Hot Seller

Supple Strength

Move Your Bones LLC

Women's Training, Strength & Conditioning, General Fitness, Functional Fitness, Miscellaneous, Functional Training, Personal Training, Custom Programming

Coaches

Dr. Susie Spirlock and Dr. Pat Bell

Supple Strength was created for one reason: to give women access to a high-level programming without the high price tag. Whether you prefer working out in a gym or at home with limited equipment, I have you covered with the option of both gym AND at-home sessions to choose from.

And, I do it in a way that is based around brain gains, science-backed programming, & proven principles for muscle growth, aerobic performance, and strength gains.

You won't find gimmicks and flashy exercises like you see influencers post on social media. Supple Strength focuses on the six foundational movement patterns - push, pull, hinge, squat, lunge and carry - along with various zones of cardiorespiratory training, all validated by current research.

But, this isn't a quick 4-week challenge, or a way to get results fast.

I'm asking you for good old fashioned hard work and long term dedication to the process, but I promise you that, together, we will push the needle on your training like you never have before!

Let's get to moving those bones!

$33 / mo

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SMART PROGRAMMING

Take your strength gains to the next level with a science-based, periodized programming that implements training principles for the best outcomes. I take all the guess-work out for you, so all you have to focus on is smashing your training sessions!

RESULTS THAT LAST

There’s no room for quick fixes or 4-week challenges here. This program is formulated to train for LIFE with long term goals in mind. Month-by-month, I'll use proven methods to keep you interested and keep you progressing.

PERFORMANCE-FOCUSED

No weigh-ins. No progress photos. No measurements. In Supple Strength, we focus on performance goals like PRs, progressive overload, good technique, and readiness to train!

A truly gimmick-free, no-nonsense approach to training formulated by a coach who also happens to be a Doctor of Physical Therapy I use my unique skillset from multiple lenses to help you modify lifts in the presence of pain, and teach you how to become the strongest version of yourself.

Features

Access to Your Coaches

You'll have direct access to me via the group chat to get answers to any programming or fitness questions you have.

Programming 6 days per week

Get 4 strength training sessions + 2 conditioning sessions per week with new blocks every 6 weeks.

Exercise Video Guidance

My app is loaded with instructions, demo videos, and workout tips so you know exactly how to execute your lifts!

Detailed, Expert Instruction

A truly gimmick-free, no-nonsense approach to strength & conditioning formulated by a Doctor of Physical Therapy.

Committed Teammates

Unmatched support from an online community of likeminded individuals, just like you!

The Best App There Is

Fumbling with a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through my app.

