Awaken your inner warrior and increase your balance, mobility, strength and confidence

inspired by Sarah J. Maas’ A Court of Silver Flames.*

*Reading this series isn't necessary to be a part of the program but know there will be light references and spoilers to the books

YOUR JOURNEY TO TOTAL BADASSERY STARTS HERE

Learn how to master your body and mind, and achieve Valkyrie status with this 4-month fundamental fitness and foundational fighting techniques program

Novice

Month 1

Foundational core strength

Balance

Mobility & functional movement

Rotation for fight conditioning

Blade

MOnth 2

Core Strength & fundamental martial arts

Total body strength

Boxing & kickboxing drills

Valkyrie

MOnth 3

Weighted core work

Balance, coordination & strength

Sword skills & workouts

Ataraxia

MOnth 4

Time under tension for building muscle endurance & balance

Advanced core strength & stability

Continued sword fighting skills

Your Training Includes

9 Novice Form Tutorials

4 Weeks of Novice Training

Blade Form and Drill Tutorial Videos

4 Weeks of Blade Training

Self Defense Training

Valkyrie Form Tutorials

4 Weeks of Valkyrie Training

Ataraxia Form Tutorials

4 Weeks of Ataraxia Training

19 Bonus Videos for isolated engagement & mobility exercises

15+ Guided Mindstilling Audios

A Detailed Suggested Schedule

Discord Community Support

Free 1:1 Form Consultation with Sam via Zoom

I would honestly recommend Valkyrie Squad to any book lover

Valkyrie Kelley

My favorite things about Valkyrie Squad are the community and how low pressure it is. There are days when I’m just not feeling up to working out and I feel kind of pathetic for it and Sam is always giving us reminders to listen to our bodies. She will tell us it’s okay to not be active. There was a day I was having a bad mental health day and one of the other Valkyries told me a specific Valkyrie Mindstilling I should listen to and it helped so much. The discord community is amazing. People are so accepting and caring. We’ve had gift exchanges, an art night, virtual group work outs, and I know there will be so much more! I told my therapist all about our community and she told me she’s never seen me excited about working out and even wrote down the details to pass onto other book lovers. Overall it’s just been such a rewarding experience.

Read More Valkyrie Stories

Valkyrie Squad isn’t a weight loss journey, it’s a journey to your most badass self.

→  Awaken the warrior within
→  Feel empowered through fitness
→  Destroy toxic cycles
→  Break social norms
→  Join the legion of badassery and change your life

Let's Fucking Go!

Valkyrie Bobbie

I’ve had a weird relationship with exercise. I like it or I hate it. I know it makes me feel good physically, but mentally it was always a challenge because exercise = must lose weight = body dysmorphia, basically a PTSD trigger in many ways. I digress. I look forward to workouts with the Squad, and our chats, the encouragement because someone restarted, or someone had to take time off.

I want to do the program because I’ve learned to love my body and taking care of it is important… and at the end I’ll be a fucking Valkyrie. 

The theme is perfect. The effort put into the program is incredible. I’m looking forward to the journey. 

Read More Valkyrie Stories

Meet the Mother of Valkyries

Hi, I’m Sam. I created Valkyrie Squad so you can be strong and confident, play with swords and kick ass. My fitness journey began in martial arts when I was 7 years old, and has never stopped. With over 10 years of professional experience as a trainer and fitness instructor, multiple fitness certifications, and a full-on OBSESSION with this series, I set out to create a program to help people like you find themselves through fitness just like Nesta. 

Throughout this program, my hope is that you find yourself through fitness, and let your training transform you.

Valkryie Squad Program Curriculum

Introduction

Welcome Valkyries

A Message from Sam

Suggested Equipment

Frequently Asked Questions

Valkyrie Squad Program Calendar

Valkyrie Community

Form & Exercise Support

Nutrition

Guided Mindstilling Audios

( 7 MINS )

Form Video Tutorials

Form Tutorial: Plank

Form Tutorial: Side Plank

Form Tutorial: Shoulder Protraction & Retraction

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

( 4 MINS )

( 5 MINS )

( 3 MINS )

( 8 MINS )

( 8 MINS )

( 3 MINS )

( 3 MINS )

( 3 MINS )

( 5 MINS )

( 2 MINS )

( 3 MINS )

Warrior Recovery

WTF is Core Engagement?

