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Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.

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Deadlifts and squats should be non-negotiable in a

Deadlifts and squats should be non-negotiable in any strength training program.

These two lifts target different movement patterns and have completely different training goals.
If you’re not clear on how each works, you’re missing out on some serious gains.

👉Get your notepads out kids 🤓 you’re gonna want to save this 📌

Both movements are compound lifts, meaning they involve multiple joints and muscle groups. But the movement patterns, muscle recruitment, and mechanical demands are very different.

Deadlift = Hip Hinge
🔹The primary movement is at the hip joint
🔹Major muscles: glutes, hamstrings, spinal erectors, lats
🔹Builds strength through the posterior chain (back side), which is crucial for athletic power, posture, and injury prevention
🔹Trains the ability to create tension and lift from a dead stop (aka strength for everyday life)

Squat = Knee + Hip Flexion
🔹Involves more knee flexion, with hips and ankles also playing a major role
🔹Major muscles: quads, glutes, adductors, core stabilizers
🔹Strengthens the anterior chain (front side) and enhances lower body control and mobility
🔹Builds the kind of power you need for jumping, running, and stabilizing under load

Think of it this way:
Deadlifts teach you to lift and hinge.
Squats teach you to bend and brace.

It’s never an either/or.
It’s BOTH/AND

🖤☠️ you’re about to find out

🖤☠️ you’re about to find out

After a heartbreaking friendship breakup, I made a

After a heartbreaking friendship breakup, I made a vow 👉 I would never abandon myself again.

8-year-old me just wanted to belong. She bent herself into shapes she thought would finally be “enough.” And still, it wasn’t.

So I did what high-achievers do: I got to work. I tried to “heal.” To grow. To be a better friend. A better human. I thought if I just did enough, maybe then I’d be worthy of love that didn’t hurt.

But it was never going to be enough… And that’s what stung the most.

But real friendship? Real belonging? It doesn’t require you to shrink.
It doesn’t require you to abandon yourself.

Walking away felt like walking home—to myself.
To the version of me who never needed to earn her worth.

Now, I move for her—my inner child—and also for future me. The one with soft smile lines, deep laughter, and plane tickets in her pocket. She’s proud because I chose me.

The parts of you that deserve the most love? They’re the ones others may never see. And that’s okay. They’re not for them. They’re for you.
💙

“Aren’t these the same?” 🤔  I get this

“Aren’t these the same?” 🤔
 I get this question all the time when it comes to RDLs vs. Deadlifts. The short answer? No, but they are part of the same movement pattern: the hip hinge.
Let’s break that down 👇

A hip hinge is a foundational movement pattern where the hips move backward while keeping the spine neutral. This pattern loads the posterior chain—aka the muscles on the back of your body, especially your glutes, hamstrings, and spinal erectors.

Within that hinge pattern, we have variations—and each one challenges your body in a slightly different way, depending on:
✔️ Where the movement starts ✔️ How much your knees bend ✔️ What muscles are emphasized ✔️ How much range of motion is involved ✔️ The intent behind the movement

Enter: Romanian Deadlifts (RDL) vs. Conventional Deadlifts
Here’s what you need to know about each—and when to use them in your training 👇

🔹 The RDL (Romanian Deadlift)
Starts at the top
▪️Focuses on a controlled lowering (eccentric phase)
▪️Minimal knee bend, max hip hinge
▪️Hamstring + glute dominant
▪️Great for reinforcing hinge mechanics, improving flexibility, and building posterior chain endurance

Use RDLs when you’re: 👉 Working on form + control 👉 Building hamstring strength 👉 Training with moderate loads and higher time under tension

🔹 The Conventional Deadlift
▪️Starts from the floor
▪️Power-focused concentric lift (pull from the ground)
▪️More knee bend, more full-body involvement
▪️Glutes, quads, hamstrings, core, grip—all in
▪️Great for building overall strength and teaching you how to generate force from the ground up

Use Deadlifts when you’re: 👉Training max strength 👉Developing total-body coordination 👉Looking to load heavy

💡Both are essential. Think of them as tools in your toolbox—same hinge pattern, different outcomes. I use both in my client programs (like The Den) depending on their goals, training phase, and how they’re feeling that day.

📌 Save this if you want to feel confident walking into your next lift—and know why you’re doing what you’re doing.

If you’ve ever thought, “I used to feel strong

If you’ve ever thought, “I used to feel strong, but lately I’m just…tired.”
Or
“I want to be consistent, but life is too chaotic to follow some perfect plan…”
Welcome. You’re not the only one—and you don’t have to figure it out alone.

I’m Allison—a strength coach, former D1 collegiate coach, mom, business owner, and a person who fully understands what it means to juggle all the things. I know what it’s like to want to feel strong in your body and your life, but not have the time (or patience) for overcomplicated programs or fitness trends that forget you’re a full human.

This space exists for women like you: high-achievers, caretakers, recovering perfectionists, and anyone who’s done with the shame-spiral and ready to feel capable again.

