PROGRAMS DESIGNED FOR YOU
1:1 PERSONAL TRAINING
1-on-1 online training is for someone who is ready to push themselves to the next level, transform both physically and mentally, and wants someone in their corner who wants to see you succeed. You need to be willing to document your lifts via the app I’ll have you use every time you train and want to not just increase your weight used per lift, but also wanting to improve on your form. You need to be ready to create positive change in your body and be willing to open up and be vulnerable with me when you feel like you are losing momentum. This is inevitable and is a big reason why having a good coach is so important.
Everyone is different. We all have different injuries, skeletons, strengths, and weaknesses, so I will design your program with all of those elements in mind.
You will be able to view your program and log your workout variables (weights used and repetitions achieved) into the app I use. Each exercise in your program has a video demonstration linked to it with written cuing for set up and execution.
I will be able to see all your weights used and reps achieved for each exercise performed in the app. I will also have you keep progress pictures and weigh-ins in the app so we can both see all the changes that are happening with your body and help me to see if I need to make any changes to your programming or diet if you also want to do nutrition coaching with me.
You will also have access to me via direct messaging on IG, text, or via the app. I encourage you to take advantage of me to ask questions, send me videos of your form, and encouragement to keep going.
Twice a month we will do a check in call to see how your workouts are going and for me to gather information to help me optimally design subsequent phases of your training program. This process will also make it easier for me to monitor your progress overtime.
In addition, the check-ins open a door for you to ask any questions you may have and give you a chance to give me any feedback as your coach. I want to provide the best quality product and service for you as my client.
Pricing is recurring monthly billing via the app until you let me know you would like to stop for the following plans:
$400/month for a 4-month commitment
$300/month for a 6-month commitment
Both come with the option of continuing beyond those time frames.
BRI’S STRONG SQUAD
If you are looking for a program that employs all the tools you will read about in this ebook to get you to your body's potential, this is the program for you!
Bri's Strong Squad was designed to support those who want to adopt a fit and healthy routine around movement, meals, and mindfulness and make it their lifestyle. Our ultimate goal here is to create some healthy habits while also gaining some strength and improving our physiques!!
In this program, you will practice my 8 core healthy habits, I will give you guidance for nutrition in accordance to your physique goals, resistance training workouts that update every 4 weeks, and coaching with applying progressive overload so you can effectively get stronger week after week.
What To Look Forward To
4-week progressive overload workouts that are updated every month (3 lower, 2 upper)
Exercise videos with my favorite cuing to use with clients
Healthy habit guidance
Nutrition guidance according to your physique goals
Coaching around how to approach your lifts and applying progressive overload
Weekly mantra prompts
Mini healthy habit challenges where you will compete with fellow subscribers for prizes
Access to a private messaging group in the app for the subscription participants to help with accountability and provide community!
My Squad features people of different ages, backgrounds, ethnicities, fitness levels, and lifestyles all with the same goals: to get 1% better every day, to aim for progress not perfection, to get stronger and take up space instead of trying to be the smallest, and to create sustainability within their routine so they can keep optimizing themselves for LIFE!
This private message board will be a safe space to share, ask questions, and connect with others who are in the exact same program as YOU. Here I encourage you guys to ask form questions, share PR videos, recipes you are making, what seasonal produce you are buying, how you are incorporating seasonal foods and spices into your day, mantras you love, show off your commitment to your 8 healthy habits we will all be doing together, etc. Let’s lean on each other for motivation and inspiration!
Price per month for Bri's Strong Squad is determined based on commitment level and is recurring monthly billing:
Subscription Pricing:
$50/month for a 12-month commitment
$55/month for a 6-month commitment
$60/month for month-to-month
Subscribers are billed every 4 weeks until subscription ends.
SUB PROGRAMS
Designed to be used to help you build your own programs at all levels.
