The Training Tree
Strength, built from the ground up.
A progressive strength practice that builds long, lean, sustainable muscle โ through breath, mobility, quality of contraction, and progressive overload. Intelligent, structured, and designed for the long term.
Most strength training is justโฆ random.
Most people pick up a strength practice where every workout is completely different โ no framework, no progression, just effort without direction.
Inside The Training Tree, we understand the science and physiology of building long, lean muscle that's sustainable, and that supports functional fitness, daily strength, and confidence.
We believe strength is built from the ground up:
Not random. Not trendy. Not designed to exhaust you.
Our workouts are intelligent, structured, and built for long-term results โ never designed to exhaust you into submission.
Every workout is full-body. We activate more muscle tissue each session, create a stronger metabolic response, improve symmetry, and use your time efficiently.
Training three days per week is intentional โ the sweet spot for building lean muscle while allowing recovery, so your nervous system and hormones are supported instead of chronically stressed. Once you've built enough type II muscle fiber, you may maintain on just two sessions a week, depending on body type, age, and goals.
Every detail is intentional.
The sequencing. The tempo. The progression. The recovery cycles. Nothing in a Training Tree workout is there by accident โ here's the science underneath it.
Smart sequencing
We sequence movements from lower body โ upper body โ core, always starting with the lower body. That approach:
- Maximizes circulation
- Improves cardiovascular efficiency
- Lets one muscle group recover while another works
- Increases training density without local burnout
Big lifts before isolation
We prioritize large compound lifts โ squats, hinges, pushes, pulls, carries, in every direction โ because they recruit multiple major muscle groups, build more muscle, and create strength that translates into real life.
Isolation work (curls, kickbacks) never opens a session; it lives in a targeted finisher at the end, sharpening definition without compromising the main lifts.
You never guess what's next
Your programming is mapped out in advance: each week builds on the last, every four weeks progresses with intention, every twelve weeks shifts strategically.
We cycle between heavier weight / lower reps for strength and lighter weight / higher reps for endurance and definition โ preventing plateaus, protecting joints, and supporting hormonal balance. It's all done for you.
Strength that feels stable
We train front and back body, left and right evenly, and push and pull patterns equally, with plenty of unilateral work for balance and stability.
We avoid over-building quads (where most women are already dominant) and emphasize glute and hamstring development โ preventing imbalances rather than creating them.
Slow, intentional, connected
Every session infuses core stability, Pilates-inspired control, breath mechanics, and alignment awareness. Drawing on her Pilates background, Shannon leads each guided workout with consistent alignment and form cues โ moving slowly and intentionally, focused on the mind-muscle connection rather than rushing through reps. Every workout opens with a short mobility session. This is how muscle is truly engaged and defined.
You should leave stronger โ not depleted.
Most online workouts and group classes are chaotic and cortisol-driven โ EMOMs, AMRAPs, training against the clock. They lack progressive structure and prioritize speed over connection, banking on the idea that sweat and being out of breath means a "good" workout.
But sweat and cardiovascular intensity have nothing to do with an effective, muscle-sculpting program.
Our workouts are focused and deliberate. They stimulate muscle growth without chronically spiking your stress hormones โ so you finish feeling stronger, not depleted.
Built for women's health and longevity.
The Training Tree was designed by Shannon Morse โ someone who deeply understands female physiology, hormonal fluctuations, nervous-system capacity, and sustainable strength development. The programming supports women first while remaining incredibly effective for men, emphasizing symmetry, balance, and long-term strength rather than extremes.
To train is to gently guide.
Inside The Training Tree, "train" means to gently guide. And gentle guidance means building a foundation from the ground up. Build too fast, and the foundation is faulty. Build slowly โ with intention, and with the support of a community โ and the base becomes sustainable, strong, and genuinely enjoyable.
Structured, yet flexible.
Our workouts run about 60 minutes โ but we know life happens. We teach you exactly how to shorten a session strategically while keeping the training stimulus that matters most.
