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Revolution Renegades

Revolution Wellness Collective

Women's Training
Coaches
Leah Mycofsky and Meghan Rohde

"Revolution Renegades" is our flagship full body strength and conditioning program designed to help you get stronger, improve your body composition, and move with confidence!

We focus on providing women with long term, sustainable results by using high quality, science backed programming. We offer 6 training days per week, with options for working out at the gym or at home. This allows you to choose the path that works best for you. We don't use new fads or unsustainable challenges that will leave your feeling burnt out and spinning your wheels. Instead, we use foundational, time tested strength movements and cardio training to create a research backed program designed to help you reach your fitness goals.

This will require hard work and consistency on your end, but we will be there with you as you push forward!

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Intelligent Programming
Level up your fitness with a periodized program that implements proven training principles like progressive overload. We will take all of the guessing out of training, so you can focus on you!
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Sustainable fitness
There are no flashy fads here. Train for long term fitness and LIFE. Each week is specifically designed to bring you closer to your fitness goals.
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Focus on Performance
Forget the weigh ins and the progress pics. We focus on PRs, technique, training readiness, and effort.
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Blend science with training
This program is created by your coaches who happen to be Doctors of Physical Therapy. Your coaches will use their unique backgrounds to help you modify your lifts to meet your needs and teach you to become the strongest you.
Features
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Access to your coaches
You will have direct access to us via the group chat to get answers to your fitness questions.
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Programming 6 days per week
Get 4 full body strength training sessions and 2 conditioning and core sessions per week. New training blocks start every 6 weeks.
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Exercise Video Guidance
Our program is filled with videos and workout cues to help you get the most out of your workouts. We include pelvic floor notes for added assistance.
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Detailed, expert instruction
A straightforward, efficient approach to fitness created by your experienced coaches.
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Committed Teammates
Progress alongside a team of likeminded women with a growth mindset, just like yours!
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Our favorite app
Sweating over a lifeless PDF is so last year. We will push you harder, know you better, and keep you going longer, all through the app.
Equipment
Required
Dumbbells // Bench // Long Resistance Bands
Recommended
Barbell and Plates // Squat Rack // Cable System
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
GYM - wk 1 day 1

Conditioning

A

lower body warm up

5-10 minutes on bike, rower, or treadmill, start light and gradually build in intensity up to 5-6/10 by the end of the warm up 3 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)

B

Back Squat

4 x 8

C

Hand supported SLRDL

3 x 12

D1

3 point DB row

3 x 12

D2

Single Arm DB Bench Press

3 x 12

E1

Lat Pulldown

3 x 12

E2

Bicycle Sit-Ups

3 x 8

Sunday
HOME wk 1 day 1

Conditioning

A

lower body warm up

start light and gradually build intensity as you go 4 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)

B

DB Front Squat

4 x 8

C

Hand supported SLRDL

3 x 12

D1

3 point DB row

3 x 12

D2

Single Arm DB Bench Press

3 x 12

E1

Band Pull Downs

3 x 12

E2

Bicycle Sit-Ups

3 x 8

Monday
GYM - wk 1 day 2

Conditioning

A

lower body warm up

5-10 minutes on bike, rower, or treadmill, start light and gradually build in intensity up to 5-6/10 by the end of the warm up 3 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)

B

Hip Thrust

4 x 8

C1

Goblet step back lunge

3 x 12

C2

Half-Kneeling DB Shoulder Press

3 x 12

D1

lateral band walk

3 x 12

D2

Cable face pull

3 x 12

D3

Side Plank

3 x 0:45

Monday
HOME wk 1 day 2

Conditioning

A

lower body warm up

start light and gradually build intensity as you go 4 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)

B

DB hip thrust with band

4 x 8

C1

Goblet step back lunge

3 x 12

C2

Half-Kneeling DB Shoulder Press

3 x 12

D1

lateral band walk

3 x 12

D2

Band Face Pull

3 x 12

D3

Side Plank

3 x 0:45

Tuesday
GYM - wk 1 day 3

Circuit

A

30 minute cardio equipment or outdoor run of choice in zone 2 Zone 2 is steady state aerobic exercise at 60-70% of your max heart rate Your max heart rate can be estimated. It will be roughly 220 - your age

B1

Short lever Copenhagen Plank

3 x 1:00

B2

Dead Bug

3 x 1:00

B3

Russian Twist

3 x 1:00

Tuesday
HOME - wk 1 day 3

Circuit

A

30 minute walk or zone 2 run Zone 2 is steady state aerobic exercise at 60-70% of your max heart rate Your max can be estimated. It will be roughly 220 - your age