PROGRAM 01:
12-Week Lower Body Transformation Program
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Are you ready to unlock your true potential and build the strong, sculpted legs you've always desired? This 12-week lower body lifting program is designed to help you get stronger, build muscle, and achieve the results you've been dreaming of. By employing progressive overload from workout to workout, this program is approachable for every fitness level, from beginners to seasoned lifters.
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Grow, Shape, Lift, & Tone Drawing from my personal experience with lifting and bodybuilding, years of expertise as a strength and physique coach, and invaluable lessons from my mentor Bret Contreras, this program is strategically designed to help you grow, shape, lift, and tone your lower body.
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Workouts That Evolve The workouts update every 4 weeks to keep you excited about the lifts and to prevent plateaus. Each phase builds on the last, ensuring continuous progress and engagement.
Core Compound Lifts Featuring my core lower body compound lifts – hip thrusts, squats, and deadlifts – this program focuses on the most effective exercises to maximize strength and muscle growth. These lifts are the foundation of my program, providing a solid base for a powerful lower body.
Approachable for All Fitness Levels Whether you're just starting out or have been lifting for years, this program is designed with you in mind. The progressive nature of the workouts ensures that everyone can make gains, no matter their starting point.
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Challenging the Genetic Myth Tired of blaming your lack of results on genetics? It's time to challenge that belief. Most people aren't seeing progress because they're simply not following the right plan. This program was meticulously crafted to provide the structure and guidance needed to overcome your genetic limitations and achieve real results.
Harness Your Potential Don't let your limiting beliefs be stronger than your potential. This program is about pushing boundaries and discovering what you're truly capable of. By committing to this 12-week journey, you'll not only transform your body but also your mindset.
Join us today and take the first step towards a stronger, more powerful lower body. Let’s embark on this journey together and prove that with the right plan, dedication, and support, you can achieve anything you set your mind to.
Transform Your Lower Body. Transform Your Life.
Sign up now and let me help you take the first step towards a stronger, more empowered you!
PROGRAM 02:
4-Week Bodyweight Workout Program
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Are you ready to get stronger and build body weight strength without the need for gym equipment? This 4-week home workout program is specifically designed to help you increase your strength by progressively increasing repetitions from workout to workout. This program is approachable for every fitness level, making it perfect for anyone looking to start or continue their strength journey at home.
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Build Body Weight Strength Anywhere This program is strategically designed to build body weight strength, ensuring you can work out effectively even when you don't have access to gym equipment. Whether you're just starting out, traveling for work, on vacation, or simply prefer working out at home, this program will keep you moving and maintaining your strength.
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Progressive Overload These workouts utilize progressive overload, encouraging you to increase repetitions as you get stronger. This method ensures continuous improvement and challenges your muscles to grow without needing any equipment.
Approachable for All Fitness Levels Whether you're a beginner or an experienced athlete, this program is tailored to meet you where you are. With modifications and progressions, you'll find each workout both achievable and challenging.
Flexible and Convenient No matter your schedule or location, our program can fit into your life. The workouts are designed to be done anywhere, at any time, making it easy to stay consistent and committed.
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No Equipment? No Problem! Don't let the lack of gym equipment hold you back. The body weight exercises are highly effective for building strength, proving that you don't need machines to get a great workout.
Perfect for Every Situation Whether you're just beginning your fitness journey, need a travel-friendly workout, or prefer exercising at home, this program is ideal for maintaining and building strength wherever you are.
Stay Motivated and Consistent Consistency is key to seeing results. The 4-week structured plan provides the motivation and guidance you need to stay on track and keep progressing, even without gym equipment.
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Don't let anything hold you back from moving your body and getting stronger. Join my 4-week home workout program today and start building the strength you deserve. With dedication and the right plan, you can achieve incredible results right from the comfort of your home.
Transform Your Strength. Transform Your Life.
Sign up now and take the first step towards a stronger, more empowered you!
