Today I'm breaking down the Training Hierarchy — the complete framework that sits underneath everything I teach inside Warrior School and everything we're going to cover in this series. Once you have this girl, you'll understand exactly why your training is or isn't working. And you'll know what to do about it.
The hierarchy has five layers.
- Position and exercise selection — are you even doing the right exercise for your bod right now?
- Stability — can you actually own the movement, create intra-abdominal pressure, control the load?
- Force production and mechanical tension — can your bod actually express strength, and is your nervous system safe enough to let you?
- Exposure — are you giving your bod enough repeated, intentional signal over time?
- And adaptation — the thing you're working toward, the muscle, the strength, the recomp. She's a byproduct. She's the reward for following the hierarchy.
I also walk through what this looks like in practice — why the goblet squat might be a better choice than the back squat right now, how to know if you're doing the right exercise for your bod, what intra-abdominal pressure actually is and how to create it, and why tempo work and constraints are some of the most powerful tools you have for building stability.
This is the conversation that changes how you train.
The Big Girl Lifts — Free Video Series
You've been told to lift heavy. But no one's taught you how.
The Big Girl Lifts is a free video series where I teach you the six lifts that actually change your body — not just what they look like, but how to own them.
How to get your body in the right position, create real stability, and produce the kind of mechanical tension that builds lean muscle, gets you stronger, and changes your body composition for good.
Each lift is taught through the lens of the Training Hierarchy — position, stability, and force. So you stop accumulating fatigue and start creating the signal your body actually responds to.
And because seeing is everything — film your lifts and send them to me. I'll personally review your technique and tell you exactly what I see.
This is how we train properly, girl. Grab it here 💋
