TRAIN WITH MILA

mila V fitness

Hockey, General Fitness, Mobility, Bodybuilding, Endurance, Speed, Strength & Conditioning, Functional Training, Women's Training, Functional Fitness, Custom Programming, Plyometrics
Coach
Mila Verbicky

Are 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!

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A Schedule That Works for YOU.
Rather than following a time consuiming, everyday training schedule that most often leads to burnout and injury, this program gives you all the progress without wasting time. As a student-athlete myself, I know how busy life can get, which is why I designed this programming to work around your busy lifestyle. Only 4 days a week, maximum 1 hour sessions at the MOST is more than enough for success.
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A Coach That Gets It.
I know what it feels like to not know what you're doing, to be scared of the gym, to have a million questions, and to get discouraged. I have been there, and I have gone through it all so YOU can avoid the mistakes, injury, and discouragement. With a coach who gets it (me) by your side, you get expert advice and help every step of the way to make the process so much more fun and successful!
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Cheaper Than 1 Cup of Coffee a WEEK.
As a University student I know that affordability is what makes the difference in someone taking the leap to invest in their health. This subscrition works out to be less than $1 a day. For under $30 a month you would be getting expert advice and programming from a CERTIFIED and EXPERIENCED coach. Get the results you deserve without wasting money OR time.
Features
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Access to Me
I will be on the app ready to answer all your questions as if I was right there wokring out with you.
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Programming 4 days per week
Training will be 4 days a week with a typical week consisting of 2 Lower Body days, 1 Upper Body day, and 1 Conditioning (cardio) focused workout!
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Inspiration = Found
When part of a team, you inspire and get inspired by each other. Training with me and the team will keep you pushing every workout.
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Exercise Video Guidance
Each exercise comes with a video demonstration to provide the right form and avoid injury!
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Detailed, expert instruction - right away.
I will hold you accountable and provide the feedback you need to succeed in real time; I know that the right feedback is important for success.
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Committed Teammate(s)
You no longer have to train alone!!! We are doing this together, pushing each other, and growing together.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Training with me will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Bands (short and long) // Dumbells (heavy and light)
Recommended
Gym Access // Kettlebells // Barbell // Weight Plates (heavy and light)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body

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

Monday
Upper Body

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

Tuesday
Lower Body

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

Wednesday
Conditioning

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

Coach
coach-avatar 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.

FAQs
Is Mila actually training with us?
100% I am. I write the sessions and programming for each week, track your workouts along with my workouts, and talk / answer questions in the message board every training day. It's like we are virtual training partners!
Who is this for?
This is for anyone ready to make a change in their fitness levels for the better. Anyone looking for some workout inspiration. Anyone looking to learn from a fitness professional. A-N-Y-O-N-E!
What if I miss a day?
Life happens! If you get caught up at work, get sick, whatever it may be, it's okay! The great thing about Train With Mila is that training is scheduled only 4 days in a week, leaving you lots of time to make up a missed workout!
Join Your Virtual Gym

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

TRAIN WITH MILA
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TRAIN WITH MILA
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TRAIN WITH MILA
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