free training
hub
Build your shield with our free training programs
Build Your Shield
Foundational 8-week Program
Build Your Shield is an 8-week strength training program from Got Your Six Strength designed to develop your physical, mental, and emotional resilience. It combines progressive workouts with practical education to help you build a stronger body, mindset, and support system so you can better handle life’s challenges and achieve lasting health and fitness goals.
​
-
Progressive Strength Training: Focuses on resistance training, functional movements, and daily movement (NEAT) with guidance on form, progressions, and finding enjoyable activities for long-term consistency.
-
Nutrition & Recovery Foundations: Covers balanced macronutrients, sustainable meal prep strategies, hydration, and sleep hygiene to fuel your body and support recovery.
-
Mental & Emotional Strength: Builds courage (self-confidence and limiting beliefs), discipline (SMART + audacious goals, time audits), adaptability (growth mindset), motivation (intrinsic/extrinsic), camaraderie, and resilience through actionable steps like vision boards and open communication practices.
-
Holistic & Practical: Emphasizes real-world application with “Put It Into Action” exercises, growth opportunities, and the philosophy that your strength is your shield for lifelong vitality.
Â
Ready to build your shield and become the strongest version of yourself?
​
Prenatal F.I.T.
Prenatal 8-week Program
Prenatal F.I.T. is an 8-week introductory strength training program from Got Your Six Strength designed specifically for expecting mothers. It builds a strong physical, mental, and emotional foundation to help you stay active, mobile, and confident throughout pregnancy while preparing for a healthy birth.
​
-
Progressive Total-Body Workouts: 3 sessions per week featuring functional movements (squats, deadlifts, rows, presses, carries), with built-in progressions, trimester-specific guidelines, and safe modifications.
-
Deep Core & Pelvic Floor Focus: Emphasizes transverse abdominis activation, pelvic floor exercises (Kegels), and stability work like dead bugs and Pallof presses to support your changing body.
-
Holistic Wellness Education: Covers nutrition (“eating for two” with realistic calorie guidance), hydration, sleep, plus mental/emotional strength topics like courage, discipline, resilience, and building support networks.
-
Safe & Adaptable: Research-backed, with exercise swaps, warm-ups, core activation, and clear instructions for all fitness levels and trimesters.
Â
Ready to build your strength shield for pregnancy and beyond?
