Become Unbreakable with Centr x Steph Rose

Pure strength meets dynamic mobility in Unbreakable, the new program from strength and mobility specialist Steph Rose.

Training starts April 14 – exclusive to Centr.

Over 6 powerful weeks, you’ll learn how to move with control and confidence in the gym, mastering unique flows and structured strength progressions to build real-world strength, improve mobility and enhance longevity.

Ready to own your strength, master your movement and become Unbreakable?

Who is Steph Rose?

From her base in Austin, Texas, Steph Rose has become a leader in unconventional strength and mobility training, delivering a seamless blend of power, body awareness and fluid movement.

As co-creator of the Phase SiX fitness platform with her husband Jay Rose, Steph is also a sought-after educator – which you’re about to experience first-hand.

“I want to get you moving with intent and purpose,” says Steph. “Instead of training to sweat or to burn calories, this is more of a lifestyle – requiring discipline, repetition and consistency in order to get real, lasting results.”

Drawing on her background in martial arts, swimming and track and field, Steph will help you build a strong, pain-free and high-performing body – both now and for the future.

What is Unbreakable?

Steph will help you achieve new levels of focus and discipline with 6 weeks of dynamic training that challenges body and mind.

• 3 workouts per week, 35-50 minutes each – targeting lower body, upper body and active recovery/conditioning, with mobility work in every session. Want to supplement your training? Keep scrolling to learn how you can level up.
• All-new exercise demonstrations and audio coaching from Steph. (Audio coaching feature only available on the Centr app, not on web.)
• Three progressive training phases to help you build a foundation, enhance strength, then improve performance.
• Targeted at Intermediate-Advanced fitness level – expect moves that push your range of motion, challenging movement sequences and progressions, plus tests of endurance.
• Repetition of highly effective exercises for maximum return on effort. Workouts also repeat in the second week of each phase, with fresh audio coaching from Steph to help you master it.

Can I do more than 3 workouts a week?

Unbreakable is designed to allow time for rest and recovery, as well as space to top up your training week in pursuit of your wider goals.

If you want to add more workouts to your week, we recommend the following:

• Steph’s workouts can be quite taxing, so start with active recovery by picking a mobility session from the Explore section of the Centr app.

• If you want to supplement your lifting, go for a 20 to 30-minute strength workout from Explore.

• Have cardio goals? Stick to a 20 to 30-minute session if it’s high-intensity, or push to 30-40 minutes for a lower-intensity session.

Just make sure you’re focused on feeling strong and ready when your next Unbreakable workout comes around.

What results will I get?

Steph is on a mission to help you own your strength, master your movement and become unbreakable. Here’s what that looks like in practice:

• Build real-world strength – so you feel just as powerful outside the gym as you do inside it.

• Level up mobility and improve movement efficiency.

• Improve balance and coordination.

• Enhance longevity and prevent injury by strengthening joints.

• Boost cardio fitness and agility.

• Achieve new levels of focus and discipline.

What equipment do I need?

This is a gym-based program, minus the intimidation factor – Steph has your back every step of the way with exercise demos on screen, and audio coaching in your ear. You’ll be guided through a variety of gym equipment to help you build confidence, nail the form and maximize results.

During your workouts, Steph will call out the equipment needed for each round, so keep an ear out.

Equipment required:

• Kettlebells

• Dumbbells

• Barbells

• Landmine attachment

• Pull-up bar

• Dip station

• Suspension rings

• Trap bar

• Resistance bands

• Box

• Exercise stick

If you are unable to access certain pieces of equipment, you can try these alternatives:

• Box – use a sturdy and stable bench.
• Landmine attachment – use a weight plate, wedging the barbell in the hole. You can place a sandbag on top for added stability.
• Dip station – use a bench or box.
• Suspension rings – sub in suspension straps, or use a bench to elevate your feet when doing push-ups, and dumbbells or a barbell to perform rows.
• Trap bar – hold dumbbells by your side when performing jump squats.

When using resistance bands, always ensure your anchor point is fixed and sturdy.

Do I need to adjust my nutrition?

When your training is this challenging, nutrition is essential to your performance and results.

“I believe that true health goes beyond training,” says Steph. “Proper nutrition fuels the body, supports recovery and optimizes performance.”

That’s where your Centr meal plan comes in. While you master your movement with Unbreakable, our meal plans, recipes and expert advice will make it easy to consistently perform at your best.

When you join Centr, your meal plan is immediately personalized to suit your goal. Use the guide for your goal below to lock in a nutrition routine that suits your lifestyle.

• Lose Fat Nutrition Guide
• Healthy, Fit & Toned Nutrition Guide – if your goal is set to Get Toned, Stay Healthy & Fit, Increase Cardio Endurance, or Everyday Strength & Mobility.
• Build Muscle Nutrition Guide– if your goal is set to Build Strength or Gain Muscle.

Is this program for me?

Unbreakable is for you if you want to take on a true blend of strength and mobility in every workout – challenging yourself to master unique flows and structured strength progressions – and to tap into new levels of confidence in the gym. And if you love kettlebell training, look no further!

This program will challenge your strength and endurance, so we recommend you have a good base of fitness before starting. The workouts are self-guided, so if you are struggling, drop the weight, do as many reps as you can (e.g. do 6 reps instead of the full 8), and modify exercises as needed.

If you’re a beginner or not quite ready to take on Unbreakable, work up to it by building your overall strength and mobility with these alternative programs:

• Centr Sculpted
• Functional Movement Challenge
• Power Shred
• Centr Power
• Mobility and HIIT HIRT Strength sessions from the Explore section