The Transform Team

Athletic Approach

Strength & Conditioning, Functional Fitness, Functional Training, General Fitness, Bodybuilding
Coach
Hannah Lesbirel

This team is for those who are ready to push themselves to their absolute limits & come out the other side stronger, fitter and completely TRANSFORMED

This is a strength & fitness journey that is grounded in proven training principles within a welcoming community of like minded individuals. The Transform team is completely open to everyone - as long as you are ready for change and to put in the hard work!

Each phase is 8 weeks long with a scheduled deload & strength testing week to ensure you are avoiding over training and still in reach of breaking PBs. This team is fully committed to building a strong foundation and for you to walk away from the gym knowing you are always one step closer to a better version of yourself. This is not for the faint hearted - as there will be some tough conditioning sessions in there too - think of it as character building too! ;) . No reward without toil!

This team focuses on sustainable and meaningful habits which will serve you for a lifetime! So, If you want to dive into a safe space of learning, lifting and transforming whilst making friends, and making changes to your life & body - then please join us!!

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Be part of a community of transformers!
We are all here to see each other win! Here to motivate, support and keep you accountable. This community builds friendships by learning from one another which will increase your chances of truly transforming yourself! We also have a strength testing week at the end of each phase where there will be a friendly leaderboard to share your results and support! (if you wish to!)
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No guessing games
Ever stepped into the gym and thought.. what the hell am I doing today? This team will guide you through a structured strength programme that is specifically designed to build strength in all foundational movements alongside conditioning.. varied enough to keep it interesting! Step into the gym and know exactly what you are doing that day!!
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Direct access to help!
I know that some of these exercises might be new to you or you just need that little extra kick up the butt sometimes.. don't we all :P Well, there is a direct chat to message me as well as your first technique analysis zoom call FOR FREE. I highly recommend calling me every few weeks to really make sure you are getting the most out of this programme. You can book an appointment on my website!
Features
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Access to your coach!
I will hold you accountable and provide the feedback you need to continue to transform yourself!
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Programming 5 days per week
We are alllll busy.. I get that. So, transform asks you to commit 4x per week for gym sessions and one mobility session at home.
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Exercise Video Guidance
Demo videos & exercise descriptions are there to guide your practice and make execution easy as pie :)
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Committed Teammates
A small supportive community of like minded individuals that want to see you win!
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Cable Machine // Squat Rack // Dumbbells // Leg Press // Landmine // Box/Bench/Step // Gym machines // Spin Bike
Recommended
Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-11-13

Conditioning

A

Movement Prep *10

MOVEMENT PREP = EVERY DRILL IS 45 SEC TO 1 MINUTE Feel free to add in more of your personal stuff or repeat the circuit again to ensure you are fully set for the session. 1) Standing Hip Circles e/s 2) Squat w/ Thoracic Rotations 3) Crab Walks 4) Scorpions

B

Barbell Back Squat

4 x 6

C

Cable Step Ups

3 x 10

D

Barbell Bench Press

4 x 6

E

Shoulder Press w/ Static Hold

3 x 8

F1

Incline Cable Flys

3 x 9

F2

Bench Dips

3 x 9

Monday
2023-11-14

Prep

A

Movement Prep *9

This is just a warm-up circuit. 45 seconds to 1 minute per mobility/activation drill. You can add anything you like in this section. Feel free to repeat again if you wish. 1) Figure 4 - spinal twist 2) Banded Pull-Apart (try and aim for at least 10 reps) 3) Bodyweight Squats 4) T-spine Reach

B

Back Extension w/ machine

3 x 10

C1

Squat into Landmine Press

3 x 8

C2

Landmine Bar Twist

3 x 8

C3

Landmine Calf Raises

3 x 15

D

Cross Cable Tricep Extension

12, 12, 10, 10

E1

Knee Raises

3 x 8 @ 12

E2

Reset Press Ups

3 x 8 @ 12

Wednesday
2023-11-16

Prep

A

MOVEMENT PREP *3

EACH MOVEMENT PREP IS 45-1MINUTE Spend some more time on myofascial rolling if you are feeling sore from this week. 1) Bridge into reach 2) Adductor Rockbacks e/s 3) Core engagement 4) Lunge into Sitback

