Online fitness doesn’t need to be complicated. Take the guesswork, doubt, and mental energy out of your workout routine. The Den is a strength and conditioning program designed to build foundational strength through 12+ months of progressive programming. Through a well-laid-out plan with focused training days (Main set + Accessory work), you will become efficient, and strong, master the basics, and make progress toward your goals. 4 days per week, under 60 min from start to finish. And know you did enough to keep making gainz.
A program you can trust to fit into your Life, and not the other way around.
Jenalyn has been a Den member for over 7 months and came to The Den because she was no longer making progress in her home workouts. She was looking for new ways to train to get out of her movement rut. As a busy mom and coach, she wanted to maximize her time for her fitness and prioritize her own well being. Through her work inside The Den and the support of our coaches, Jenalyn has found more strength, confidence, and wisdom.
If you too, are looking for a human approach to your training – let The Den transform your strength AND your mind.
I know you can do a lot of things, but this is one you don’t have to do by yourself.
The Den is more than a comprehensive strength and conditioning program designed to cultivate foundational strength. It’s built to work into your Life. Not the other way around.
Our structured plan covers 12+ months of progressive programming, ensuring efficiency, strength gains, and continual progress toward your fitness goals.
Welcome to The Den, where your journey to sustainable strength begins, and your search for perfection ends.
Focus of training days (Main set + Accessory work): Squat dominant, Upper body push/pull, Deadlift + Conditioning Day
Gradually increase demands on the body to continually make progress.
Specific training cycles to optimize performance
Move and train in different directions to improve overall stability and mobility.
Improve overall strength and increase muscle mass
Improve Aerobic and Anaerobic capacity to enhance overall endurance
Train rapid force production and max strength for performance
Improve overall strength and increase muscle mass
Improve Aerobic and Anaerobic capacity to enhance overall endurance
Train rapid force production and max strength for performance
Gauge your progress through different performance metrics.
Ready to redefine your strength?
No matter which membership you choose, here’s the basics of how it works:
I’m dedicated to providing access to strength and overall wellness for my clients, including different financial price points—which is why I’ve introduced a Generosity Pricing Model in Alpha. By choosing the generosity price, you are supporting other community members to have greater access to the same, effective programming.
Regardless of what you choose, you receive the same program and access to me. We go on the honor system around here.
You decide.
No questions asked.
Just be a good human.
warm up, movement prep
includes demo videos, sets, reps, tempo, rest
warm up, movement prep
includes demo videos, sets, reps, tempo, rest
As a former competitive elite athlete and university-level soccer coach for 13+ years, I’ve experienced first-hand the significance and major ease of effective, efficient programming that’s done for you and ready to go. And once I became a mom, business owner, and everything in between, I realized more than ever just how much of a game-changer it really is—which is why I created Alpha.
As your coach, it’s my promise to extend to you the grace, compassion, time, care, and attention you truly deserve to reach your audacious dreams—and hopefully, teach you how to show up in the same way for yourself, too.
As your Head Coach, I bring you my expertise as a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA-CSCS), on top of my USA Weightlifting, FMS, SFG, and RKC kettlebell certifications.
Hey! I’m Mallory, YOUR Co-Coach in The Den. After spending several years on the road with different theatrical productions and asking A LOT of my body, I found my way to fitness through my own need for help. Once adopting a regular fitness routine my life and body began to heal in ways I didn’t know possible. I quickly realized this was a gift I wanted to share with others and made my transition into the fitness realm.
My dream is to give you the power to walk into any gym setting and feel empowered to make the best decision for yourself without feeling the pressure of someone else watching, judging or otherwise bringing down your vibe.
As your Coach, and in addition to my certifications listed above, I’ll support your movement practice with my experience as a Girls Gone Strong Certified Pre/Post-Natal Coach and RKC Kettlebell instructor.
GYM
HOME
You have 24/7 access to your program and workouts through an online mobile app, TrueCoach (it’s free!) on your phone or by logging in to your account.
The Den is for the person who wants more than just excellent programming—they also want a professional’s eyes on their lifts to give constructive feedback on form, cues, progression, and more, so they can more effectively reach their goals.
DIY Den is for the person whose top priority is having access to simple and efficient programming that’s already written for them by a professional, to bring more ease into their life and movement routine. They’re not too concerned with super involved coaching or feedback, but would rather prefer to touch base once or twice a month, if they’re feeling up to it.
No problem! There is no “behind” in The Den OR DIY Den… just where you are at. You are able to complete the workouts in any order and/or go back and complete workouts from a previous day. There is no “good/bad” for completing or missing workouts.
From start to finish, workouts take anywhere from 20–60 minutes.
There are 4 workouts per week no matter which membership you choose: 3 strength-based workouts and 1 conditioning workout.
Allison is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA-CSCS) and holds several other fitness credentials including: USA Weightlifting, FMS, SFG, and RKC kettlebell certifications.
Formerly a competitive elite athlete, Allison played Division I soccer at George Mason University and later played professionally with the Washington Freedom and the Seattle Sounders. She coached Division I college athletes for over 13 years, first at Cornell University and most recently at Seattle University where she was the assistant soccer coach and high-performance manager for the women's soccer team.
Mallory is a Certified Functional Strength Coach (CFSC), Girls Gone Strong Certified Pre/Post-Natal Coach and Level 1 RKC Kettlebell Instructor and also holds credentials from TRX, Precision Nutrition, NASM and FMS.
Each workout comes with a warm-up aimed at preparing you for the training day. Over the week, there is a Squat focus training day, an Upper Body training day, a Hinge pattern (Deadlift) training day, and a conditioning day. Each training day has a focus at the Main Lift Set, and also comes with accessory work.
Always consult your doctor and/or physical therapist before performing any workout with an injury. Mallory & I will provide modifications to make the workouts as accessible as possible for you as you heal. I always encourage you to listen to your body. If something is off or painful, please stop and check with your healthcare provider.
No matter which membership you choose, you are committed to The Den for a minimum 3-month period. After those three months your membership is month-to-month. If you are unsatisfied with your results or the program after the initial three months (and have completed the workouts in those three months), I offer a full refund.
Good news—you’re in the right spot! I write The Den program in 3-month phases, one building upon the next. It’s actually an entire YEAR-LONG program broken down into 4 phases, all 3 months long.
Not a problem. If you find you want to get into the gym, or need to be at home more—it’s an easy switch for me to make. Make sure you notify me!
The Den Gym & At-Home Membership cost breakdown looks like this:
$139/month baseline, OR $159/month for our generosity pricing, which allows you to help another member have access to their Den membership.
No questions asked which pricing model you choose—just be a good human.
DIY Den Gym & At-Home Membership are both or $79/mo regular price or $99/mo generosity price. This includes programming only (no coaching inside TrueCoach).
Empowering individuals to build next-level strength from the inside out through sustainable and effective coaching programs.
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