SUPPLE STRENGTH

Online Group Training Membership

Get Strong. Feel Supple. Train for LIFE!

STRONG GIRL SUMMER STARTS MAY 6.

I used to get SO stressed before summer. I’d spend extra time in the gym, eat less, and workout just to ‘stay small’ — focusing on ab workouts and cardio to get me ‘shredded’ and ‘bikini ready.’

It wasn't until I started focusing on performance, training to get strong, and moving my bones out of celebration for what my body can do, that I finally felt capable, confident, healthy, and empowered.

While there’s nothing wrong with aesthetic goals, I’m sick and tired of women being targeted with fad workouts and quick fix challenges to be the smallest, skinniest versions of themselves.

That’s why, on May 6, we’re ditching the idea of ‘hot girl summer.’

Instead, we’re starting an 8 WEEK CHALLENGE BLOCK: STRONG GIRL SUMMER.

SPECIAL 8-WEEK CHALLENGE BLOCK

In this 8 week block, we’ll be focusing on getting strong (obviously) and progressively pushing our weights for squats, deadlifts, and bench press, while also staying supple with some creative & fun accessories.

PLUS – screw the challenges where winners are picked for before and after photos.

 

We're giving away prizes and awards for members who get stronger and show the most consistency with workouts. You could win a free YEAR of Supple, gift cards, and goodies from yours truly, even a pair of my favorite socks (unused, of course).

Strong Girl Summer Starts May 6.

Are you with me?

Sick of fitness fads, influencer workouts, and HIIT classes that leave you feeling burnt out and exhausted?

Want a training program that actually helps you build muscle, stay mobile, decrease injury risk, and leaves you feeling GOOD in AND out of the gym?

then Supple Strength is for you, my friend!

Woman in athletic wear standing on a blue running track with a clear sky background.

Supple Strength is for women who are ready to…

  • Build lean muscle mass, get strong, and workout to be healthy

  • Lift heavy without sacrificing mobility - you’ll stay supple with us!

  • Finally feel confident in and out of the gym

  • Workout without worrying about pain or injuries

  • Get super comfy with the barbell, our new bestie

  • Prioritize performance, feel athletic, and train to be capable of life

  • Stick with a sustainable program that actually gets them lasting results

  • Get smart, science backed workouts designed by a Physical Therapist (that’s me!) who understands how to stay strong and supple for life

Woman exercising with resistance bands in a home gym

And who also want:

  • An online community for support and encouragement

  • Coaching feedback and form checks

  • High level, high quality programming without the high price tag

  • Weekly workouts at your fingertips via an easy-to-navigate app created by yours truly

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

Woman in a gym performing a barbell deadlift, wearing a green sports outfit, wrist wraps, and hair tied up, with gym equipment in the background.

WHAT OUR MEMBERS ARE SAYING

  • “Supple Strength has an amazing amount of 1:1 and support from Susie. The community is also really great. Moreover, the intelligently programmed 6-week blocks really feel great in the body. Prior to coming to SS I was in the gym 5 days a week lifting heavy mostly in that frontal plane - and getting a lot of soreness in the thoracic spine. Within one week of SS my thoracic stiffness was GONE. I was trying new movements and liking them - my training felt refreshed and invigorated.”

  • "I'm a nurse and a health coach. I fully understand the importance of smart programing. IMO the price for Supple Strength is absolutely no brainer!

  • "The expertise you get in this program is hands down the best value I've seen in the industry. Give it a try and see how different you feel!"

  • “I would absolutely recommend. I truly feel SS can be utilized by most anyone from moderate beginner to advanced. I especially would recommend to someone who looking to add variety to their programming without sacrificing the emphasis on strength. It has been especially great for me as someone who has been avoiding certain exercises due to pain - to have programming by a doctor of PT - gives me a level of confidence that may have been lacking before. Before I wouldn't even try certain things because of right knee tenderness, now I am moving in new ways!”

  • 'I haven't felt like my body was strong in a long time when I was still working out before because I kept feeling defeated from Crossfit-styles moves hurting me. But this lifting program makes me feel strong again and has given me back my strength and I'm so so so glad I'm part of this! Thank you, Dr. Susie, for this program! 💪🏼'

  • 'Hit a 3 reps deadlift PR of 175 😲😭 Totally suprosed myseld and tried for a second set of 3 and only got 1 but I'm soooo proud! I am so grateful for this program and community!'

  • 'I joined Supple Strength and it is seriously what I needed; I have been so used to males telling me how to train, when to train, what to eat, when to eat...not that I have anything against men, but it's so refreshing to be supported by WOMEN! It's awesome and gives me so much hope to see women in the rehab & fitness world doing things that LIGHT THEM UP. Sending good vibes your way and thanks again!'

  • 'I've been hitting heavier thrusts for the first time in this program and felt it all in my glutes. Didn't feel any discomfort in my lower back today at any point and that's a huge win for me! Making some big mental breakthroughs with my training. Happy as a clam!'

  • 'My deadlifts have felt SO good for the first time in years after having back issues. This program is really helping me feel like I'm making REAL tangible progress in the gym. So thankful!'