Equipment

Required

Dumbbells // Long Resistance Bands // Bench // Short Resistance Bands

Recommended

Barbell + Plates // Squat Rack // Pulley System

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

HOME Lower One - Week One

Pigeon Pose Thoracic Rotation

2 x 5 @ 5

Constant Tension Curtsy Lunge

2 x 10

Banded Broad Jump

2 x 4

Dumbbell Romanian Deadlift

6, 5, 12, 10, 8

Lateral Step Down

6 x 8

Foam Roller Hack Squats

2 x 8

Overhead Single Leg Step Up Pogo

4 x 16

Single Leg Elevated Hamstring Bridge

2 x MAX @ MAX

360 Breathing

1 x 3:00

Sunday

GYM Lower One - Week One

Pigeon Pose Thoracic Rotation

2 x 5 @ 5

Constant Tension Curtsy Lunge

2 x 10

Banded Broad Jump

2 x 4

Barbell Deadlifts

7, 5, 8, 6, 4

Lateral Step Down

6 x 6

Landmine Hack Squat

2 x 8

Overhead Single Leg Step Up Pogo

4 x 16

Single Leg Elevated Hamstring Bridge

2 x MAX @ MAX

360 Breathing

1 x 3:00

Monday

GYM Upper One - Week One

Closed Chain Banded Shoulder External Rotation

2 x 6 @ 6

Dumbbell Pullover With Hamstring Iso Hold

2 x 8

Banded Plyo Pushup

2 x 5

Bench Press Barbell

7, 5, 8, 6, 4

Chin Up Progression

3 x MAX

Crossbody Landmine Power Press

6 x 6

Half Kneeling Bow & Arrow Row

4 x 10

Side Lying Rear Delt Raise

4 x 12

Crossbody Triceps Pushdown

4 x 12

360 Breathing

1 x 3:00

Monday

HOME Upper One - Week One

Closed Chain Banded Shoulder External Rotation

2 x 6 @ 6

Dumbbell Pullover With Hamstring Iso Hold

2 x 8

Bench Plyo Pushup

2 x 5

Dumbbell Floor Press

5, 3, 8, 6, 4

Banded Lat Pulldown

12, 10, 8

Single Arm Push Press

6 x 6

Half Kneeling Bow & Arrow Row

4 x 10

Side Lying Rear Delt Raise

4 x 12

Banded Crossbody Triceps Pushdowns

4 x 12

360 Breathing

1 x 3:00

Tuesday

GYM Conditioning & Core One - Week One

Running/ High Knees/ Running In Place/ Jump Rope

Plate Hops

3 x 20

Offset KB Keel to Stand

4 x 5

Wall Reference Reciprocal Reaches

3 x 16

Tuesday

HOME Conditioning & Core One - Week One

Bike/ Row/ Elliptical/ Stairmaster

Plate Hops

3 x 20

Offset KB Keel to Stand

4 x 5

Wall Reference Reciprocal Reaches

3 x 16

Wednesday

GYM Lower Two - Week One

Half Kneeling Around The Worlds

2 x 5 @ 5

Single Leg Hip Thrusts

2 x 5 @ 5

Plyo Step-Ups

2 x 5 @ 5

Barbell Box Squats

7, 5, 8, 6, 4

Landmine Zercher RDL to Knee Drive

6 x 8

KAS Glute Bridge

2 x 10

Front Foot Elevated Split Squat with Rotation

4 x 10

Iso Split Squat Pallof Press

2 x MAX @ MAX

360 Breathing

1 x 3:00

Wednesday

HOME Lower Two - Week One

Half Kneeling Around The Worlds

2 x 5 @ 5

Single Leg Hip Thrusts

2 x 5 @ 5

Plyo Step-Ups

2 x 5 @ 5

Goblet Squats 4-3-1

7, 5, 8, 8, 8

Single Leg Dumbbell RDL to Knee Drive

6 x 8

Dumbbell KAS Glute Bridge

2 x 10

Front Foot Elevated Split Squat with Rotation

4 x 10

Iso Split Squat Pallof Press

2 x MAX @ MAX

360 Breathing

1 x 3:00

Thursday

GYM Upper Two - Week One

Bench Supported Dead Hang Breathing

2 x 30

Shoulder Airplanes

2 x 10

Inverted Row Plyos

2 x 4

Pendlay Rows

7, 5, 8, 6, 4

Dumbbell Chest Press Fly Hybrid

12, 10, 8

Half Kneeling Single Arm Pulldown

10, 10, 8, 8, 6, 6

Alternating Z-Press

2 x 20

Banded Face Pulls to Eccentric Y’s

2 x 12

Incline Bicep Curls

2 x 12

360 Breathing

1 x 3:00

Thursday

HOME Upper Two - Week One

Single Arm Lat Doorway Stretch

2 x 30 @ 30

Shoulder Airplanes

2 x 10

Speedy Reciprocal Banded Rows

2 x 12

Dumbbell Bent Over Rows

7, 5, 8, 8, 8

Dumbbell Chest Press Fly Hybrid

12, 10, 8

Half Kneeling Single Arm Banded Pulldowns

10, 10, 8, 8, 6, 6

Alternating Z-Press

2 x 20

Banded Face Pulls to Eccentric Y’s

2 x 12

Incline Bicep Curls

2 x 12

360 Breathing

1 x 3:00

Friday

GYM Conditioning & Core Two - Week One

Running/ High Knees/ Running In Place/ Jump Rope

1 x 30:00

Banded Knee Drive Dead Bugs

2 x 10 @ 10

Side Plank Knee Drives

2 x MAX @ MAX

Bear Plank Alternating Side Kicks

2 x MAX

Friday

GYM Conditioning & Core Two - Week One

Bike/ Row/ Elliptical/ Stairmaster

1 x 30:00

Banded Knee Drive Dead Bugs

2 x 10 @ 10

Side Plank Knee Drives

2 x MAX @ MAX

Bear Plank Alternating Side Kicks

2 x MAX

Coaches

More from Move Your Bones LLC

Dr. Susie Spirlock

