Instagram story viewer> @memadetraining> Posts

Melissa | Strength Coach

@memadetraining

219

followers

157

following

Build muscle | Move different
📍 Chicago
Co-Founder: @formher_official

POSTS STORIES REELS

PROGRAMMED. / 010 🏁

This week we’re pairing a kettlebell swing + acceleration sprint 🔥

The kettlebell swing gives us the power piece. We’re using the hips to create force quickly and drive the bell forward

The acceleration sprint asks you to push hard into the ground and use that force to move your body forward FAST

Why pair them? Because producing force is great. But we also want to be able to take that force and use it to actually move

And this isn’t just for athletes. Power is something we want to keep training as we get older. Being able to move quickly, react and use your strength matters outside the gym too

And for the athletes 👀 acceleration is all about how well you can create force into the ground and use it to move forward. That first step matters. The stronger and more powerful you are through the hips, the more you have to work with when it’s time to GO

Create the force. Put it into the ground. Move forward 🏁

That’s the why behind the work 🤓

PROGRAMMED. / 010 ✔️
Ten down. 👏🏼 by @memadetraining

PROGRAMMED. / 009 ↔️

This week we’re pairing a Copenhagen plank + lateral shuffle 😤

The Copenhagen plank gives us the strength and control piece. We’re building strength through the inner thigh while asking the hips and pelvis to stay stable

The lateral shuffle asks you to move quickly side to side while staying in control of your position

Why pair them? Because moving well laterally starts with having enough strength and control through the hips to actually own those positions

And this isn’t just for athletes. Your inner thighs and hips help support balance, stability and how well you move side to side in everyday life.

And for the athletes 👀 this is a big one for cutting, defending, changing direction and any sport that asks you to move laterally. Strong adductors help you control the pelvis and leg while the shuffle lets you use that strength at speed.

Build the strength. Own the position. Then move it side to side 👏🏼

That’s the why behind the work 🤓

PROGRAMMED. / 009 ✔️
See y’all next Monday by @memadetraining

PROGRAMMED. / 008 ⚡️

This week we’re pairing a sled push + pogo hops

The sled push gives us the force piece. We’re driving hard into the ground and pushing the body forward

Then we take that idea and make it quicker

Pogo hops are all about short, fast contacts with the ground. We want the ankles and lower legs to stay strong and springy so you can hit the ground and get back off it fast

Why pair them? Because we don’t just want to be able to push hard. We also want to be able to react quickly

And this isn’t just for athletes. Strong feet, ankles and lower legs matter for walking, running, balance and how well you handle impact in everyday life.

And for the athletes 👀 this combo has a lot of carryover to acceleration and sprinting. The sled teaches you to drive into the ground and produce force forward. The pogos teach you to be quick off the ground and react fast.

Push hard. Get off the ground quick⚡️

That’s the why behind the work 🤓

PROGRAMMED. / 008 ✔️
See y’all next Monday by @memadetraining

PROGRAMMED. / 007 🌀

This week we’re pairing a single leg RDL + med ball rotational throw 🔥

The single leg RDL gives us the strength and control piece. We’re building strength through the glutes and hamstrings while asking the body to stay balanced and resist rotation

Then we flip it👇🏼

The rotational throw asks you to create rotation FAST. You’re using the ground, hips, core and upper body together to produce and transfer force into the ball

Why pair them? Because we want to be able to control rotation AND create it when we need it

And this isn’t just for athletes. Single leg strength and control show up every day when you walk, take stairs, change direction or catch your balance. Learning to move through rotation with control matters too

And for the athletes 👀 rotation shows up everywhere. Throwing, swinging, cutting, changing direction and even sprinting all require the lower body + trunk + upper body to work together 🤝

Control the position. Create the force. Then transfer it 🌀

That’s the why behind the work 🤓

PROGRAMMED. / 007 ✔️
See y’all next Monday. by @memadetraining

PROGRAMMED. / 006 💥

This week we’re pairing a 1 arm dumbbell row + med ball slam

The row gives us the strength piece. We’re building pulling strength through the back while the rest of the body works to stay stable and controlled. Then we take that strength and add speed ⚡️

The med ball slam asks you to use your whole body to create force FAST. Hips, core, back and arms all working together to drive that ball into the floor

Why pair them? Because being strong is great. But we also want to be able to connect different parts of the body and use that strength quickly.

And this one isn’t just for athletes. Pulling strength matters for POSTURE, carrying things, picking things up and just being a strong human. Power matters too because we want to keep the ability to move quickly and react as we get older.

And for the athletes 👀 this is where we start talking about transferring force through the whole body. Your upper body isn’t working by itself. Your hips, trunk and upper body all have to work together when you sprint, throw, jump, absorb contact or change direction 🔥

Strong pieces are great. We also want them working TOGETHER 🤝

That’s the why behind the work 🤓

PROGRAMMED. / 006 ✔️
See y’all next Monday. by @memadetraining

PROGRAMMED. / 005 🚀

This week we’re pairing a barbell RDL + broad jump

The RDL gives us the strength piece. We’re loading the posterior chain and building strength through the glutes and hamstrings while learning to create force through the hips.

Then we take that strength and add speed. The broad jump asks you to produce force quickly and send it forward. That’s horizontal power 👏🏼

Ok so why pair them? Because strength gives us the foundation. But we also want to be able to use that strength quickly and in different directions.

