SUPPLE STRENGTH — THE LAST TRAINING PROGRAM YOU’LL EVER NEED.

Get STRONG. Feel SUPPLE. Train for LIFE.

COME JOIN US
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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 strength, stay mobile, decrease injury risk, and makes you feel GOOD in AND out of the gym?

Then Supple Strength is for you, my friend!

JOIN US TODAY

READ MEMBER RESULTS

BUILT FOR MORE

We are currently in Built for More, our 5-week hypertrophy-focused training block inside Supple Strength from August 31st through October 3rd!

The primary goal of this block is pretty simple: build muscle.

Hypertrophy is the process of increasing muscle size, and while getting stronger and building muscle are very closely related, training specifically for hypertrophy looks a little different than training specifically to maximize strength. Instead of spending a lot of time lifting very heavy weights for low reps, you'll see more moderate rep ranges, more total training volume, and plenty of sets performed relatively close to failure.

Throughout this block, we're going to focus on accumulating enough high-quality, challenging work for each muscle group to actually give your body a reason to adapt. That means you'll see plenty of compound lifts alongside more targeted accessory work, and you'll repeat many of the same exercises throughout the block so you have the opportunity to actually progress them instead of constantly being handed something new.

Your goal is not to destroy yourself every workout. Instead, we will be progressively doing more productive work over the course of these five weeks!

That might mean adding weight when you're ready, getting another rep or two with the same weight, improving the quality or control of your reps, or gradually working closer to failure as the block progresses. This is why logging your weights, reps, and RIR in TrainHeroic is especially important since you need to know what you've done if you want to progressively build on it.

We'll gradually increase the amount and difficulty of the work you're doing across the block, with the final weeks of the block bringing you closer to failure and asking you to really challenge the loads and reps you've established.

And remember: you do not have to follow a 4-day program to build muscle!! Supple Strength includes 2-, 3-, and 4-day training options with both gym and home programs. Pick the program that realistically fits your schedule and equipment, because two or three days of training you can consistently complete will beat four days you can't recover from or fit into your life.

Women have spent enough time being told that exercise should be about burning calories, "toning," and taking up less space.

For the next five weeks, we're doing the opposite.

We're eating enough. We're recovering. We're progressively training hard. We're building muscle.

Because your body is Built for More 💪🏼

JOIN US TODAY

SUPPLE STRENGTH IS FOR THOSE WHO ARE READY TO:

  • Build muscle, 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

Woman exercising with resistance bands at home gym.

AND 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 sustainable program that actually gets them lasting results

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

Woman lifting weights in a gym, performing deadlifts with a barbell, wearing workout attire, wrist straps, and hair up.
OKAY, THIS SOUNDS DOPE

GET ACCESS TO FIVE DIFFERENT PROGRAMS

Blurred image of a person lifting weights with "4DG" in bold text overlay.
Blurred image of a person lifting weights with "4DH" text overlaid.

4 DAY GYM

MONDAY

Lower Body Hinge

TUESDAY

Upper Body Push

WEDNESDAY

Rest

THURSDAY

Lower Body Squat

FRIDAY

Upper Body Pull

SATURDAY

Rest

SUNDAY

Rest

4 DAY HOME

MONDAY

Lower Body Hinge

TUESDAY

Upper Body Push

WEDNESDAY

Rest

THURSDAY

Lower Body Squat

FRIDAY

Upper Body Pull

SATURDAY

Rest

SUNDAY

Rest

3 DAY GYM

MONDAY

Full Body One

TUESDAY

Rest

WEDNESDAY

Full body Two

THURSDAY

Rest

FRIDAY

Full Body Three

SATURDAY

Rest

SUNDAY

Rest

3 DAY HOME

MONDAY

Full Body One

TUESDAY

Rest

WEDNESDAY

Full body Two

THURSDAY

Rest

FRIDAY

Full Body Three

SATURDAY

Rest

SUNDAY

Rest

Person lifting weights in gym with large "2CC" text overlay.
Person squatting with barbell text overlay "3DH"
Blurry weightlifting image with '3DG' text

CARDIO & CORE

MONDAY

Rest

TUESDAY

Low Intensity

WEDNESDAY

Rest

THURSDAY

Rest

FRIDAY

High Intensity

SATURDAY

Rest

SUNDAY

Rest

Smartphone screen displaying an app interface for filtering workout teams. Options include 3 Day Gym, 3 Day Home, 4 Day Gym, 4 Day Home, Core & Conditioning, and Supple Strength. The toggle switch for Supple Strength is activated.

YOU CHOOSE WHICH PROGRAM(S) YOU WANT TO DO.

EASILY TOGGLE BETWEEN THEM TO FIT YOUR LIFESTYLE.

STICK WITH ONE, OR MIX ‘N MATCH!

YOU ALWAYS HAVE ACCESS TO ALL FIVE!

LET'S GET STARTED
Two smartphone screens displaying a fitness app with workout schedules and exercises like barbell deadlifts and cossack squats. The interface shows dates, notifications, and bottom navigation menu including Home, Training, Chat, Library, and Profile icons.
Smartphone displaying a fitness app with a workout schedule for April 2025, highlighting exercises like goblet squats, lat pulldown, and Bulgarian split squats.
Workout tracking app displaying a list of exercises and sets on two smartphone screens, showing dates, exercise names, reps, and weights, with navigation icons at the bottom.
Smartphone displaying a fitness app screen with a training schedule for April 9th. It includes exercises like Barbell Back Squats, Lat Pulldown With Rotation, Bulgarian Split Squats With Rotation, Seated Reciprocal Arnold Press, Cossack Squats, and Lateral Raise Full To Partials, each with specified reps. Icons at the bottom navigate to Home, Training, Chat, Library, and Profile.

