Get strong
Powerlifting, Strength & ConditioningAt GET STRONG, our programming focuses heavily on building your strength for the compound exercises: squat, bench, and deadlift. In addition to that, we include a mix of exercises that will help you increase your strength, muscle size, and endurance. Our goal is to help you become a well-balanced athlete.
Programming includes 5 sessions per week. 2 lower body, 2 upper body, and a full body. I include optional cardio and conditioning! If you have limited time and can only commit to three to four days, there is a resource available in the group that offers guidance on modifying the sessions to suit your schedule. Every four weeks, new programming will be made available through the Train Heroic app!
You will recieve access to our private facebook group for daily form checks, coaching, a community of like minded members.
5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Squat movement prep
2 rounds Hip 90/90 get downs x8/ side Adductor rockback w/ foot rotation x8/ side RFESS hip IR biased x8/ side Hollow body hold x30 sec After 2 rounds- complete the following: Band assisted jump or vertical jump 3x6
B
Squat
4 x 4
C
RDL
2 x 8
D
Cable step up
3 x 8
E1
Leg extension
3 x 12
E2
Half kneeling KB windmill
3 x 8
F
Jefferson curl
3 x 5
Conditioning
A
Bench movement prep
2 sets McGill side plank w/ rotation x8/ side Bottoms up KB horizontal abd/add x8/ side Half kneeling wall thoracic rotation x10 each side Banded floor press x10. Sloooow tempo After: Med ball chest slam 3x6. Aim to be powerful!
B
Bench
3 x 5
C
Lat pulldown
3 x 12
D
Seated arnold press
3 x 8
E1
Half kneeling single arm row (bench supported)
3 x 8
E2
Triceps pushdown
3 x 12
Conditioning
F
POWER + PLYOS
Complete 4-5 rounds with minimal rest 1. 30-60 sec of pogo hops (aim for minimal ground contact and keep heels off the floor. Aim to progress to 60 sec) 2. Landmine rotational clean + press x8-10/ side or KB snatch to step. AIM FOR POWER
Conditioning
A
Deadlift movement prep
2 rounds Adductor hinge x8/ side Couch stretch x20 sec/ side Extra range side lying hip abd (without weight or band) x20-30 each side Adductor side plank x20-30 sec each side After: broad jump 2x4-6
B
Deadlift
4 x 3
C
Goblet Bulgarian split squat
6, 5, 5
D1
Constant tension hip thrust
3 x 12
D2
Cossack squat
3 x 8
E
KB side bend
3 x 8
Conditioning
A
Movement Prep UPPER 2
2 rounds Cable ER walkout x30 sec each side KB bottoms up horizontal adduction/abduction x8 each side rpe 6 Turkish sit up x6 each side rpe 6 DB supported shoulder ER x8-10 each side
B
Bench
4 x 3
C
Eccentric chin ups
3 x MAX
D
Cable crossover
3 x 10
E1
Lateral raise
3 x 8
E2
Incline bench front raise
3 x 8
F
Dynamic plank push up to pull through
3 x MAX
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Client testimonial
Verified Athlete"This program has made me the strongest I've ever been. Programming is thoughtful, sound and collaborative, and she has an uncanny ability to deliver form cues that really make a difference. She's helped me rebuild my squat and RDL from the ground up and I am SO much more confident in my other lifts."
Client testimonial
Verified Athlete"I have gained so much strength and confidence since starting in March. I love how straightforward the workouts are and it’s so exciting and motivating to see what I will be able to do each week. Hailey always has the best tips to help with form, even the little tweaks make such a difference!"
When you join a team you’re getting more than programming, you’re joining an online community.
GET STRONG+
GET STRONG+
GET STRONG+