B

Conventional Deadlift

4 x 6

C

Single Leg Romanian Deadlift

3 x 10

D

Chest-Supported DB Row

10, 9, 8

E

Neutral Grip Lat Pull down

3 x 10

F1

Inverted Retraction & Row

3 x 8

F2

Bear Plank w/ Shoulder Taps

1 x 8 @ 60

Thursday
2023-11-17

Prep

A

Movement Prep *4

MOVEMENT PREP CIRCUIT 45 seconds to 1 minute for each warm up drill. Please feel free to repeat the circuit if you want to feel extra warm. 1) Shoulder CARs on all fours - Remember to do both sides (try and make it the same amount of reps) 2) Pendulum Lunges e/s 3) Alternating Sumo Squats

B

BB Hip Thrust

5 x 6

C

Bulgarian Split Squats

3 x 10

Conditioning

D

Upper Body *4

AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES - You may need to choose a variety of weights. Each exercise is 10 reps (on each side when appropriate) and you can take a rest as and when you need it. 1) Alternating DB Hammer Curl Make sure you bring your forearms past parallel and bend the elbow as much as you can, bringing the dumbbells toward the shoulder joint. AVOID ANY SWINGING. Option to do this exercise seated to help with stability. Keep your palms in the neutral position as you complete the range of motion. 2) DB Cleans This one is good fun when you get the hang of it! Using two DBs, start in a slight squat position with DBs on either side of the knees. Keep arms straight as you move into a standing position - then explosively pull the weights up into an upright row and then finish with the DBs on the shoulders and the elbows raised up high - simultaneously dropping into a squat. 3) DB Lateral Raises Raise both DBs out to the side no higher than shoulder height. Keep a slight bend in the elbow. REST 3 MINUTES IN BETWEEN SETS. The load you choose in these exercises should feel difficult by rep 7 but manageable throughout.

E1

Core Engagement w/ Weights

3 x 20

E2

1/2 Kneeling Wood Chop w/ RB

3 x 10

Saturday
MOBILITY 5*

A1

Shoulder CARs

3 x 8

A2

Bear into Downdog

3 x 8

A3

Banded Overhead Circles

3 x 8

A4

Bridge into Reach

3 x 8

A5

Core Engagement

3 x 8

Coach
coach-avatar Hannah Lesbirel

Hey!! I'm Hannah! I am a complete lover of all things strength training & sprinting (& general health!). I have a MSc in Strength and Conditioning with over 9 years experience in coaching and with clients in over 5 different countries. I have always been truly fascinated with what our bodies can achieve and genuinely believe we should never stop training and moving like an athlete.

FAQs
Who is Transform Team for?
Mostly for intermediate to advanced - but ultimately it can be for everyone and anyone. However, if you're a current athlete - I'd recommend joining the Athletic Approach Team! So, if you want to train hard, get strong, build muscle, drop body fat, and fully transform yourself... this is for you!
How many days a week do I need to train?
Technically, I'm not forcing you to do anything.. but I highly recommend if you're going to join the team that you fully COMMIT to 4 days a week in the gym with one at home mobility session. Each day is separated into different focuses.
How long is each session?
Each session is roughly 60-75mins .. however, If you sit on your phone sending memes to your mates in between sets then it'll probably take a lot longer ;)
How long is each phase?
Each phase is 8 weeks.. 6 weeks of building , 1 week of deloading , 1 week of strength testing ... then a new programme is written with a complete new set of exercises :)
The Proof
verified-athlete-avatar Jono B

Transformer!

Verified Athlete

"Since starting with Hannah I have lost 20kg in flubalub, hit goals like 200kg deadlifts and 105kg bench press, and learned a great deal about training, nutrition, and injuries/working with them."

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The Transform Team
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The Transform Team
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The Transform Team
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The Transform Team