Strong[HER] Strength & Conditioning: Training by Madi Haskins in TrainHeroic

STRONG[HER]

Strength & Conditioning, Women's Training, Personal Training, Functional Fitness

Coach

Madi Haskins

Strong[HER] Strength & Conditioning exists for women to ditch the guilt and guess work in physical personal development. Designed by women, for women, this program provides a flexible 7-day training calendar including 3x week strength training, 2 x week functional training, and 2x week active recovery.

Features
7 sessions per week
Must use App app to view and log training
Team Training

$29 / mo

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Strong[HER] Women Train

This Strength & Conditioning program will lead you to the stronger, more empowered version of yourself. With sound practices and protocols that produce results, keeps things fresh, and deters burnout, you are sure to find success here.

Quality Movement Coaching

Access professional movement education at the tip of your fingers with every movement, in every session. Teaching those brand new to fitness, to experienced barbell lovers. The subtleties in coaching will dial in your movement & optimize your result.

Supportive Framework

Strong[HER] is designed to support your real life demands. The flexible training calendar provides a plan every day of the week & encourages the autonomy to choose which sessions serve you each day. There is no punishment for adjusting. Get after it the weeks you're primed for it, and save the PR for another day when you're not.

So. Damn. Simple

Strong[HER] does everything for you (except lift the bar). It instantly plugs you into your day, tracks your progress, and delivers virtual high fives & accountability with your Strong[HER] training community of like-minded women.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

A session for every day of the week. You'll get strength, functional training, active recovery & more in this whole human approach.

Video Demos

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Simple To Use App

You're done piecing together workouts & wasting time. Access your plan, coaching, community & accountability with one tap of your thumb.

Equipment

Recommended

Easy to use in any neighborhood // or garage gym. Barbell // rack // weights // dumbbells // and bands recommended

Sample Week

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

Sunday

Week 1 Day 1

Back Squat

5, 4, 3, 2, 1, 1, 1 @ 55, 65, 75, 85, 90, 95, 100 %

Romanian Deadlift (RDL)

5 x 5 @ MAX lb

Forward Lunge

4 x 12 @ MAX lb

Hamstring Curl

4 x 12 @ MAX lb

Plank

4 x 0:30

Monday

Week 1 Day 2

Circuit

5 Rounds 5 Push Ups 10 Air Squats 15 Sit Ups 20 Jump Rope

Tuesday

Week 1 Day 3

Bench Press

5, 4, 3, 2, 1, 1, 1 @ 55, 65, 75, 85, 90, 95, 100 %

Floor Press

5 x 5 @ MAX lb

Single Arm Row

4 x 12 @ MAX lb

Lat Pulldown

3 x 12 @ MAX lb

Tricep Pushdown

3 x 12 @ MAX lb

Side Bends

3 x 20 @ MAX lb

Wednesday

Week 1 Day 4

Ruck

30 Minute Ruck. Pick a pack and take it for a 30 minute walk. Can use a weight vest, ruck, or a backpack at any weight you choose.

Thursday

Week 1 Day 5

Back Squat

5 x 5 @ 70 %

Bench Press

5 x 5 @ 70 %

Kettlebell Swings

4 x 30

Bulgarian Split Squat

4 x 12 @ MAX lb

Seated Row

3 x 8 @ MAX lb

Chest Press

3 x 8 @ MAX lb

Plank Series 1

0:15 seconds at Each Position for 4 rounds. Transition from 1 Plank immediately to the next for the entire circuit. Always focus on being as rigid as possible. Shoulders, ribs, hips, knees & ankles all in alignment. Plank Superman Side 1 Side 2

Friday

Week 1 Day 6

Circuit

:30 work / :30 rest x 3 rounds Jog or Run Plank Row Weighted Box Step Up DB Push Press DB Overhead Swing

Saturday

Week 2 Day 0

Light Jog

1 x 10:00

Coach