Core Reset

Core Balance

Posture & Standing Core Engagement

Seated Posture & Core Engagement

Wrist Mobility

Hip Mobility

Glute Engagement

Elbow & Knee Mobility

Knee Strengthening

Shoulder Mobility & Activation

Foot Mobility

Foot Mobility & Activation

Spine Mobility

Valkyrie Yoga 1

Valkyrie Yoga 2

Valkyrie Yoga 3

Restorative Yoga

Foam Rolling

Armpit Maneuver

Breathing in Mindstilling

( 13 MINS )

( 14 MINS )

( 13 MINS )

( 58 MINS )

( 18 MINS )

( 5-18 MINS EACH )

( 11 MINS )

( 37 MINS )

( 43 MINS )

( 42 MINS )

( 20 MINS )

( 20 MINS )

( 12 MINS )

( 13 MINS )

( 32 MINS )

( 13 MINS )

( 28 MINS )

( 16 MINS )

( 25 MINS )

( 16 MINS )

( 19 MINS )

Novice Month

Novice Month Calendar

Suggested Equipment

Novice Day 1

Novice Day 2

Novice Day 3

Novice Day 4

Novice Day 5

Novice Day 6

Novice Day 7

Novice Day 8

Novice Day 9

Novice Day 10

Novice Day 11

Novice Day 12

Novice Day 13

Novice Day 14

Novice Day 15

Novice Day 16

Novice Day 17

Novice Day 18

Novice Day 19

Novice Day 20

Novice Day 21

Novice Day 22

Novice Day 23

Novice Day 24

Novice Day 25

Novice Day 26

Novice Day 27

Novice Day 28

( 20 MINS )

( 20 MINS )

( 25 MINS )

( 15 MINS )

( 25 MINS )

( 15 MINS )

( 25 MINS )

( 20 MINS )

( 20 MINS )

( 15 MINS )

( 20 MINS )

( 20 MINS )

( 20 MINS )

( 25 MINS )

( 15 MINS )

( 25 MINS )

( 30 MINS )

( 30 MINS )

( 25 MINS )

( 12 MINS )

( 12 MINS )

( 15 MINS )

( 15 MINS )

Blade Month

Blade Month Calendar

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 Day 1

Blade Day 2

Blade Day 3

Blade Day 4

Blade Day 5

Blade Day 6

Blade Day 7

Blade Day 8

Blade Day 9

Blade Day 10

Blade Day 11

Blade Day 12

Blade Day 13

Blade Day 14

Blade Day 15

Blade Day 16

Blade Day 17

Blade Day 18

Blade Day 19

Blade Day 20

Blade Day 21

Blade Day 22

Blade Day 23

Blade Day 24

Blade Day 25

Blade Day 26

Blade Day 27

Blade Day 28

( 30 MINS )

( 20 MINS )

( 20 MINS )

( 25 MINS )

( 25 MINS )

( 25 MINS )

( 20 MINS )

( 15 MINS )

( 30 MINS )

( 15 MINS )

( 15 MINS )

( 30 MINS )

( 15 MINS )

( 20 MINS )

( 35 MINS )

( 30 MINS )

( 35 MINS )

( 30 MINS )

( 35 MINS )

( 30 MINS )

( 12 MINS )

( 11 MINS )

( 6 MINS )

( 7 MINS )

( 8 MINS )

( 5 MINS )

( 4 MINS )

( 8 MINS )

( 7 MINS )

( 4 MINS )

( 9 MINS )

( 8 MINS )

( 12 MINS )

( 17 MINS )

( 9 MINS )

( 7 MINS )

( 7 MINS )

( 16 MINS )

( 7 MINS )

( 16 MINS )

( 11 MINS )

( 11 MINS )

Self Defense

Self Defense 1

Self Defense 2

Self Defense 3

( 15 MINS )

( 16 MINS )

( 20 MINS )

