Athletic Her Overview
Who this path is for
For women who want to feel strong, coordinated, powerful, and capable in real life.
Whether you are training for hikes, climbs, trails, travel, sport, or simply want to trust your body more, this path helps build the athletic capacity to say yes.
What it targets
Power, agility, balance, coordination, conditioning, acceleration, deceleration, and real-world movement capacity.
This path trains your body to move with strength, control, confidence, and resilience.
Why it's structured this way
Athletic capacity is built through strength, power, coordination, conditioning, recovery, and progressive exposure to challenge.
This path builds athleticism without pretending every workout needs to be max intensity.
What to do on off days
Use Move Better, walking, easy cardio, mobility, stretching, or full rest.
Power and conditioning improve when your body has time to recover, adapt, and come back ready.
Choosing Your Weekly Structure
Select your training frequency and use the guide on the right to choose days that fit your real life.
Choosing Your Days
Most splits can be moved around to fit your week.
The example layout is a starting point, not a required schedule. Choose days that work with your routine, energy, and recovery needs.
Spacing & Recovery Notes
Harder sessions usually need space between them.
Running, lower-body strength, high-impact work, and tough conditioning should usually not be stacked back-to-back.
For hybrid programs, the app may suggest extra spacing when two paths overlap in intensity.
Best practice: leave an easier or recovery day between harder sessions when possible.
Recommended Weekly Split
Adding athletic power and conditioning beside strength, running, hiking, sport, or a busy life.
Today Mode Adaptations
Today Mode adjusts your planned session based on how you show up. You are not choosing random separate workouts; you are customizing today's athletic session.
Fast athletic activation when time is tight.
Example: pogo hops · lateral shuffle · core activation
A balanced athletic session with power, control, and conditioning.
Example: landing mechanics · carries · agility drills
Warm-up, power work, strength support, conditioning, and cooldown.
A bigger challenge day with higher volume, longer conditioning, or harder progressions when recovery is good.
Note: Work Me Hard does not mean reckless. Athletic training works best when power stays crisp and movement stays controlled.
Preview Today Mode
Choose the options you would check before a workout:
Your path stays consistent. Today's version adjusts to you.
Current setup: Standard Session • Steady Mode • Sore but Willing • Gym • Just Get It Done
Athletic Recovery & Support Routines
Recovery routines for hips, calves, shoulders, spine, and nervous system so athletic training builds you up instead of breaking you down.
Athletic Recovery Flow
Recovery mobility for hips, calves, shoulders, spine, and the nervous system between athletic sessions.
Active Recovery
A low-intensity recovery session for days between harder workouts.
Hip & Pelvic Opening Flow
Hip mobility, pelvic control, glute activation, and low-back relief.
Ankle, Calf & Foot Reset
Ankle dorsiflexion, calf mobility, foot strength, and lower-leg recovery.
Combine Programs
Want to combine Athletic Her with another path? Choose a second program and Built By Her will balance power, conditioning, recovery, and training stress across your week.
- Move Better
- Run Strong
- Health & Endurance
You are not choosing random daily workouts.
You choose a path, keep it in your dashboard, and each session flexes based on your check-in.
Today Mode adjusts your planned session based on how you show up. You are not choosing random separate workouts; you are customizing today's athletic session.