Katie Sonier

About a year ago, I hit my first chin-up and thought, “Wow… I actually did it.” 🤯 Today? I’m hitting…

Flexibility Flow is LIVE! This program is not just sitting in stretches on the mat. It’s about building…

Most of us need more movement through the T Spine (our upper backs) This movement here is a staple I love to…

I hope every girl gets to the point where her training is a celebration & never a punishment. This is a…

We have to become stronger & more athletic to look stronger & more athletic. That’s why I’m always going to…

The grass is greener where you water it 🌱 TWK Lower Body Day 2: 4 movement training session & all sets…

202 lbs x 31 reps 💅

A gymnast that never skips leg day is the way 🤸‍♀️ TWK Programs + Flexibility Training ⬇️ www.katiesonier.com

100s x 10 reps last week 100s x 15 reps this week I’ll go for 100s x 16 + reps next week The strongest…

The big back aesthetic ✨ It says: She’s been training for a long time Probably moves weight & moves it well…

Where we goin, twin? ❤️

If your programming is 8 exercises per session & 4 sets of each exercise, how many of those sets were pushed…

How to build muscle when you’re tall ➡️ always work with what you got TWK Programs ⬇️ www.katiesonier.com

How many times a week ya’ll training your lower body? Longevity is in the wheels TWK Lower Body Day 1…

My current favorite side lying hip abduction variation 🍑 I’m holding on with my top arm to a band peg in…

Can’t sell a girl on skinny when she feels like a badass in her own body 🤸‍♀️

Training is rehab. Rehab is training 🤝 TWK Upper Body ⬇️ Bridge warm up Chin up, Chest to Bar Hold Larsen…

I saw @jas.mulibea do decline Nordics so I had to try decline Nordics Set Up 1: I rigged this up because I…

TWK Lower Body Day 2: We hit this same session last week & we’ll hit it again next week I progressed from…

Copenhagen planks today Machine Adduction later in the training week Do both. That’s training your lower…

22 years old ➡️ 33 years old Time matters here. Over a decade- so that’s more years, more reps, and learning…

Longevity in training: where we pushing, where we maintaining, where we pulling back? The long game is the…

We’re getting better with age 💅

Another day I’m playing to my strengths (and subbing a squat for a lunge) “Playing to our strengths” doesn’t…