Tianna Cook

Strength & Flow (Intermediate Gym)

Get started today!

The Strength & Flow program is designed for those who have mastered the basics and are ready to take their training to the next level. This six-week program blends strength training with mobility and conditioning work, helping participants build muscle, increase endurance, and move with greater control and efficiency. Each session is structured to challenge your body while maintaining proper form and injury prevention techniques. What to Expect: • Progressive Strength Training – Focused on building muscle, improving lifting technique, and increasing overall strength. • Mobility & Recovery – Integrated mobility work to enhance flexibility, movement efficiency, and injury prevention. • Conditioning & Endurance – Cardio and functional movements to improve stamina and athleticism. • Mind-Muscle Connection – Learn how to move with control, optimize performance, and push past plateaus. Who It’s For: • Individuals with a solid foundation in strength training looking for a more structured, progressive plan. • Those wanting to improve mobility, movement quality, and overall athletic performance. • Gym-goers ready to refine technique and take their fitness to the next level. By the end of six weeks, participants will be stronger, more mobile, and better conditioned, with the confidence and ability to train at a higher level.

Goal:
Lean Muscle
Weight lifting, Bikini Body, Kettlebell, Full Body
6 weeks program 5 days/week 45-60 mins
Level:
Intermediate
Goal:
Lean Muscle
Weight lifting, Bikini Body, Kettlebell, Full Body
6 weeks program 5 days/week 45-60 mins
Level:
Intermediate

Workouts

Leg Day Legend 💫
Leg Day Legend 💫
5.0
1
Lower Body, Glutes, Gym, Legs, Glutes, Strength, Toning, Intermediate
Upper Body & Core Burn 🥵
Upper Body & Core Burn 🥵
5.0
Toning, Strength, Upper Body, Intermediate, Gym, Bikini body, Abs & Core
Full Body Frenzy 🤪
Full Body Frenzy 🤪
5.0
Gym, Full Body, Intermediate, Toning, Strength
Core Crusher ☠️
Core Crusher ☠️
5.0
Gym, Intermediate, Abs & Core, Bikini body, Toning
Legs on Fire 🔥🔥
Legs on Fire 🔥🔥
5.0
Intermediate, Toning, Lower Body, Legs, Glutes, Gym, Bikini body, Glutes
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
/images/landing/features/reminders.pngframe
/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
avatar

About Tianna Cook

Online personal trainer

I have been in the fitness world for over a decade and dedicated a lot of my life to working out. I also own NEWD Gym in Murrieta, CA and Hendersonville, TN. Working out is a huge part of my life especially after having 2 kids and wanting to get my body back to where it was before!

Frequently asked questions

Who is this program for?
This program is designed for individuals with some fitness experience who want to take their strength, endurance, and muscle tone to the next level.
What are the goals of this program?
• Build lean muscle and improve overall strength • Tone and sculpt the glutes, legs, core, and upper body • Boost endurance and stamina • Burn fat and promote a leaner physique • Enhance functional strength and mobility • Gain confidence through visible and physical progress • Establish consistent, sustainable workout habits
What do I need to participate?
You need a gym membership that has standard workout equipment A positive attitude and dedication to the program
How will I get the best results?
-Get proper sleep (7-9 hours a night is a must) -Dedicated nutrition regimen that consists only of wholesome, natural ingredients -Drink at least eight 8 oz glasses of water daily -Make sure to use active and full rest days to allow muscles to recover -Ice cold showers in the morning and after workouts are highly recommended!
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

24/7 customer support

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy
POWERED BY PLAYBOOK