Here’s how we can work together:

🐺The Den is for busy women who want a sustainable strength plan, supportive coaching, and a community that gets it. No yelling. No “go harder” nonsense. Just real strength training that meets you where you are—and helps you keep showing up.

🐺Alpha is for the athletes at heart—ex-athletes, weekend warriors, and women who want to level up their performance with smart, challenging programming and advanced coaching support.

We train for the long haul over here.
Progress not perfection.
Strength with a side of compassion.

💙 You’re in the right place.
I’m so glad you’re here.

The fitness industry loves to push us into boxes.

The fitness industry loves to push us into boxes.
Pick a side. Pick a method. Pick a label.
All in or you’re not committed.
Rest is lazy. Hustle is everything.
Be soft—but not too soft.
Be strong—but not too much.

But that’s not how real, messy humans work.
It’s not either/or.
It’s both/and.

You can live in the grey.
And you can build strength there, too.

It looks like:
👉 Strength training and cardio
👉 Days you don’t want to work out—and still value your health
👉 Being strong and soft
👉 Being disciplined and compassionate
👉 Feeling messy but still showing up
👉 Not doing it perfectly and still making progress

This is the real work
The work that honors you as a whole ass human.
💙🫶

Which friend are you? Tag your workout bestie ☠️🖤

🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 35+.

Best bridge ever 🫶🤍🩶🖤 My playlist is s

Best bridge ever 🫶🤍🩶🖤 My playlist is simply rage music while I run, fueling miles and my absolute disdain for the patriarchy.

#swifty #smallestmanwhoeverlived #ragerun

I started taking medication in 2021 and haven’t

I started taking medication in 2021 and haven’t looked back.

I know people say going to the gym is like therapy, and it IS good for your mental health… in so many ways.

AND

It’s actually NOT therapy.
When I was struggling, my best friend said to me that sometimes the only way to the other side of the bridge - is medication.

So you can journal, meditate, lift, run, and cold plunge your heart out.
It still might not change your mental health status.

Medication and therapy are there for a reason.

Reach out and ask for help 💙

⏰ “We all have the same 24 hours in a day...”
⠀
👉Is a privileged statement
⠀
💰Time is our most precious resource. How you spend it, utilize it, and prioritize it can make a massive impact on your life
⠀
❌AND not all time is created equal
⠀
What I hear - “if it’s a priority, you will make the time.”
⠀
What they really mean - “I haven’t taken a look at my own privilege to understand that resources have a major impact on time, and not all resources are allocated equitably.”
⠀
Got a job?
An assistant?
A nanny?
Support systems?
⠀
⌛️This is not judgement for those things. But they do impact how you get to spend your time. So while we all may have the same 24 hours, they are not allocated equally.
⠀
Your workout plan is not something else to feel guilty about. It should fit into YOUR life, not the other way around, and have a plan in place to support you on that journey.
⠀
🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 35+.

[☎️LAST CALL! Alpha starts Monday] Don’t jo

[☎️LAST CALL! Alpha starts Monday]

Don’t join Alpha if your looking for Pilates arms and a thigh gap 🤷‍♀️

👉 But if you want to be strong as hell and able to run and jump and train like an athlete, you’re in the right place.

🐺 Here’s what’s included inside Alpha: 🔹 New 4-week training block every month
🔹 5 workouts/week (4 strength based + 1 active recovery) 🔹 Delivered via the TrueCoach app 🔹 Advanced programming that blends energy system development, power, and athleticism
🔹 Performance Testing (optional) 🔹 Option for coaching support + personalized feedback ($139/month)
🔹 DIY option for those who just want the program ($79/month)

📣 If you’re a former athlete, coach, or movement pro who wants to train with intention and intensity… Alpha is ready for you.

Come see what you’re capable of.

We start MONDAY.
DM me 💙 and I’ll send you the info

Sometimes life demands different from you 🫶 Gra

Sometimes life demands different from you 🫶
Grateful for each and every part of this journey.

🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 30+.

You don’t need another plan that adds pressure t

You don’t need another plan that adds pressure to your already full plate.

You need a program that fits into your life 👉 not one that demands you overhaul everything just to keep up.

Strength training can be flexible, effective, and realistic.

💙 It’s about building real muscle, not just burning calories.
💙 Improving strength, so you can push more weight and see real progress week to week.
💙 Having better energy, better focus, and fewer aches dragging you down.

If you’re tired of chasing perfect and ready to build sustainable strength, you’re in the right place.

👋 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.

🐺Doors to my Alpha program are open.
📆We start a new training cycle on Monday.
🫶 You in? Link in Bio

Alpha is open. We start Monday. Give this simple

Alpha is open. We start Monday.

Give this simple (not easy) Alpha workout a try. Save for later and let me know how it goes!

