TRAIN WITH MILA
mila V fitness
Hockey, General Fitness, Mobility, Bodybuilding, Endurance, Speed, Strength & Conditioning, Functional Training, Women's Training, Functional Fitness, Custom Programming, PlyometricsAre you tired of training without seeing progress? Do you wonder if what you're doing is enough to reach your fitness goals? Are you just searching for some motivation? Well look no further, because TRAIN WITH MILA is here to guide you and answer all your questions.
- If you want to make a change - you're in the right place.
- If you want to train like an athlete (harder and smarter)- you're in the right place.
- If you want to feel strong and confident in your skin- you're in the right place.
- If you want to take control of your physical and mental health- you're in the right place
- If you need a coach and team to keep you pushing and hold you accountable- you need this community / program.
As an educated professional and athlete, I will help you succeed in your goals the right way, answer any and all your questions, and work you HARD!
By joining TRAIN WITH MILA, you join a community where we push each other and learn together, and where YOU get more out of your sessions, and get the results YOU NEED.
Your first week is on me, all I need from you is a positive outlook and a commitment to push yourself every workout!
Lets get it!
A1
Foam Roll
1 x 3:00
A2
Fire Hydrants Forward Circle
2 x 10
A3
Foot Elevated Hip Thrust
2 x 10
A4
Band Walks
2 x 10
B
Hip Thrust
3 x 12 @ 60, 70, 80 %
C
DB Step Up
3 x 12 @ 60, 70, 80 %
D1
Romanian Deadlift (RDL)
3 x 10 @ 70, 70, 80 %
D2
Back Squat
3 x 10 @ 70, 80, 80 %
E
Band Walks
2 x MAX @ 10
F1
Plank Jacks
3 x 20
F2
Scissor Kicks
3 x 12
F3
Russian Twist
3 x 20
Recovery
G
Hip Mobility
3 rounds of: - couch stretch - 1min each side - pigeon stretch - 1 min each side -hip C-A-Rs - 10 each side
A1
Barbell Push-Up
2 x 10
A2
Arm Circles
2 x 10
A3
Inchworm
2 x 10
B1
Inverted Row
4 x 12
B2
Alternating DB Front Raise
4 x 12
C1
Band Face Pull
4 x 12
C2
DB Pullover
4 x 8
D1
DB Renegade Row
3 x 12
D2
Scissor Kicks
3 x 0:30
D3
Dead Bug
3 x 0:30
A1
Foam Roll
1 x 3:00
A2
Fire Hydrant
2 x 10
A3
single leg elevated hip thrust
2 x 20
A4
Band Walks
2 x 12
B
B Stance Hip Thrust With Pulse
12, 12, 10 @ 60, 70, 70 %
C
Bulgarian Split Squat
3 x 12 @ 60, 70, 70 %
D1
Barbell Curtesy Lunge
3 x 12 @ 70 %
D2
Single Leg RDL
3 x 12
E1
Standing Cable Kickbacks
2 x MAX
E2
Bulgarians w/ Dynamic Knee Drive
2 x 16
F1
Knees To Chest
2 x 14
F2
Bird Dog
2 x 14
F3
Side Plank with Banded Clamshell (Dynamic)
2 x 20
Recovery
G
Hip Mobility
3 rounds of: - couch stretch - 1min each side - pigeon stretch - 1 min each side - hip 90-90s - 10 each way
Prep
A
Dynamic Lowerbody Warm-Up
2 ROUNDS OF: - HIGH KNEES (10 / SIDE) - BUTT KICKS (10 / SIDE) - WALKING LUNGES (10 / SIDE) - JUMP SQUATS (10)
Conditioning
B
BIKE WORKOUT - The Mountain
THE MOUNTAIN: - follow this sequence 2 times: LEVEL 10 - 10 sec LEVEL 11 - 20 sec LEVEL 12 - 30 sec LEVEL 13 - 40 sec LEVEL 14 - 50 sec LEVEL 15 - 1 min. LEVEL 14 - 50 sec LEVEL 13 - 40 sec LEVEL 12 - 30 sec LEVEL 11 - 20 sec LEVEL 10 - 10 sec
HIIT WORKOUT
C
6 rounds, WORK 45 second / REST 30 seconds. Rest 1 minute between rounds. - Skater Lunges - Kettlebell Squat to High Pull - Plank Shoudler Taps
Mila Verbicky
My name is Mila, I'm a student athlete and Certified Strength and Conditioning Coach with a passion for fitness! I love helping people succeed, feel confident in their own skin, perform better in their sport, and grow as a person while doing it! With my years in sport combined with my passion for fitness comes years of experience with training and exercise. CONSISTENCY and PATIENCE are key.
When you join a team you’re getting more than programming, you’re joining an online community.
TRAIN WITH MILA
TRAIN WITH MILA
TRAIN WITH MILA
