New

The Female Hybrid Program

Hoonsquad

Endurance, Strength & Conditioning, Mobility

Coach

Stephany Hoon

Welcome to the Female Hybrid Program. This program is about getting strong, lean** and conditioned. Built specifically for women who want more than just a gym routine. Want to lose body fat and actually keep it off? I've got you. Want to build real strength, improve your fitness and feel powerful every single day? Let's get to work. Want a program that challenges you and keeps you consistent for the long run? You are exactly where you need to be. Every session combines strength training and functional conditioning, designed specifically for women who are done with average programs and ready to train at a higher level.

Community and Coaching You will have direct access to me and a community of women from all over the world showing up every day for the same reason. To get stronger, leaner and fitter than they have ever been. You are not in this alone and I am here every step of the way. Let's get to work.

$49 / mo

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World Class Coaching. Made for Her.

Every woman deserves a coach who understands her body, her goals and her journey. I am bringing my expertise directly to your phone so you can train with confidence, feel incredible in your skin and build results that last. Structured, supportive and designed specifically for you. Any time. Any place. No excuses.

Your Circle. Your Coach. Your Results.

Through the app you can chat directly with me and every other woman on the program. This is a space where we lift each other up, celebrate every win and keep each other accountable. Share your journey, ask questions and draw strength from a community of women who truly get it. Because the right support system changes everything.

Features

Programming 6 days per week

Three strength sessions and three runs every week, structured, progressive and built around your body and your goals. No guesswork, just results.

Exercise Video Guidance

Stephany coaches every exercise on video so you know exactly what to do and how to do it right from day one.

Detailed, expert instruction

Every session is built with intention and purpose. Stephany holds you to the standard that creates real, lasting change.

Committed Teammates

A global community of women showing up every day for the same reason as you. You are not in this

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Dumbbells // Cable Machine

Sample Week

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

Monday

Upper body & core

Internal And External shoulder rotation

2 x 24

Cat-cow stretch

2 x 10

Lady Pushups

2 x 12

Lat Pulldown

4 x 10

Incline Dumbell bench press

4 x 10

Seated Cable rows

3 x 12

Dumbbell Shoulder Press

3 x 10

Cable Facepull

3 x 15

Lateral raises

3 x 12

Hanging Knee raises

3 x 12

Russian Twist

3 x 20

Plank hold

@ 0:45

Situps

3 x 12

Ski erg 2

@ 200

Wednesday

Lower Body Strength & Stability

Walking lunges bodyweight

1 x 20

Weighted hip thrusts

2 x 15

World biggest stretch

3 x 10

Banded Lateral Walks

2 x 15

Bodyweight Squats

1 x 15

Barbell back squat Explained

4 x 6

Box Jumps

4 x 5

Romanian Deadlifts

4 x 8

Bulgarian split squat

3 x 20

Sled push Explained

3 x 20

Step ups

3 x 24

Assault bike

Hamstring + Hip Flexor stretch

Deep squat hold

1 x 10

Cat-cow stretch

Friday

Week 1 Day 5

Walking lunges with Rotation

@ 20

Inch Worms

2 x 8

Banded glute lateral Walks

1 x 30

Dumbbell Romanian Deadlifts

3 x 12

Dumbbell push press

3 x 12

Kettlebell Goblet Squats

3 x 15

Dumbbell walking Lunges

@ 20

Single Arm Dumbbell Row

3 x 12

Running

@ 400

Kettlebell Swings

3 x 15

Burpee

3 x 12

Rowing Machine

@ 250

Lady Pushups 2

3 x 10

Coach

More from Hoonsquad

Stephany Hoon

Head Coach with 10 years experience helping women transform through lifestyle, bodybuilding & hybrid training. Specializing in fat loss, muscle building, endurance, strength & sustainable body composition results through structured training and performance-based coaching.

The Only Thing Left is to Start.

You have the coach, the program and the community. Everything you need to feel lean, strong and confident in your own skin is right here. Stop waiting for the right time, this is it. Let's glow.

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FAQs

Is this program suitable for me if I'm not super advanced?

Yes. Sessions are structured so you can scale the load to where you are right now. What matters is the effort you bring, not where you start.

6 sessions a week sounds like a lot. Is that realistic?

It is if you want real results. Missing a session won't derail you. What you can't do is half-commit and expect full results.

What kind of training is involved?

Every week covers strength work and functional conditioning designed specifically for women. You'll build lean muscle, lose body fat and develop real fitness that lasts.

The Proof

Susan Pienaar

20kg Lost | Age 52

Verified Athlete

"“At 52, I never imagined I could achieve results like this. With Stephany’s guidance, I lost a total of 20kg, improved my health, and gained so much confidence. The support, accountability, and sustainable approach made all the difference.”"

Jade De Villiers

12kg Lost | Mom of 2

Verified Athlete

"“As a busy mom of two, I struggled with structure. Stephany helped me lose a total of 12kg while balancing family life, without extreme diets or endless cardio. I feel energized, confident, and proud of what I’ve achieved.”"

Kirsty-Leigh Johnson

8kg Lost

Verified Athlete

"Stephany’s coaching gave me the structure and accountability I needed. I lost 11kgs, built strength, and completely transformed my mindset around fitness and nutrition. The results speak for themselves, and I feel amazing.”"

Margie De Villiers

15kg Lost

Verified Athlete

"“Losing 15kg has completely changed how I feel about myself. Stephany helped me build a body and mindset that became my strongest asset. I feel more empowered and more confident than ever.”"

Join Your Virtual Gym

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

The Female Hybrid Program