Movement Builds Strength
Movement builds strength, speed, and confidence—not burnout.
All Movement Content is reviewed by - Tamala Francis
With years of experience training female athletes, Tamala knows how to balance strength, speed, and recovery in ways that actually work for young women.
Tamala makes sure content is:
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✅ Safe & effective
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💪 Confidence-building
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🏃♀️ Designed for female athletes
Why this matters: When you tap into Movement, you’re not just following random workouts—you’re learning from the same level of expertise that top athletes rely on.
Movement Challenges
The herTRAINER Movement challenges are designed to push athletes to grow stronger, faster, and more confident through short, structured programs.
Here’s what you’ll get in every challenge:
✅ Simple workouts & drills that fit into busy schedules
📅 Progress goals to keep training fun and motivating
💪 Strength & agility focus to boost performance
🔄 Consistency tools to help athletes stay accountable
Movement Workouts
The herTRAINER Movement workouts are designed to help female athletes train smarter, stay strong, and avoid injury.
Topics include:
🏃♀️ Quick at-home workouts for busy schedules
🏋️♀️ Strength and conditioning drills tailored for female athletes
🧘♀️ Recovery sessions to keep your body fresh and ready to perform
Move Smarter, Play Stronger
At herTRAINER, we believe movement should build strength—not burnout. Our Movement pillar is designed for female athletes ages 11–18 who want safe, effective ways to train: How do I get faster? What workouts prevent injury? Which drills actually build confidence? Inside the app, you’ll find free training challenges, step-by-step workouts, sport-specific drills, and athlete stories that make movement simple and inspiring. From speed to strength, herTRAINER gives you the tools to move with power, confidence, and resilience.