B1

Short lever Copenhagen Plank

3 x 1:00

B2

Dead Bug

3 x 1:00

B3

Russian Twist

3 x 1:00

Wednesday
GYM - wk 1 day 4

Conditioning

A

upper body warm up

5-10 minutes on rower, bike or treadmill, start light and gradually build intensity to 5-6/10 3 rounds of 5 inch worm 10 plank with shoulder tap 10 plank to down dog

B

Barbell Bench Press

4 x 8

C1

Rack Chin Up

3 x 8

C2

Goblet Style DB lateral lunge

3 x 12

D1

DB Reverse Fly

3 x 1:00

D2

Front Plate Raise

3 x 1:00

D3

plank with shoulder tap

3 x 1:00

Wednesday
HOME - wk 1 day 4

Conditioning

A

upper body warm up

Start light and gradually build intensity 4 rounds of 5 inch worm 10 plank with shoulder tap 10 plank to down dog

B

DB Bench Press

4 x 8

C1

Band lat pull down

3 x 12

C2

Goblet Style DB lateral lunge

3 x 12

D1

DB Reverse Fly

3 x 1:00

D2

DB Front Raise

3 x 1:00

D3

plank with shoulder tap

3 x 1:00

Thursday
GYM - wk 1 day 5

Conditioning

A

lower body warm up

5-10 minutes on bike, rower, or treadmill, start light and gradually build in intensity up to 5-6/10 by the end of the warm up 3 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)

B

Deadlift

4 x 8

C1

Seated Cable Row

3 x 12

C2

single leg DB hip thrust

3 x 12

D1

Landmine half kneeling overhead press

3 x 12

D2

Landmine Goblet Squat

3 x 12

D3

Band Pull Apart

3 x 12

Thursday
HOME - wk 1 day 5

Conditioning

A

lower body warm up

start light and gradually build intensity as you go 4 rounds 15 double leg glute bridge 15 air squat 10 side plank with hip lift (5 per side)

B

DB Romanian Deadlift

4 x 8

C1

3 point DB row

3 x 12

C2

single leg DB hip thrust

3 x 12

D1

Banded overhead press

3 x 12

D2

Goblet Squat

3 x 12

D3

Band Pull Apart

3 x 12

Friday
GYM wk 1 day 6

Circuit

A

35 minute AMRAP (as many rounds as possible) 10,20,30, etc... - calories on the bike - step ups 0.25 mile run between rounds

B1

plank with DB pull through

3 x 1:00

B2

Drunken Mountain Climbers

3 x 1:00

B3

Monster Walks

3 x 1:00

Friday
HOME  wk 1 day 6

Circuit

A

20 minute AMRAP (as many reps as possible) 10, 14, 18, 22, etc. (keep adding 4) - step back lunge - bent over band row - DB hop over 0.25 mile run between rounds

B1

plank with DB pull through

3 x 1:00

B2

Drunken Mountain Climbers

3 x 1:00

B3

Monster Walks

3 x 1:00

Coaches
coach-avatar Leah Mycofsky

Leah is a doctor of physical therapy and has experience in rowing, marathon running, powerlifting, and functional fitness. With her background in exercise science, she provides a science backed approach to training.

coach-avatar Meghan Rohde

Meghan is a doctor of physical therapy and has a background in Olympic lifting, bodybuilding, and functional fitness. With her background in sports science, she provides a science backed approach to women's fitness.

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FAQs
How many workouts are there each week?
Each week has 4 full body strength days and 2 conditioning and core days. Cues, instructional videos, and pelvic floor notes will be included each week as well.
How long are the workouts?
Each session is designed to take less than an hour. Exact time will vary based on your needs. Feel free to reach out if you need help adjusting the workouts to your schedule.
Who is this program a good fit for?
Women who want a sustainable plan to get stronger and feel better. This program is for you if you want a long term program designed for long term results. Whether you have access to a gym or want home workouts with limited equipment, this program is designed to help you reach your fitness goals.
What if I don't have access to a certain piece of equipment?
We offer both limited equipment and full gym workout options. Additionally, Train Heroic makes it easy for you to swap out a certain exercise for a different one based on the equipment available to you. Your coaches are also here to help you with modification ideas based on equipment access.
Is this physical therapy?
NO. This program is a fitness program only. This program is not healthcare or medical advice. While your coaches happen to be physical therapists, they are not your healthcare providers. Please consult with your healthcare provider regarding any pain, injuries, or medical concerns you might have.
Can I check my exercise technique?
The program includes video demonstrations and written instructions of key points of performance. Additionally, you get one weekly form check from your coaches in the group chat.
What if I can't do all of the workouts?
Our program is adaptable. We will answer any questions you have about which sessions to complete if you need to modify the schedule.
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Revolution Renegades
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Revolution Renegades
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Revolution Renegades
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Revolution Renegades