Valkyrie Month

Valkyrie Month Calendar

Suggested Equipment

Valkyrie Form: Sword Strikes

Valkyrie Form: Sword Block

Valkyrie Form: Sword Drills

Valkyrie Motus 1

Valkyrie Motus 2

Valkyrie Day 1

Valkyrie Day 2

Valkyrie Day 3

Valkyrie Day 4

Valkyrie Day 5

Valkyrie Day 6

Valkyrie Day 7

Valkyrie Day 8

Valkyrie Day 9

Valkyrie Day 10

Valkyrie Day 11

Valkyrie Day 12

Valkyrie Day 13

Valkyrie Day 14

Valkyrie Day 15

Valkyrie Day 16

Valkyrie Day 17

Valkyrie Day 18

Valkyrie Day 19

Valkyrie Day 20

Valkyrie Day 21

Valkyrie Day 22

Valkyrie Day 23

Valkyrie Day 24

Valkyrie Day 25

Valkyrie Day 26

Valkyrie Day 27

Valkyrie Day 28

( 20 MINS )

( 35 MINS )

( 30 MINS )

( 30 MINS )

( 30 MINS )

( 35 MINS )

( 30 MINS )

( 30 MINS )

( 30 MINS )

( 35 MINS )

( 30 MINS )

( 35 MINS )

( 30 MINS )

( 35 MINS )

( 35 MINS )

( 30 MINS )

( 35 MINS )

( 30 MINS )

( 35 MINS )

( 25 MINS )

( 9 MINS )

( 7 MINS )

( 8 MINS )

( 5 MINS )

( 7 MINS )

( 11 MINS )

( 9 MINS )

( 15 MINS )

( 11 MINS )

( 9 MINS )

( 10 MINS )

( 9 MINS )

( 10 MINS )

Ataraxia Month

Ataraxia Month Calendar

Suggested Equipment

Ataraxia Intro

Ataraxia Form: Slider Lunge

Ataraxia Form: Single Leg Squat

Ataraxia Form: Core

Ataraxia Form Outro

Ataraxia Day 1

Ataraxia Day 2

Ataraxia Day 3

Ataraxia Day 4

Ataraxia Day 5

Ataraxia Day 6

Ataraxia Day 7

Ataraxia Day 8

Ataraxia Day 9

Ataraxia Day 10

Ataraxia Day 11

Ataraxia Day 12

Ataraxia Day 13

Ataraxia Day 14

Ataraxia Day 15

Ataraxia Day 16

Ataraxia Day 17

Ataraxia Day 18

Ataraxia Day 19

Ataraxia Day 20

Ataraxia Day 21

Ataraxia Day 22

Ataraxia Day 23

Ataraxia Day 24

Ataraxia Day 25

Ataraxia Day 26

Ataraxia Day 27

Ataraxia Day 28

( 45 MINS )

( 25 MINS )

( 25 MINS )

( 30 MINS )

( 45 MINS )

( 30 MINS )

( 45 MINS )

( 30 MINS )

( 25 MINS )

( 25 MINS )

( 25 MINS )

( 45 MINS )

( 40 MINS )

( 25 MINS )

( 25 MINS )

( 30 MINS )

( 45 MINS )

( 30 MINS )

( 45 MINS )

( 20 MINS )

( 6 MINS )

( 7 MINS )

( 2 MINS )

( 6 MINS )

( 5 MINS )

( 11 MINS )

( 14 MINS )

( 18 MINS )

( 18 MINS )

( 23 MINS )

( 20 MINS )

( 11 MINS )

( 15 MINS )

She might not have saved the world, or led armies, but she made this small, initial step. 

Mixing fitness with fantasy, I definitely could get on board with that!! I was not prepared for this incredible program. 

Valkyrie Kaelyn

Sam has done amazing work with all the workouts. They are so fun and I find myself excited to workout. Then on top of that, she has created a marvelous safe place of others and along with her are extremely supportive! I’m so thrilled to be a part of this group of badasses!!

I have tried so many different home workout programs. After 1 month or 6 weeks I would give up because I was not seeing any progress. Valkyrie Squad came up on my TikTok and I was very intrigued.

Read More Valkyrie Stories