PROGRAM 03:
4-Week Dumbbell-Only Workout Program
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Ready to build strength and transform your body using just dumbbells? This 4-week dumbbell-only workout program is designed to help you get stronger by employing progressive overload from workout to workout. This program is approachable for every fitness level, making it perfect for anyone looking to start or continue their strength journey with minimal equipment.
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Build Strength Anywhere with Dumbbells This program is strategically designed to maximize body weight strength and muscle growth using only dumbbells. Whether you're just starting out, traveling for work, on vacation, or prefer working out at home, this program will help you move your body and maintain your strength effectively.
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Progressive Overload Each workout is designed to progressively increase the challenge, encouraging you to add more repetitions or weight as you get stronger. This method ensures continuous improvement and helps you achieve the best results possible with just dumbbells.
Approachable for All Fitness Levels Whether you're a beginner or an experienced lifter, our program is tailored to meet you where you are. With modifications and progressions, you'll find each workout both achievable and challenging, allowing you to progress at your own pace.
Flexible and Convenient No matter your schedule or location, this program can fit seamlessly into your life. The workouts are designed to be done anywhere, at any time, making it easy to stay consistent and committed, even with a busy lifestyle.
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Minimal Equipment, Maximum Results Don't let the lack of a full gym hold you back. With just a pair of dumbbells, you can get an effective, full-body workout that builds strength and muscle. The exercises are carefully selected to maximize the benefits of dumbbell training.
Perfect for Every Situation Whether you're just beginning your fitness journey, need a travel-friendly workout, or prefer exercising at home, this program is ideal for maintaining and building strength with minimal equipment.
Stay Motivated and Consistent Consistency is key to seeing results. The 4-week structured plan provides the motivation and guidance you need to stay on track and keep progressing, ensuring you achieve your fitness goals.
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You can still get a great workout with just dumbbells at home. Don't let anything hold you back from moving your body and getting stronger. Join my 4-week dumbbell-only workout program today and start building the strength you deserve. With dedication and the right plan, you can achieve incredible results right from the comfort of your home.
Transform Your Strength. Transform Your Life.
Sign up now and start your journey to strength and muscle growth!
The confidence you will gain from seeing yourself get stronger overtime will transcend into all other aspects of your life.
YOU WANT YOUR DIET TO WORK AS HARD AS YOU DO IN THE GYM.
In addition to coaching you in the gym, I also offer additional nutritional coaching to help support you and your efforts in the gym. Now I don’t offer meal plans. I give you the knowledge you need to understand nutrition basics, teach you how to track your food to learn about what you normally eat so we can make educated adjustments together to help you reach your goals. My main goal with my nutrition clients is to empower them with food knowledge so they feel confident their decisions around meal time are inline with their fitness goals.
Twice a month we will do a check in call to see how your nutrition is going, if you have any questions, if there are tips I can give you to help you with adherence with your diet, assess your energy levels, your sleep, and other factors that can be affected by your nutrition so I can make educated adjustments to your macronutrients.
Pricing is recurring monthly billing via the app until you let me know you would like to stop.
NUTRITION
MY APP
This is the platform I use to train Bri’s Strong Squad and my 1:1 Clients on.
Workouts for All Levels
Whether you are a beginner or advanced lifter, I have workouts that are approachable at any level.
1-on-1 Support
I am available via my app messaging anytime to answer your questions, form videos, or need extra support on your journey. The chat feature is incredible if you have any questions, need some advice or just want to check in & say hi. I’d love to connect with you & help you in any way that I can! In addition, 1:1 coaching clients will schedule client calls with me twice a month for guidance and support. I pride myself on being available to give you the help you need. I am always in your corner.
Exercise Videos and Cuing
Every workout will have easy to follow videos and written cuing explaining how to set up and execute each exercise.
Supportive Community
Connect with a community of like minded individuals who are on the same path of pursuing their strongest selves.
Progress Tracking
Track your weights used and reps completed so you can effectively progressively overload and get stronger overtime.