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Programs
What is a program?
A program is an organized group of classes based on one topic which spans over a month or a longer period of time. These classes are structured by one Squad Leader to help you progress along in your fitness journey.
There is an order to watch these classes to build a strong foundation, increase strength, and master one topic by the time you complete the program. Programs can be taken at your leisure as there are no deadlines and they are open programs.
Can I track my program progress?
Yes! You can use the Program Login that will allow you to track and save your fitness journey and all the progress you’re making to the member site.
This additional login ensures progress is saved for every member regardless of having an active membership. We understand breaks need to be taken, and we don’t want our members to lose their tracked progress for any reason including needing to pause or cancel their membership. This allows for our members to come back at a later time and jump back in easily!
More about tracking progress →
What equipment should I buy for the programs?
Suggested equipment lists are included in our program curriculums. These lists are usually broken up into two parts, a general suggested equipment list for the program and other additional items we think would be beneficial, or would be considered that "next step" someone might be looking to take in their fitness journey.
What is the Valkyrie Squad program?
Valkyrie Squad is a 4-month fitness program inside The Micro Squad that was inspired by Sarah J. Maas’ “A Court of Silver Flames” *.
You’ll learn how to master your body and mind, and achieve Valkyrie status with this fundamental fitness and foundational fighting techniques program.
This program is ideal for beginners combining fitness, martial arts, and eventually sword training so you can learn to be your most badass self. We encourage you to feel empowered through fitness, breaking social norms and awakening your inner warrior.
*Reading the book is not required, but there will be light references and spoilers to the book inside the program.
What’s inside Valkyrie Squad?
- Program Calendar Downloadable
- Access to Valkyrie Squad Discord Community
- Suggested Equipment List
- 11 Form Tutorial Videos
- 21 Guided Mindstiling Audios
- 21 Warrior Recovery Videos
- 28 Novice Month Workouts
- 28 Blade Month Workouts
- 28 Valkyrie Month Workouts
- 3 Self Defense Videos
- 28 Ataraxia Month Workouts
What is the Cycle Syncing program?
The Cycle Syncing program is a 26-part mini series meant to guide you to the best way to move your body while dealing with cramps, mood swings, and every emotion for each phase of your cycle.
What’s inside Cycle Syncing?
- Learn About Each Cycle Phase
- Cycle Syncing Calendar Downloadable
- Cycle Syncing Cheat Sheet Downloadable
- 3 Menstrual Phase Workouts
- 10 Follicular Phase Workouts
- 3 Ovulatory Phase Workouts
- 10 Luteal Phase Workouts
What is the Magic Mobility program?
The Magic Mobility program is designed to help you move freely and easily in your body, specifically the joints, with dynamic movements to increase your range of motion. It can also help improve balance, flexibility, and strength.
The Magic Mobility program can be done alongside our other programs and workouts, and are ideally done as an additional warm-up, cool-down, or an active recovery day, where you still want to move your body but not intensely. Helping you recover and watch your strength, flexibility and recovery time improve. Haven’t worked out in a while? This is also great place to start!
What’s inside Magic Mobility?
- Program Calendar Downloadable
- 4 Upper Body Mobility Videos
- 4 Lower Body Mobility and Activation Videos
- 4 Full Body Mobility Videos
- 2 Additional Mobility Flow Videos
- 5 BONUS Videos
What is the MystiCORE program?
The MystiCORE mini program is designed for seasoned members and for beginners.
Progress through these 8 Marvel-themed workouts that will teach you core engagement, balance, and strength. You’ll learn the essentials of core engagement all the way to full-blown core strength.
What’s inside MystiCORE?
- 8 Marvel-Themed workouts
- Short, quick powerful 10-20 minute workouts
Featuring your favorite heroes: Doctor Strange, Scarlet Witch, Loki, Captain America, Rocket & Groot, Shang-Chi and Thor & Loki
What is the Electrokickboxing program?
The Electrokickboxing program is a 3-month program that weaves Valkyrie Squad and Magic Mobility together, helping you build strength while properly recovering after intense workout days. All fused together to have you feeling confident in the kickboxing skills you’ve been learning since Valkyrie Squad!
In the first month of the program, we call Storm, we focus on building on the foundations of our core, footwork, and basic hand strikes. The second month, called Thunder, is where you’ll master powerful kicks that will likely stun your opponent. Finishing the third month, called Lightning, with combining what we’ve learned so far and streaking across our floor with pivots and strikes.
What’s inside Electrokickboxing?
- Program Calendar Downloadable
- Guide to Workouts and Side Quests Downloadble
- Motivational Wallpaper Downloadables
- Suggested Equipment List
- 4 Form Tutorial videos
- 2 Storm Prep videos
- 28 Storm Month workouts
- 2 Thunder Prep videos
- 28 Thunder Month workouts
- 2 Lightning Prep videos
- 28 Lightning Month workouts
- 2 BONUS videos
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On this page
- Programs
- What is a program?
- Can I track my program progress?
- What equipment should I buy for the programs?
- What is the Valkyrie Squad program?
- What’s inside Valkyrie Squad?
- What is the Cycle Syncing program?
- What’s inside Cycle Syncing?
- What is the Magic Mobility program?
- What’s inside Magic Mobility?
- What is the MystiCORE program?
- What’s inside MystiCORE?
- What is the Electrokickboxing program?
- What’s inside Electrokickboxing?