The Garage Squad: Training by Kathryn Alexander in TrainHeroic

The Garage Squad

Alexander Training

Coach
Kathryn Alexander

The Garage Squad is a full body resistance training program for the woman who wants to lift and look like she lifts. In 3 solid session per week, we will push, pull and squat our way to confidence and strength. This is the program that my clients follow if their goal is to get stronger and leaner.

You can do this! Join us today!

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Full Body Strength
Full body strength training will make you feel look and feel strong and healthy.
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Coach and Teammate support
Don't go at your goals alone! Work alongside others, and I'll keep track of your progress. Message me anytime you have questions!
Features
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Access to your coach
I will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos and how-to's to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and teammates will push you harder, know you better, and keep you going longer.
Equipment
Required
dumbbells // bands
Recommended
barbell
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
W1A

A

Goblet squat

4 x 12

B

Pushups/pushup negatives

C

Barbell Hip Thrust

4 x 8

D

1 arm dumbbell row

4 x 10

E

band pullaparts

3 x 15

Monday
W1A home

A

Goblet squat

3 x 12

B

Pushups/pushup negatives

C

1 leg glute bridge

3 x 8

D

Seated cable row, flat

3 x 10

E

band pullaparts

3 x 15

Wednesday
W1B

A

Reverse lunge with dbs

3 x 8

B

Standing dumbbell overhead press

3 x 12

C

1 leg RDL

3 x 8

D

Band lat pulldown

3 x 15

E

Lateral raise

Wednesday
W1B home

A

Reverse lunge with dbs

3 x 8

B

Standing dumbbell overhead press

3 x 12

C

1 leg RDL

3 x 8

D

Band lat pulldown

3 x 15

E

band pullapart pulldown

3 x 15

Friday
W1C

A

Bulgarian Split Squat

3 x 10

B

Plank to downward dog

3 x 8

C

Y

3 x 12

D1

Bird dog

3 x 8

D2

dead bug

3 x 8

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It's Go Time!

If you're looking to set and commit to goals, work hard, and dedicate yourself to a program, then let me help you. I promise you will feel empowered, informed, and supported.

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

The Garage Squad
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The Garage Squad
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The Garage Squad
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