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 implements training principles for the best outcomes.

SUPPORTIVE 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 OUR MEMBERS ARE SAYING

  • “Not to sound dramatic, but Supple Strength has literally changed my life. Following a program has taught me and reinforced movement patterns, how to gauge my lifts, how to cool down, and even how to take care of my nervous system; it’s a game changer. I stick around because I TRUST Susie and her programming with my life. No gimmicks here.”

  • “I have hit so many PRs in the gym since joining, it’s hard to keep track! I remember when I hit my first 100 pound bench in this program and cried. Now I’m repping 95x4 now and my 1 rep max is 115. That blows my mind every single time I think about it!”

  • ‘This programming is amazing. I could cry and I’m only a week in. This thoracic pain I was having in my back has disappeared. My low back feels great. Susie, you’re a miracle worker!’

  • ‘I hit my lower body hinge day today and almost shed a tear. My deadlifts felt so GOOD for the first time in years after having major low back issues. This program is really helping me feel like I'm making real, tangible progress in the gym. So thankful!’

  • ‘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've been a member here for a bit, but sometimes I get fixated on “what else is out there” so I try other programs that seem to be popular or cool, but I always find my way back to this one. It literally is perfect for everyone.’

  • ‘I wanted to share that with your training, I've been able to PR so much that I'm close to 200lbs for lower body and close to 100lbs for upper body which has given me the confidence to strive for a strong woman competition in late October. As training goes on, I see myself getting stronger that eventually I'll be able to make some big movements in that comp! Thank you!’

  • ‘I hadn't felt like my body was strong in a long time because I just kept feeling defeated with CrossFit hurting me. But this program makes me feel strong again and has given me back my strength and I'm SO glad I'm part of this!’

  • ‘I'm a nurse and a health coach. I fully understand the importance of smart programing. IMO the price for Supple Strength for all the value you get is an absolute no brainer!’

  • ‘The expertise you get in this program is hands down the best I’ve seen in the industry. You HAVE to give it a try because the results speak for themselves!’

  • 'I've never really struggled 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!'

  • ‘Ive been hitting heavier thrusts in this program and for the first time I felt it all in my glutes! Didn’t feel any discomfort in my lower back at all after putting the form tips Susie gave me into action. This is a huge win for me! Making some big mental and physical breakthroughs with my training. Happy as a clam!

  • “Last strength cycle I hit 185 for my deadlift and just repped 175 for 4 with EASE last week. My biggest accomplishment by far though… my mindset when it comes to pain and fear of movement. I would not have been able to get here today if I didn’t have the encouragement and guidance of this group.”

WHAT YOU GET WHEN YOU JOIN

Weekly training sessions delivered through the Train Heroic app released every Saturday

  • 4 Day Upper/Lower Gym

  • 4 Day Upper/Lower Home

  • 3 Day Full Body Gym - NEW

  • 3 Day Full Body Home - NEW

  • 2 Conditioning & Core

Choose which programs & sessions you do each week!

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

Plus access to:

  • Weekly form checks by Susie & Pat

  • Mobility, movement prep, & cool down

  • Reps, sets, tempo, and rest periods

  • Video demos & voiceovers linked to every exercise

  • Access to Susie, Pat & the other members in a group chat

  • Nutrition Basics: Calorie, Macro, & Portion Guide - UPDATED

  • NEW MEMBER RESOURCE GUIDE - NEW

ONLY $37 PER MONTH

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JOIN THE TEAM

EQUIPMENT NEEDED

GYM VERSIONS

  • 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 VERSIONS

  • various dumbbells

  • long loop resistance bands

  • short loop resistance bands

  • stability ball

  • kitchen chair, couch, or stool

  • foam roller

SHOP EQUIPMENT
Illustration of a trophy cup in black outline on a blue paint stroke background.

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

Paint splatter design with a calendar icon in the center, featuring a grid of squares.

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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Illustration of a teal roll of tape with a black drop icon on it.

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

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

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

Black and white artistic illustration of a paper airplane with abstract elements.

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

LEMME GET ON THAT

LET’S DO THIS.

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

YOUR NEW FAVORITE PROGRAM

Must be 18 years of age or older to enroll. Billing is recurring at $37/month on the day you sign up. No refunds. All sales are final.

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, Dr. Susie is more than happy to help you along the way if you are new to the barbell!

  • 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 6 to 8 weeks long with built in progressions.

  • Everyone with a subscription has access to the Supple Strength group chat, which Dr. Susie is 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 Dr. Susie directly at susie@moveyourbonespt.com — her instagram DMs are NOT a good place to reach her!

  • 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, Dr. Susie will be in the group chat to give you suggestions.

  • Supple Strength is NOT physical therapy.

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

    Dr. Susie will provide general recommendations for exercise modifications if a certain movement is causing you discomfort. However, specific recommendations are saved for people working with us 1-on-1 for Remote Rehab & Fitness Caching.

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

OKAY, I'M SOLD