PILLAR
Strength & Conditioning

The PILLAR strength and conditioning program focuses on addressing core movement patterns (squat, hinge, lunge, push, pull, carry, twist) and various conditioning abilities (sprint, agility, a “cardio”-based test). Classes work based on a “tier programming” meaning that you will have a designated warm-up, a primary block, a secondary block, and a finishing block, for each class. 

Your primary block will consist of a compound strength movement such as squat, bench, press, or deadlift, and a core or mobility drill like planks or a hip flexor stretch. The secondary block would be a compound movement addressing another compound movement and is structured based on whether the primary block is upper or lower body focused (ex. primary block is squat, secondary block is press, or primary block is bench, secondary block is deadlift). Secondary blocks, are also The finishing block is typically 3 exercises that cover other movement patterns that may not have been addressed in the previous two blocks, or is a focus for the training cycle, this may include a combination of strength movements as well as conditioning/skill work (shuffles, shuttles, sprints in chosen cardio modality, etc.)

You will receive 3 workouts to be done weekly; 2 coach-led sessions, and 1 session to be completed on your own.

Joining this program means you will have access to Heartland Strength three days per week.