  • 'I've never really stuggled with gym anxiety before, but today, there were so many people there. Remembering I have a community here that is cheering me on (no matter how small the progress), really helped me overcome and hit PR's! So thankful to Susie for this programming and to everyone here!💛'

LASTING RESULTS

Say good bye to fads, influencer “workouts,” and promised quick fixes that leave you lacking. THIS program is designed by a Physical Therapist with long term goals in mind - to get you strong, capable, and supple for life.

SMART PROGRAMMING

Take your strength gains to the next level with a science-based periodized program written by a Doctor of Physical Therapy (that’s me!) that implements training principles for the best outcomes.

COMMUNITY

Join a badass group of women who want to get strong as heck, learn the ‘why’ behind their training, and hype each other up! The group chat is a place of learning, encouragement and community.

WHAT YOU GET WHEN YOU JOIN:

  • Weekly training sessions delivered through the Train Heroic app released every Sunday

  • Choose between home or gym versions

  • 4 lifting sessions per week — 2 upper body and 2 lower body

  • Mix of squat emphasis, hinge emphasis, push emphasis, and pull emphasis sessions

  • 2 conditioning & core sessions per week

  • Weekly form checks by Susie

  • Mobility, movement prep, & cool down

  • Includes reps, sets, tempo, and rest periods

  • Video demos & voiceovers linked to every exercise

  • Access to Dr. Susie through a group chat

  • Nutrition Basics: Calorie, Macro, & Portion Guide

  • FREE 7 DAY TRIAL

  • For only $33 per month!

Person flexing bicep sitting on a barbell in a home gym, with a dog on their lap.
Three smartphones displaying different fitness app screens with a timer, workout stats, and video tutorial on a yellow background.
Three smartphones displaying a fitness app interface with workout sessions, exercise stats, and a calendar on a yellow background.
Three smartphone screens displaying fitness app interfaces, including exercise tracking, workout history, and exercise details on a yellow background.

EQUIPMENT NEEDED

GYM VERSION

  • barbell rack

  • barbell + plates

  • incline bench

  • various dumbbells

  • long loop resistance bands

  • barbell pad for hip thrusts

  • stability ball

  • pulley system or cable station

  • foam roller

HOME VERSION

  • various dumbbells

  • long loop resistance bands

  • short loop resistance bands

  • stability ball

  • kitchen chair, couch, or stool

  • foam roller

Illustration of a trophy cup on a blue brushstroke background.

Celebrate your PRs and graph your progress over time. The app tracks your total volume lifted, total reps, and hours trained!

Black and white illustration of a stylized calendar with a spiral binding and grid layout.

Take control of your calendar with the ability to view upcoming and past training sessions, as well move sessions when things come up!

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In-app messaging with all the other members of Supple Strength and your coach, Susie.

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Built-in smart timers for rest periods, AMRAPs, EMOMs, and tabatas to keep your sessions running smoothly!

Blue abstract silhouette resembling fish on black background.

Readiness insights assessed before each session help gauge your recovery by analyzing your sleep, stress, soreness, and more!

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Full exercise library with detailed voiceover and written instructions for every movement to set you up for success!

LET’S DO THIS.

Are you ready to take the guesswork out of programming & train for LIFE?

*must be 18 years of age or older to enroll. Billing is recurring and begins after your FREE trial ends, 7 days after you sign up.

You’ve got questions? I’ve got answers.

  • Nope! There are no minimum term lengths or contracts with Supple Strength. If you want to cancel your subscription, simply login to your Train Heroic account on a computer, click on profile, then cancel subscription.

  • Yes! Subscriptions auto-renew each month so that you don't have to purchase the next month’s training sessions.

  • It helps! The gym-version of Supple Strength program was designed for those who have at least some experience working with dumbbells, kettlebells, and barbells.

    However, the at-home version is appropriate for ALL fitness levels and experiences!

  • Supple Strength has a rolling admission so you can join anytime you like!

    However, if you join in the middle of a phase, you will be joining at the current point of the program. So, for example, if the new block came out on August 1st and you join on August 10th, you will be starting on Day 10 of that phase.

    Blocks are anywhere from 4 to 6 weeks long with built in progressions.

  • Everyone with a subscription has access to the Supple Strength group chat, which I will be active in as well!

    Feel free to drop any questions in the chat. If you have a question you don’t want other members to see, please email me at susie.squats@gmail.com — my instagram DMs are not a good place to reach me!

  • Yes! There are two sessions scheduled each day in the app. One is a gym version and the other is a home version where all you need are dumbbells and resistance bands!

  • I understand that everyone has different access to equipment. Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability. Plus, Susie will be in the group chat to give you suggestions.

  • No, this is NOT physical therapy.

    Although the program is created by a physical therapist, Susie is not YOUR physical therapist. This program is not intended to treat or diagnose any pain or medical conditions.

    However, Susie will provide recommendations for exercise modifications if a certain movement is causing you discomfort.

    Please consult with your medical professionals about any pain, injuries, or medical concerns.