Here’s what’s included inside the Alpha program:
🔹 New 4-week training block every month
🔹 5 workouts/week (4 strength based + 1 active recovery) 🔹 Delivered via the TrueCoach app 🔹 Advanced programming that blends energy system development, power, and athleticism
🔹 Performance Testing (optional) 🔹 Option for coaching support + personalized feedback ($139/month)
🔹 DIY option for those who just want the program ($79/month)

📣 If you’re a former athlete, coach, or movement pro who wants to train with intention and intensity… 🐺 Alpha is ready for you.

💙 DM me “ALPHA” or comment below and I’ll send you the info (or if you’re old school like me, head to that link on my Bio 😜)

As a woman over 40, I can’t waist time building

As a woman over 40, I can’t waist time building muscle. It’s a lifeline.

For a long time, weight loss felt like the only option we were given. Shrink, tone, burn calories, do more.
But now? It’s about building muscle strength to do what matters most in your life.

Muscle isn’t a “nice to have” at this stage. It’s essential.

👉 It supports your metabolism. 👉 Protects your bones and joints. 👉 Helps you stay independent, mobile, and confident in your body for the long haul.

If you’re not looking for a trendy program or a quick fix… If you want real results, from real training, with a coach who understands your life is already full…
My training program, Alpha, is open. We start Monday.

Lifting isn’t just another thing on your to-do list. It’s how you stay in the game.

And if you’re ready to stop spinning your wheels and follow a smart plan that actually works for your body—not against it—Alpha was built for you.

🐺 Comment “Alpha” and I’ll send you the details.

There’s something about being underestimated tha

There’s something about being underestimated that flips a switch.
Not out of spite—but because deep down, I know exactly what I’m capable of.

It takes a certain level of being unhinged to GSD. To go after big dreams. To achieve the success you want.

And if you doubt me?
Buckle up.

You know the look. The “I’ve heard this before

You know the look.
The “I’ve heard this before and my brain is buffering” stare.

“She said she doesn’t want to get bulky… and I saw my soul leave my body for a second.”

Friendly reminder: lifting heavy doesn’t make you bulky.
But it will make you confident, capable, and strong as hell.

🐺 Hi! I’m Allison (@allisontenney), a strength coach with over 17 years of experience helping Division 1 athletes and women build next level strength through sustainable and effective coaching programs.
⠀
💙 You’re gonna want to hit FOLLOW and get all the tips for building and maintaining muscle through a progressive strength and conditioning programs when you are 30+.

Hi. I’m Allison @allisontenney and fitness shoul

Hi. I’m Allison @allisontenney and fitness should be fun.
Let’s remove the shame and find ways you can achieve your goals while also having fun.

Like, WHY is setting the J hooks the hardest part 😜🫠

Strength, muscles, and hard work… I love it
AND
When you infuse Joy, it makes it sustainable.

That’s where I come in. Cause you don’t need to go it alone. I write the plan so you don’t have to. And with over 17 years experience, I’ve figured out a few things that work and what doesn’t.

I’m so glad you are here 💙🐺

What happens when you start training like an athle

What happens when you start training like an athlete again? When you stop shrinking yourself. When you start showing up with purpose. 
The women inside Alpha are entrepreneurs, former athletes, fitness pros, physical therapist, moms, and high-achievers who wanted more from their workouts—more structure, more challenge, more meaning.

But let’s be real: Even they were a little nervous to start. It had been a minute since they trained like this 👀  They weren’t sure if they could still push the way they used to.

But that’s the beauty of a well-built program: ✅ You don’t dive in too fast ✅ You build week by week ✅ You actually feel yourself getting stronger
(And yes—sometimes the hardest part is holding back just enough to let the progress happen)

And now? They’re moving with power, confidence, and intention—lifting heavy, pushing their limits, and feeling like themselves again.

🐺 Alpha is open now—and if you’re ready to get after it, here’s what’s inside:
💙 4-week training block delivered monthly (built on strength, conditioning, mobility + performance) 💙 Delivered via the TrueCoach app with demo videos, clear progressions, and detailed guidance 💙 Access to me (your coach!) for form feedback + support (Alpha Coaching tier) 💙 Planned rest and recovery days to keep you progressing without burning out 💙 A program built for women who train hard and train smart—because you deserve both.
👉 Coaching tier is $139/mo and DIY IS $79/mo

This isn’t just about lifting. It’s about leveling up.

📆 Join us today! We start a new training block on Monday.

Silly me, sometimes I forget this is the whole poi

Silly me, sometimes I forget this is the whole point.
 Not the grind. Not the perfection. Not the endless striving.

But this — the sun on your face. The belly laugh with your people. The messy kitchen after a full heart kind of meal. The ordinary moments that turn into everything.

We work so hard to build lives we love — don’t forget to live them too.
 To stop. Breathe it in. Take up space in your own joy. Because your full humanity deserves to be felt here.

Right here. In the middle of the moment.
 That’s the point. Always was.

© 2023 ALLISON TENNEY

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About
Training
Wolfpack
Fitbiz
Blog
Podcast
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What Wolf Are You
Pack Apparel
Contact

About
Training
Wolfpack
Fitbiz
Blog
Podcast
Resources
What Wolf Are You
Pack Apparel
Contact