Dr. Susie’s Library of Brain Gains
SUPPLE STRENGTH FAQ’S
Q: ‘I’m new to Supple Strength, where should I start?'
A: First of all, WELCOME! We are SO happy to have you here!
Head over to the Group Chat and introduce yourself if you haven’t already — your name, where you’re from, how long you’ve been lifting, your favorite ice cream flavor, your dog’s names, whatever!
Then head to your Training Calendar on the app. This is where you’ll locate your first training session. Don’t worry if you’re joining a few weeks into the current cycle — just jump right in!
Q: ‘I can’t make the training session today — is there a way to move it to a different day?’
A: You bet. Go to your Training Calendar, click on the day you want to move, tap the three dots in the upper right hand corner, tap ‘Move Session,’ then select the date you want to move it to!
Q: ‘What if I can only work out 3-4 days per week?’
Supple Strength is set up with 4 lifting days and 2 core & conditioning days per week, for a total of 6 sessions and one full rest day.
I realize a 6 day training split is not for everyone, so here’s exactly how to personalize it to be best suited for YOU and your goals! No matter what, I highly suggest choosing a frequency that you can realistically and confidently commit to. Start small and build from there!
4 WORKOUTS PER WEEK:
If you can only commit to training 4 days per week but still want to do the core & conditioning days, I recommend completing these sessions right before or right after your upper body days. Do them AFTER if your main goal is lifting. Do them BEFORE if your main goal is conditioning.
Option 1: four lifts + core & conditioning
Sample Week: lower body one, upper body one + conditioning, lower body two, upper body two + conditioning
Option 2: four lifts only
Sample Week: lower body one, upper body one, lower body two, upper body two
3 WORKOUTS PER WEEK:
Option 1: 2 lifts + 1 conditioning per week
Sample Week 1: lower body one, upper body one, core & conditioning one
Sample Week 2: lower body two, upper body two, core & conditioning two
Option 2: 3 lifts per week
Sample Week 1: lower body one, upper body one, lower body two
Sample Week 2: upper body two, lower body one, upper body one
Option 3: 3 lifts + conditioning per week
Sample Week 1: lower body one, upper body one + conditioning one, lower body two
Sample Week 2: upper body two + conditioning two, lower body one, upper body one + conditioning one
Regardless, whatever frequency you choose – 3, 4, 5, 6 – you're right where you need to be for YOUR goals. Just because you're doing a 3 day per week split and someone else in the group is doing a 6 day per week split, doesn't mean you don't belong in the group. There's a seat for EVERYONE here!
Q: ‘Can I swap exercises if equipment isn’t available?’
A: Yup! When you are on the specific exercise that you would like to swap out, tap the three dots next to the exercise, then ‘swap.’ You will then see a list of other exercises to choose from.
I put some suggestions for alternate exercises in the notes of each sessions right in the app — and if you have questions, ask the team in the chat! We’ve got a great culture and everyone is excited to help out.
Q: ‘I’m currently recovering from an injury or have pain — can you help me from a physical therapy standpoint?’
A: Although I am a physical therapist, I am not YOUR physical therapist (unless I am). This program is NOT a rehab program and I am unable to give specific advice regarding your pain.
I CAN, however, give you general guidance on how to modify exercises when in pain, choose better alternatives, and support you via the group chat!
Please consult with your medical professionals for clearance based on your medical conditions OR apply to work with me and my team 1-on-1 so we can come up with an individualized plan to help you get out of pain and back to doing what you love most!
Q: ‘Can you help me with my form if I send a video in the Group Chat?’
A: As a member of Supple Strength, you get one complimentary form check per week!
Simply film a video of yourself performing the exercise you want feedback on for a couple different angles, then drop the videos into the group chat and I will give you all the necessary pointers for improvement.
Q: ‘Is there a home version of Supple Strength?’
A: YES! Each training day, you have the option to choose between an at-home/dumbbell version or gym/barbell version. Both of the sessions mirror each other in regards to movement selection and pattern. You can also do some gym sessions and some at-home versions each week to mix it up!
MEET YOUR SUPPLE STRENGTH COACHES
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Dr. Susie Spirlock
Founder, Doctor of Physical Therapy, & CEO
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Dr. Pat Bell
Doctor of Physical Therapy & Coach