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
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
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 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 )
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 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 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 1
Self Defense 2
Self Defense 3
( 15 MINS )
( 16 MINS )
( 20 MINS )
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 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
*cancel anytime
Sparkle Membership
$12 / month*
Those who get bored in "normal workouts"
At-home, gym or on-the-go travel-friendly workouts
Beginners looking to start working out
Perfect For:
Bodyweight & Weighted Workouts
100+ Geek Inspired Workout Classes
Valkyrie Squad Workout Program
Get Access To:
(previously Geek Gym)
Sparkle
Let's Sparkle
*cancel anytime
Magical Membership
$20 / month*
The entire library of past, present and FUTURE program
Looking for a variety of workouts
All fitness levels
Perfect For:
Cycle Syncing Program
All Themed Workouts: Fandom, Zodiacs, Artist Series, Broadway, Holidays, and so much more!
500+ Workout Classes
Valkyrie Squad Workout Program, and all future programs!
Get Access To:
(previously All Access)
Magic
Become Fucking Magical
FAQs
You can join either membership at any time! The Valkyrie Squad program is included in both, however the Month 4 Ataraxia level is exclusive to the Magic Membership.
Any! This program is very beginner friendly. Even if you've been working out for years this will take you from the basics and foundations into fully fledged Valkyrie
Yes! The workouts are available for at-home or gym use.
All workouts are follow along. You'll be guided by Sam in every workout with form, modifications, variations and suggested weights.
Yes! All the videos have background music so you won't be sitting in silence.
Of course! Bala is the brand that The Micro Squad chose to use in our studio. You are not required to have them (even though they are ridiculously cute!) Any weights will be just as effective! (Use Sam’s code to save 10% on the Bala brand, or shop our Amazon list here!)
Yes, months 1-3 are included in the Sparkle membership, and all 4 months are included at the Magic level!
Your membership is month-to-month like a gym membership. We’re always adding more!
Not technically, but there is a workaround! You can create a shortcut on your phone to save to your home screen like an app.
When does it start?
What fitness level do I need to be to join?
Can I do this workout from home?
Are the videos demonstration only or follow along?
Do the videos have music?
I don't own Bala Weights, can I still participate?
I'm a member of The Micro Squad, do I have access?
Do I get lifetime access?
Is there an app?
While the themes in this program are inspired by the works of Sarah J. Maas – all the routines and supplemental materials ARE CREATED & OWNED BY THE MICRO SQUAD, LLC.
© 2023 The Micro Squad, LLC
© 2023 The Micro Squad, lLC
Photography by Emilie Bers
Website Design By Social Darling Studio
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