a space for women ready to rise
What's Inside
- covers all foundational lift patterns
- 4-weeks
- 5 days per week
- Beginner, Intermediate, and Advanced levels
foundations program series
BAseline
- 6 weeks
- 3 days per week
- ideal for the woman who enjoys other activities during the week
kickstart
- 6 weeks
- 5 days per week
- dumbbells only execises
- three 4 week phases
- 12 weeks total
- 3 days per week
- 15 minutes or less
- core 1.0 - body weight only
- core 2.0 - build with weighted ab work
- core 3.0 - strengthen with increased intensity and reduced volume
core foundation series
five programs to get started and meet you where you are with regular program rollouts
app features
- Track your reps, weights, and progress (so you actually see yourself getting stronger)
- Community space to connect, share wins, and stay motivated
- Video demos for every exercise
- Built-in accountability with workout scheduling + streak tracking
- Smart watch connection for step tracking & heart rate monitoring during your workout
Resources beyond workouts
- Post-workout mobility stretches
- hormonal support
- supplement list
- Nutrition guidance
- Recipes
- macro tracking & TDEE Calculator so you're not guessing at your calories or macros
No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
Each program includes exercises you can do at the gym or at home, with alternatives. This structure works great if you're at the gym, but if equipment or a machine isn't available, you can easily select an alternate exercise that can be done with dumbbells. At a minimum, you will need some equipment to perform the exercises.
You can find the equipment list here.