Susie is a Doctor of Physical Therapy and coach who has been picking up heavy stuff off the ground for the past 6 years. With her background in physio & passion for nerding out over research studies, Susie brings an incredibly unique approach to training. Workouts are not only highly effective, but also backed by science.

Dr. Pat Bell

Pat is a Doctor of Physical Therapy and coach with experience in hiking, strength training, bodybuilding, powerlifting, and running. He's had the opportunity to work with pro bodybuilders, combat athletes, weekend warriors and first-time gym athletes. However, his real passion lies in giving people the tools to do what they want, for as long as they want, through exercise.

So, what are you waiting for?

The last training program you'll ever need is one click away.

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FAQs

How many workouts are programmed each week?

There are 6 total workouts per week - 2 upper body lifting sessions, 2 lower body lifting sessions, 1 high-intensity conditioning session, and 1 low-intensity conditioning session. Each workout includes a full warm-up, voiceover video demos, a cool-down, and exercise details.

How long are the training sessions?

Most of my sessions will take 60-75 minutes to complete when suggested sets, reps, rest periods, and exercises are completed accordingly. Expect them to take slightly longer upon sign-up as you get used to navigating the app!

Who is this training plan for?

Anyone who wants to build muscle, get stronger, and move quicker. Supple Strength is for you if you have some experience in the gym and want a sustainable program for lasting results. Whether you have a full gym or limited equipment, this program will get you some serious gains.

Is there a home version if Supple Strength?

Yes! Each session has the option for you to choose between gym-based or at-home. Simply select the session you want to do, and get after it!

What if I don't have access to a piece of equipment?

I understand that everyone has different access to equipment. Each exercise has a list of alternate exercises. Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability.

Is this physical therapy?

This is NOT physical therapy. Although the program is created by physical therapists, Susie & Pat are not YOUR physical therapists - unless you're working with us 1-on-1! Please consult with your medical professionals about any pain, injuries, or medical concerns.

How can I check my form?

Each exercise has a video demonstration with voice over and written instructions! You also get one weekly form check from Susie or Pat, where you film yourself doing an exercise, send in the group chat, and get immediate feedback.

What if I can only train 3 or 4 times per week?

Supple Strength is an adaptable training plan consisting of 4 lifting sessions and 2 aerobic conditioning sessions. If you can only perform 3 or 4 sessions per week, not a problem! Susie will give you guidance on what sessions to perform!

The Proof

Laura J.

Supple Strength Member

Verified Athlete

"I am doing lunges for the first time in years! I’m getting stronger in rotational movements, doing better with prioritizing core work and cardio, and my squat numbers are moving up! Susie is so knowledgeable, accessible, kind, and fun! I would absolutely recommend!"

Nikki O.

Supple Strength Member

Verified Athlete

"“I get great results with strength and muscle development, which for my body type and age are difficult! The expertise you get in this program is hands down the best value I've seen in the industry. IMO the price for Supple Strength is absolutely a no brainer!”"

Rebecca J.

Supple Strength Member

Verified Athlete

"I've hit so many PRs in the gym since joining, it's hard to keep track! Not to sound dramatic, but Supple Strength has literally changed my life. It's taught me movement patterns, how to gauge my lifts, and how to take care of my nervous system. I TRUST Susie and her programming with my life."

Jen O.

Supple Strength Member

Verified Athlete

"The progress I have made with Supple Strength has really amazed me. I am the strongest I have ever been! The functional workouts make me feel strong and capable! I also LOVE the community. It’s amazing to be part this encouraging and supportive group! Dr Susie is so communicative and responsive!"

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

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