bench Press

4 x 8 @ 70 %

C

One-Arm DB Bench Press

12, 10, 8

D1

DB Fly

4 x 10

D2

Chest-Supported DB Row

4 x 10

E

Push-Up

3 x 0:45

F

Split Stance Overhead Tricep Extension

20, 15, 12, 10

Wednesday
Week 1 Day 4

Prep

A

Deadlift A

- 2x10 (per side) Bird Dog - 2x10 Goblet Squat (w/ 2s pause at bottom) - 2x10 (per leg) Single Leg RDL w/ DB or KB- slow

B

Deadlift

4 x 8 @ 70 %

C

Romanian Deadlift

12, 10, 8

D

Hip Thrust

4 x 10

E

Pull-Up

4 x MAX

F

Seated Row

4 x 15

G

Ab Wheel

3 x 8

Thursday
Week 1 Day 5

Shoulder Prep

A

Banded External Rotation Banded Serratus Wall Slides 1x10 Overhead Banded Tricep Extension 1x20

B

Shoulder Press

4 x 12

C

Incline DB Bench Press

4 x 12

D

DB Bench Pull-over

15, 12, 10

E

Dip

4 x MAX

Shoulder Burner

F

3 rounds 10 lateral raises, last set drop set 10 upright row (can be done w/ DBs), last set drop set 10 reverse flys, last set set

G

DB Overhead Carry

3 x 50

Friday
Week 1 Day 6

Prep

A

McGillionaire 💸

The McGillionaire Warm-Up - 1x6 Per side McGill Sit Up w/ 10s hold at top (instruction on youtube starts at 3:40) - 1x6 Per side (alternating) Side Plank w/ 10s hold each rep - 1x6 Per side Bird Dog w/ 10s hold each rep

B

Manmaker

5 x 2

C

Inverted Row

3 x 10

Circuit

D

3 Rounds for time - 5 Pull-Up - 10 KB Swings (moderate weight- i use 50lbs) - 10 Ball Slams (moderate weight- i use 20lbs) if no med ball do burpees - 8 GHR Sit-Up *record time in leaderboard

Coach
coach-avatar Christy Senay

Seven 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 compete in strongman, and a lot of my programming is influenced by both of my sports.

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THIS YOUR TIME

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!

Start My 7-Day Free Trial
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FAQs
Who is this training for?
TEAM UNCHAINED is for those who are committed to getting real results. You'll get strong(er) and you'll develop your aerobic capacity, but more importantly, you'll look and feel your best.
How long does each session take?
Each session is designed to take you around 60-90 min.
Is Christy really coaching us?
Absolutely. I'll be following along with the training and chiming in on the team's message boards. Ask questions, post your comments, and let's go on this journey together.
When does the next training cycle begin?
I've designed the training so that you can jump in right now. Rather than trying to time up the start or end of a training block, jump right in and join the team today.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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."

verified-athlete-avatar @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"

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TEAM UNCHAINED
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TEAM UNCHAINED
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TEAM UNCHAINED
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