Add-on plans are short, targeted programs that you can run alongside any Hailey Happens strength training workout. Each add-on trains a specific area or outcome. Add-on plans are short - 10-20 minutes - so you can add one to the training you are already doing. The result is extra, focused volume exactly where you want it, without restructuring your week or pulling attention away from your primary program.
This add-on plan trains the whole core, not just the abs. A strong trunk needs the abdominals, the back, and the glutes working together, and this plan develops all three across twelve weeks of short, focused sessions.
Three required sessions per week, each running 10-15 minutes, plus an optional bonus day that targets back and glutes specifically. The sessions are short by design. They can be done on their own, or stacked before or after your main strength/cardio work without affecting the rest of your training. The optional bonus day is for women who want the extra emphasis on the posterior chain.
Run alongside any Hailey Happens plan, or as a standalone if you are taking a break from a main program. The work compounds quickly when the volume is consistent.
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12 weeks | 4 programs, 3 weeks each
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3 sessions per week + 1 optional bonus day (back and glutes focus)
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Workout length: 10-15 min per session
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Equipment: swiss ball, dumbbells, long resistance band (TRX optional)
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Pairing: run alongside any Hailey Happens plan, or before/after a strength or cardio session
This add-on builds the biceps and triceps with focused accessory work, two to three days per week. It is for women who want more arm volume than their main strength program provides, without restructuring the rest of their training.
The plan flexes between two and three sessions per week. The choice is yours based on recovery and on what your main program already trains. If your main plan is already hitting biceps and triceps hard, two sessions is plenty. If your main plan skews lower body and the arms are getting less direct attention, three sessions will compound faster.
The plan assumes you are already warmed up from a strength training session, which is how most women will use it. The sessions slot in after the main lifting work, when the body is already prepared. If you run the plan as a standalone on a non-lifting day, add a warm-up set to the first exercise before starting the working sets.
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12 weeks | 4 programs, 3 weeks each
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2-3 sessions per week: 2 required sessions + 1 optional bonus day
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Workout length: 10-20 min per session
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Equipment: dumbbells, long resistance band
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Pairing: run alongside any Hailey Happens plan, typically after a strength session. If running as a standalone, add a warm-up set first.
This add-on builds the glutes with focused accessory work, three days per week, across 12 weeks. It is for women who want more direct glute volume than their main strength program provides, without restructuring the rest of their training to get it.
Across 12 weeks, the programming runs through four 3-week blocks. Early programs build a volume base in standard rep ranges. The middle programs introduce the 1¼ rep method, stacking a partial-range rep onto each full rep to extend time under tension, as well as the pause method. The final program brings in cluster sets, pairing heavy Bulgarian split squats with hip thrusts where the working set breaks into smaller rep groups with short intra-set rests. Each method asks more of the glutes than the one before.
The plan assumes you are already warmed up from a strength training session, which is how most women will use it. The sessions slot in after the main lifting work, when the body is already prepared. If you run the plan as a standalone on a non-lifting day, add a warm-up set to the first exercise before starting the working sets.
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12 weeks | 4 programs, 3 weeks each
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3 sessions per week
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Workout length: 15-30 min per session
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Equipment: dumbbells, bench, short resistance bands
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Pairing: run alongside any Hailey Happens plan, typically after a strength session. If running as a standalone, add a warm-up set first.
Jump drills are not workouts, they are preparation. This add-on trains the body to produce force quickly and to absorb it safely, two skills that make every other kind of training more effective and less likely to injure yourself doing.
Three short sessions per week, 10-12 minutes each, three exercises per session. The drills are built to be run on the same days as your main strength training, before you lift. The sequencing matters. Jump drills prime the nervous system to recruit force quickly, and that priming carries into the lifts that follow. The work is light on time and significant in effect.
Run alongside any Hailey Happens plan as a warm-up before strength sessions. This is the work that bone-loading plans like Agility Happens build on, and that any heavier strength training benefits from.
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12 weeks | 3 sessions per week
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Programs 1-3: 2 weeks each
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Programs 4-5: 3 weeks each
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Workout length: 10-12 min per session
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Equipment: short and long resistance bands, dumbbells
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Pairing: schedule on the same days as your main strength workouts, as a warm-up before lifting
This plan trains the mobility, range of motion, and flexibility that everything else in your training rests on. Most strength programs assume your joints can move through full ranges and your soft tissue can absorb load. When they cannot, the work above them suffers, and the injury risk climbs quietly until something gives. This plan addresses that base directly.
