Valkyrie Squad Program | The Micro Squad

YOUR JOURNEY TO TOTAL BADASSERY STARTS HERE!

Awaken your inner warrior and increase your balance, mobility, strength and confidence. Learn how to master your body and mind, and achieve Valkyrie status with this 4-month fundamental fitness and foundational fighting techniques, fandom-themed program!

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Start Here

Introduction 8 Workouts

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Welcome Valkyries

A Message from Sam

Suggested Equipment

Frequently Asked Questions

Valkyrie Squad Program Calendar

Valkyrie Community

Form & Exercise Support

Valkyrie Nutrition

Form Tutorial Videos 12 Workouts

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WTF is Core Engagement?

Form Tutorial: Shoulder Setting

Form Tutorial: Push Up 2.0

Form Tutorial: Table Top

Form Tutorial: Squat

Form Tutorial: Deadlift

Form Tutorial: Lunges

Form Tutorial: Upper Body

Form Tutorial: Row

Form Tutorial: Plank

Form Tutorial: Side Plank

Form Tutorial: Shoulder Protraction & Retraction

Warrior Recovery 20 Workouts

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Guided Mindstilling Audios 24 Workouts

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Guided Mindstilling Introduction

Day Court Mindstilling

Dawn Court Mindstilling

Morning Mindstilling

Cassian’s Active Mindstilling

Grounding in Spring

Midday Mindstilling

Evening Mindstilling

Motivating Walk Mindstilling

Summer Court Mindstilling

Don’t Let The Hard Days Win Mindstilling

Uplifting Mindstilling

Peaceful Walk Mindstilling

Walking Along the Sidra Mindstilling

Peaceful Mindstilling

Tranquil Mindstilling

Unwinding Mindstilling

Ripple of Thought Metamorphosis

Safe Space Mindstilling

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Novice Month

Novice Month Prep 2 Workouts

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Novice Month Calendar

Suggested Equipment

Novice Week 1 7 Workouts

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Novice Week 2 7 Workouts

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Novice Week 3 7 Workouts

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Novice Week 4 7 Workouts

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Blade Month

Blade Month Prep 17 Workouts

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Blade Month Calendar Download

Suggested Equipment

Blade Month Drills PDFs

Blade Form: Strikes

Blade Form: Knees & Kicks

Blade Form: Footwork

Blade Form: Blocks

Blade Form: Elbows

Blade Drills: Boxing 1

Blade Drills: Boxing 2

Blade Drills: Boxing 3

Blade Drills: Boxing 4

Blade Drills: Boxing 5

Blade Drills: Kickboxing 1

Blade Drills: Kickboxing 2

Blade Motus 1

Blade Motus 2

Blade Week 1 7 Workouts

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Blade Week 2 7 Workouts

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Blade Week 3 7 Workouts

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Blade Week 4 7 Workouts

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Self Defense

Self Defense Videos 3 Workouts

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Self Defense 1

Self Defense 2

Self Defense 3

Valkyrie Month

Valkyrie Month Prep 7 Workouts

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Valkyrie Month Calendar Download

Suggested Equipment

Valkyrie Form: Sword Strikes

Valkyrie Form: Sword Blocks

Valkyrie Form: Sword Drills

Valkyrie Motus 1

Valkyrie Motus 2

Valkyrie Week 1 7 Workouts

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Valkyrie Week 2 7 Workouts

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Valkyrie Week 3 7 Workouts

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Valkyrie Week 4 7 Workouts

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Ataraxia Month

Ataraxia Month Prep 7 Workouts

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Ataraxia Intro

Ataraxia Month Calendar Download

Suggested Equipment

Ataraxia Form: Slider Lunge

Ataraxia Form: Single Leg Squat

Ataraxia Form: Core

Ataraxia Form Outro

Ataraxia Week 1 7 Workouts

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Ataraxia Week 2 7 Workouts

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Ataraxia Week 3 7 Workouts

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Ataraxia Week 4 7 Workouts

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Terms and Conditions

YOUR JOURNEY TO TOTAL BADASSERY STARTS HERE!

Awaken your inner warrior and increase your balance, mobility, strength and confidence. Learn how to master your body and mind, and achieve Valkyrie status with this 4-month fundamental fitness and foundational fighting techniques, fandom-themed program!

Adventure Content

Photography by Emilie Bers

Website By Social Darling Studio

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