Consistency is the goal, not perfection. Smart strength training isn't about punishing your body โ it's about building it intelligently, sustainably, and powerfully.
Minimal equipment, maximum results.
You can complete our workouts with:
- Dumbbells (and barbells if you have them, only as needed)
- Resistance bands
- Or simply your body weight
Everything scales with you โ each movement adapts from beginner-friendly to advanced, meeting you exactly where you are.
More than an app. A practice with people.
You can absolutely press play and move โ that's built into our training app. But The Training Tree is so much more than click-and-go.
Live form cues
Real-time feedback through live virtual Zoom sessions, so you never guess whether your alignment is right.
Watch & learn
Full demonstrated videos, on record, ready whenever you need them.
Train anywhere
At home, traveling, or at the gym โ we help you maximize the equipment and space you have.
A real community
Insights and answers from our coaching team and founder, Shannon Morse.
Everything inside The Training Tree.
- Progressive 12-week strength programs, built from the ground up
- A 2-week Introduction to Strength โ building muscle, the muscle-fiber types we recruit, and core movement practices
- Clear education on the difference between Pilates, mobility, and yoga
- Access to hundreds of Training Tree videos
- Live virtual Zoom sessions with form cues and real-time feedback
- The basics of nutrition to support you as you build
Designed by Shannon Morse, Co-Founder.
Shannon created The Training Tree's progressive strength programs and has refined them again and again over more than 20 years โ into a method that's as sustainable as it is effective.
Her approach blends mobilization, functional movement, Pilates-informed control, and progressive overload into something you can actually keep doing โ and keep enjoying โ for life.
โ Shannon Morse, Co-Founder
Strong, and mobile. Guided by specialists.
Real strength is only half the picture. Our instructors bring strength, HIIT, Metcon, mobility, and stretching together โ so you build a body that isn't just strong, but mobile, resilient, and capable for life.
A NASM-certified personal trainer and certified nutrition consultant who spent over a decade as a professional aerial circus artist. That world taught her movement, training, and injury prevention from the inside out โ and a path of integrating mind, body, and spirit. She coaches to help others move as their most vibrant, embodied selves.
Phoenix blends a global background in circus arts, martial arts (Capoeira and Krav Maga), and modern dance into her teaching. She pairs stretching for range of motion and elasticity with strength, stability, and active flexibility โ so your newfound mobility actually transfers into every physical practice.
A double-certified yoga and strength instructor based in Chile, where she runs รpika Power Studio. Cari guides students through fluid yet challenging movement that pushes past perceived limits โ and believes the female body only gets better with time when paired with smart strength training and nutrition.
A lifelong athlete (gymnastics and swim) and sociology grad whose coaching is heart-centered and curiosity-led. Diagnosed with rheumatoid arthritis at 29, she turned it into fuel for prioritizing strength and longevity. She leads our Metabolic Conditioning and HIIT classes โ high-energy sessions blending strength, sweat, and sisterhood.
A strength and mobility specialist with six years of experience and an evidence-based approach to functional training and corrective exercise. Meredith designs individualized programs that improve movement quality, reduce pain, and build sustainable habits โ strong, capable bodies built for longevity and a higher quality of life.
One membership. Built to last.
Try The Training Tree for two weeks, on us. No pressure, no contract โ just a real chance to feel how it works.
Explore the programs, attend a live session, and feel the difference of progressive strength โ before you commit to a thing.
Cancel anytime ยท No long-term contract
- Progressive 12-week strength programs
- Live virtual Zoom sessions with real-time form cues
- Hundreds of on-demand training videos
- Mobility, HIIT, Metcon, and stretching classes
- 2-Week Introduction to Strength foundations
- Community access and coaching support
No card hassle. No surprises. Just movement that meets you where you are.
Build strength from the ground up โ with us.
Build long, lean muscle that supports you instead of fatiguing you. Move with intention. Grow a foundation that lasts.
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