Across 12 weeks, the program works through four kinds of mobility training. Self-myofascial release uses foam rolling to release tension in the soft tissue and prepare the body for movement. Passive stretching uses isometric holds to build flexibility through patience and time. Active stretching uses dynamic drills to teach the joints to control the ranges that passive work has opened up. And full range-of-motion movement patterns train the body to use what it now has, building awareness and control inside the movement itself. The four together cover what mobility actually is, not just the stretching side of it.
Two sessions per week, 10-15 minutes each. The drills start simple in the early weeks and progress in complexity across the program, so the work compounds rather than repeating. By week 12, the ranges you carry into your strength training and the way your body moves inside them will both be greatly improved.
The plan is led by Rosie, who brings over a decade of personal training experience to our mobility and flexibility programming. Her approach is rooted in a simple but powerful belief: that true fitness is about freedom of movement and building a lifestyle of strength that carries you through every stage of life.
The plan is offered in two formats. The standard format runs block-by-block in the app, so you can work at your own pace and rest between exercises as you need. The follow-along format is a guided video with audio cues, so you can press play and follow along through the full session. Both formats carry audio cues for every exercise, which matters in mobility work specifically. Your hands are often on a foam roller or in a stretch position, and the audio cues let you focus on the movement instead of the screen.
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12 weeks total | 4 programs, 3-weeks each
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Workout length: 10-15 min per session, 2 days/week
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Two workout styles available:
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Standard block-by-block format in the app, with audio cues for each exercise
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Follow-along video alternate with audio cues throughout
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Led by Rosie
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Equipment: foam roller, long and short resistance bands (step and barbell optional, but recommended)
Achieving your first pull-up or chin-up is a goal that sits outside what most strength programs train for directly. It needs coordination across the back, arms, and grip in a specific movement pattern, and the bodyweight load is unforgiving. This add-on focuses entirely on the strength and the patterns the pull-up demands.
Three sessions per week, each about 15 minutes. By the end of the plan, the strength you have built, specific to the muscle groups needed to perform the movement, will have noticeably grown.
Run alongside any Hailey Happens plan. The plan does not replace your main strength work, it adds the specific volume that pull-ups require.
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12 weeks | 4 programs, 3 weeks each
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Workout length: 15 min per session, 3 sessions per week
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Equipment: standard gym equipment, pull-up bar
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Pairing: run alongside any Hailey Happens plan
Achieving push-ups is a goal that sits outside what most strength programs train for directly. It needs upper body strength, core stability, shoulder positioning, and the coordinated full-body tension to keep your body in a straight line as you lower and press. This add-on trains all of those pieces directly.
Across four 3-week programs, the methods advance each time. Program 1 sets a foundation of 2 sets of 10 reps. Program 2 tightens to 2 sets of 8 reps with heavier loading. Program 3 introduces the 1¼ rep method on the first exercise, stacking a partial-range rep onto each full rep to extend time under tension. Program 4 closes with lower-rep, higher-intensity work to consolidate the strength you have built.
Three sessions per week, 15 minutes per session, across the full 12 weeks. The training stays narrow on purpose. You are not adding general upper body volume to your week, you are training the specific strength and patterns that push-ups demand. Run alongside any Hailey Happens plan; the work compounds without disrupting your main programming.
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12 weeks | 4 programs, 3 weeks each
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Workout length: 10-15 min per session, 3 sessions per week
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Equipment: dumbbells, bench, swiss ball, long resistance band
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Pairing: run alongside any Hailey Happens plan
This add-on plan trains the shoulder muscles that most strength programs underwork. The deltoids and the upper traps often get plenty of attention. The rotator cuff, the rhomboids, and the middle and lower traps usually do not. Over time, that imbalance shows up as overworked upper traps, neck tension, and shoulders that feel less stable under heavier loads.
Three short sessions per week, three exercises per session, across 12 weeks. The work targets the stabilizers directly. These are the muscles that hold the shoulder blade in place and let the larger muscles work without compensation. Training them well does two things: it gives the shoulders a more defined look as the stabilizers fill out, and it makes the bigger lifts in your main program safer and stronger.
Run alongside any Hailey Happens plan. The sessions are short enough to stack onto a training day or to slot into a rest day without disrupting your main programming.
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12 weeks | 4 programs, 3 weeks each
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Workout length: 10-12 min per session, 3 sessions per week
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Equipment: dumbbells, long resistance band
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Pairing: run alongside any Hailey Happens plan