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Move Strong is a 12-week program combining strength, mobility, and conditioning—with a focus on lower body power and full-body resilience. Train toward weekly strength goals, then finish strong with Friday conditioning to boost endurance.

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Meet FrancheskaFit. 
Specializing in movement, functional strength, kettlebell training, mobility, and unconventional methods that go beyond the basics—this approach is designed to help you move better, feel stronger, and live a life that's fully capable and well-lived. 

🎓 B.S. in Exercise Sports Science, University of Central Florida - Class of 2015

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Already have a fitness base? Take it further with strength, mobility, and conditioning that actually works.

Focused, progressive training to grow your glutes, quads, and hamstrings — and move with more control.


No guesswork. Just a structured plan to help you lift heavier, move smoother, and feel unstoppable.

Who's This For

Single

"Move Strong has gotten me into the best shape I’ve been in in a long time!"

"It really pushed me to get at some of the lifts and accessory work that I tried to skip (push-ups and a lot of squatting) and showed me how to work in some new ones. The amount of mobility and movement days made a 5 day a week program manageable and not like I was over taxing my body. So glad to have used this program."

"Move Strong has gotten me into the best shape I’ve been in in a long time! Maybe 5 years! Francheska’s style of training really intrigued me as a former athlete as it focused on mobility and strength. I’m competing in a sprint triathlon this fall, and I feel like I have an awesome base of strength and endurance because of this program!"

key part of building strength & keeping joints healthy

"I knew I needed to add some additional strength training to my routine, but I didn’t quite know how....this program has been a game changer for me. It’s super easy to follow and has given me the confidence to lift and train on my own. Shortly after starting the program, I was already seeing and feeling the results. The workouts are dynamic and engaging, and one of the biggest benefits for me has been the mobility work.


Challenging but also hits on the basics and clear progressions

"This program was exactly what I needed—challenging, structured, and full of smart progressions for push-ups, pull-ups, and mobility. The animal flow and strength work pushed me, and the pull-up progression was a major highlight."

Testimonials

Build the perfect balance of strength, mobility, and endurance—so you can move better, feel stronger, and train smarter.

Movement coach based in Austin, Texas specializing in functional strength training, kettlebells, mobility, and other unconventional modalities. 

I teach others how to improve their quality of life by training for both performance and longevity. Join one of my many offerings to get moving with me!  

University of Central Florida, Exercise Sports Science - Class of 2015. 

FUNctional Movement Coach

Move Strong is a 12-week program that balances strength, mobility, and conditioning to elevate your fitness. With an emphasis on lower body strength, the full-body workouts are strategically designed to build resilience and power. Each week, train toward specific strength goals, capping it off with a Friday conditioning session to boost endurance and overall performance.

Pull Day

Mobility Day

Push Day

Movement Day

Conditioning Day

Rest Day

Pull Day - Offload

Push Day - Offload

Pull Day 

Shoulder CAR

Hip CAR

Shoulder Dislocates

Overhead Squat With Dowel

Hinges With Dowel

Warm-Up

Bird Dog

Kettlebell Romanian Deadlift

Hinge Jumps

Dead Hang

Movement Prep

Load: Moderate (65-70% of 1RM).
Training to Failure: Aim for 1-2 reps in reserve (RIR) to focus on form while building muscular endurance.

Conventional Deadlift

Primary Set

Assisted Single Leg Deadlift

Bird Dog Row

Side Kick Thru

Secondary Set

Needle Arm Thread

Side Angle Pose

Kneeling Spine Wave

Downward Dog To Pigeon

Decompression

Arm Screws

Horse Stance T-Spine CAR

Knee Drop Shoot

Hip Airplane

Crab Reaches

Seated Neck CAR

Movement Circuit

Ankle CAR

Goblet Squat

Incline Push Up

Dead Bugs

*Feel free to do barbell squats (front or back)*

Kettlebell Front Squats

Barbell Hip Thrusts

Barbell Bulgarian Split Squat

Kettlebell Strict Press

Finisher

Jump Rope

Cat Cow

Front Step

Bodyweight Cossack Squat

Circuit 1

Squat Reach

Wave Unload

Reverse Lunge To Sumo

Circuit 2

7-Min Joint Mobility

Joint Mobility

Move Strong

Move Strong is perfect for those with a fitness foundation who want to boost strength, mobility, and conditioning. Ideal for anyone ready to progress in a structured, full-body program with a focus on building lower body strength and mass.