And this isn’t just for athletes. Strong glutes + hamstrings matter for walking, running, taking the stairs, picking things up and just moving well in everyday life.

And for the athletes 👀 horizontal power is a BIG part of acceleration. Think about that first step. You’re driving into the ground and pushing your body forward. The stronger you are through the hips and the quicker you can apply that force, the more powerful that first move can be.

We’re not just building strength. We’re teaching your body how to USE IT 👏🏼 That’s the why behind the work 🤓

PROGRAMMED. / 005 ✔️
See y’all next Monday by @memadetraining

PROGRAMMED. / 004 ⚡️🔥

This week we’re pairing a rear foot elevated split squat + lateral bound 🔥

The RFESS gives us the strength piece building single leg strength while challenging balance + control. We spend a lot of life on one leg so being strong there matters

Then we take that strength and add speed + direction 🔥🔥

The lateral bound asks you to produce force side to side, then absorb that force, slow yourself down and CONTROL the landing. That’s deceleration

And this isn’t just for athletes. Walking, taking the stairs, changing direction, catching yourself when you lose your balance … single-leg strength + control matter outside the gym too.

AND FOR THE ATHLETES 👀 THIS IS A BIG ONE. Sprinting, cutting, changing direction and landing all require you to produce force AND absorb it. Being able to slow your body down + control your position is just as important as how fast or powerful you can move 👀👇🏼

We don’t just want athletes who can GO. We want athletes who can stop + control it too

That’s the why behind the work 🤓

PROGRAMMED. / 004 ✔️
See y’all next Monday. by @memadetraining

PROGRAMMED. / 003 💪🏻🧠

This week we’re pairing a single arm dumbbell bench press + med ball chest pass

The single arm bench press gives us the strength piece.. building upper body pressing strength while your core works to keep your body stable and resist rotation 🔥 One side is producing force while the rest of your body has to stay locked in 🔑

Then we take that strength and add speed👇🏼

The med ball chest pass asks you to produce force FAST. Instead of just moving something heavy, now we’re working on how quickly you can create that force aka power💥

Why pair them? Because being strong is great but being able to use that strength quickly is where we start building power.

And power isn’t just for athletes. It’s your ability to react, move quickly + use your strength when you need it. That matters in everyday life and it becomes even more important to keep training as we get older.

And for the athletes 👀 upper-body power shows up everywhere .. throwing, passing, pushing off an opponent + absorbing and redirecting contact. We want athletes who can produce force, produce it quickly AND stay controlled while doing it.

That’s the why behind the work 🤓

PROGRAMMED. / 003 ✔️
See y’all next Monday.

#MeMadeTraining #StrengthTraining #SportsPerformance #AthleticPerformance #TrainWithPurpose by @memadetraining

PROGRAMMED. / 002 🧠🍑

This week we’re pairing hip thrusts + lateral band walks

The hip thrust gives us the heavy strength piece loading hip extension and building the glutes ability to produce force (aka how much strength your hips can put into movement)

Then we add the lateral band walk to challenge the glutes in a different direction asking them to stabilize the pelvis and control movement side to side

Why pair them? Because your glutes don’t have one specific job. They help extend the hip BUT they also help control the hip and pelvis when you walk, run, squat, lunge and change direction.

And for the athletes 👀 this combination has a lot of carryover. Hip extension strength matters for sprinting, jumping and acceleration, while lateral hip strength and control help you stay stable when cutting, decelerating and changing direction. We want athletes who can produce force AND control it.

That’s the why behind the work 🤓

PROGRAMMED. / 002 ✔️
See y’all next Monday.

#MeMadeTraining #StrengthTraining #SportsPerformance #AthleticPerformance #TrainWithPurpose by @memadetraining

Introducing PROGRAMMED 👀😤🔋

A new Monday series from @memadetraining brought over to FORMHER 🙌🏻 breaking down two movements I love putting together + the why behind them

First up: back squat + box jump

The back squat is where we build strength and our ability to produce force. Then we take that strength into the box jump and ask the body to produce that force quickly.

Why pair them? Because getting stronger is only part of the deal. Pairing a heavy strength movement with an explosive movement gives us a chance to take the force we’re building and learn how to use it with speed 🔥

Strength → power.

And you don’t have to be an athlete to train power. Being able to move quickly, react and produce force matters outside of sports too and it becomes very important to maintain as we get older

One important note: these aren’t meant to be rushed back to back. Keep the squat heavy and controlled, give yourself enough recovery and keep the jumps explosive and crisp. Quality over fatigue here 👏🏻

The goal of PROGRAMMED. isn’t just to give you more exercises to save. It’s to help you understand why you’re doing them and how thoughtful training actually gets put together🤓

PROGRAMMED. / 001 ✔️
See you next Monday.

#MeMadeTraining #StrengthCoach #StrengthTraining #AthleticPerformance #TrainWithPurpose by @memadetraining

One of the best things you can do for your body as you get older? Build muscle 🙌🏻

Women over 30 😭 your body is not “too old” to get stronger. Most people simply stop giving their body a reason to stay strong.

We talked about strength training bone density muscle and aging in this week’s FORMHER Substack 🫶🏼 Link in bio ✨

#FORMHER
#StrengthTrainingForWomen
#HealthyAging
#WomenWhoLift
#BoneHealth by @memadetraining

consistency = results 🔥

#strengthtraining
#sportsperformance
#womensfitness
#nutritioncoach
#performbetter by @memadetraining