Welcome to the Member’s Corner! 🎉
This is your go-to hub for everything you need to know about your training at Strong Women Can. Here, you’ll find insights into our programming—what we’re focusing on each phase, why it matters, and how each week is designed to help you get the best results.
You’ll also have access to the daily workouts, so you can make the best class choices for your goals. Our aim is to empower you with the knowledge to train smarter, not just harder—so you’re not just picking the sessions you like, but also the ones you need (because let’s be real, the tough stuff is often where the biggest growth happens 💪🔥).
It’s also a space to stay connected with our community! The Member’s Corner will be our board for sharing upcoming events, workshops, and anything exciting happening at the gym. Think of it as your insider guide to making the most of your training and being part of something bigger.Â
Welcome to our next 9-week training block!
This phase is all about building lean muscle while getting stronger.
You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.
Progress comes from consistency, quality technique, and challenging yourself each week. Trust the process, fuel your body well, and don’t be afraid to pick up the heavier weights, you might surprise yourself with what you’re capable of!
Weekly Breakdown
Weeks 1–4 (3rd August – 30th August):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
Weeks 4–9 (31st August – 4th November):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Thursday 1st October
Strength B – Hinge
Intention: Your focus will be on increasing your weight throughout your warmup then you’ll have 3 x 1RM attempts increasing each set to potential failure!
Prep: see whiteboard plus
shoulder big 3
prone donkeys x 10
breathing and bracing breath work
Max 1RM
A1) Conventional Deadlift
warm up 5, 4, 3, 2
max 1, 1, 1
*beginner 3-4 x 6 (7-8 out of 10)
B1) FFESS OR FFE Bulgarian Split Squats (Glute Biased, knee inline with ankle) 3 x 8-10 ea
B2) Incline DB Bench Press 3 x 10-12
C1) BB OR DB Row 3 x 10-12
C2) DB Tricep Extensions Crush Grip 3 x 8-10
D1) Side Plank OR Copenhagen Plank 2 x 30 sec ea
D2) Pallof Press with weight plate on rubber band 2 x 10-12 ea
Tuesday 29th September & Friday 2nd October Strength A – Squat & Bench
Intention: Your focus will be on increasing your weight throughout your warmup then you’ll have 3 x 1RM attempts increasing each set to potential failure!
Prep: see whiteboard plus
KB leg extensions x 10ea
alternating seated foam roller internal rotation x 10eaÂ
shoulder big 3
Max 1RM
A1) BB Back Squat to Target warm up 5, 4, 3, 2
max 1, 1, 1
*beginner 3-4 x 6 (7-8 out of 10)
A2) Straight Arm Lat Pulldown 3 x 10-12
B1) BB Bench Press
warm up 5, 4, 3, 2
max 1, 1, 1
*beginner 3-4 x 6 (7-8 out of 10)
B2) SA DB Row with Tricep Kick Back 3 x 10-12 ea
C1) BB or DB Hip Thrusts 1 1/4 Reps 3 x 8-10
C2) Standing BB or DB Military Press OR Viking Press 3 x 8-10
D1) Butterfly Sit Ups 2 x 10
D2) DB Plank Pull Throughs 2 x 10 ea
PRACTICE – UNILATERAL – WK 3/4
Intention: single leg strength, control and stability. Improve balance and left/right imbalances.
Prep: see whiteboard + single leg sit to stand x 10ea and single leg hip thrust (or glute bridge) x 12ea
3 sets
A1) DB walking lunge x 8-10ea @2121
A2) KB glute focussed SL step downs rig assisted x 10-12ea –Â
** A2 – keep step height under 16inch, focus on lengthening and contracting glute.
Rest 90s
B) 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 (cap 12 mins)
– Alternating DB bench press
– Medball rainbow slamsÂ
C) Plank rotations x 2-3
– side plank 30’s
– front plank 30’s
– side plank 30’s
rest 30’s
**beginners long arm planks on bench / box
OLYMPIC LIFTING – BB SNATCH
Intention: to re-engage the body with the movement patterns required that assist in performing quallity snatches + Oly prehab
Prep: SMR neck and upper back, activate core, posterior chain, hip and shoulder mobility and stablility
4 rounds, increasing weight
A1) pause snatch grip DL x 6 (3 sec pause pull AK, then pull HIP INTO THE BAR)
A2) snatch grip pulls x 6 (elbows locked out, shrug with delts and traps)
B) Every 90 secs for 6 rounds (9 mins) complete:
(this should light, to focus on QUALITY)
– 5 x above knee snatches and
– 5 x standing SOTS press
2-3 rounds
C1) s/arm cuban press x 8-10
C2) bent elbow, DB wrist rotations x 8-10 ea (supination/pronation)
PRACTICE – UB PULL / VERTICAL PUSH – WK 3/4
Intention: Strengthen the shoulders and upper back in the pulling and pushing movements. A strong upper back is needed for our heavy lifting phase to lead us into the Lifting Party on Nov 14th.
Prep: See white board + 30s hang, 10 scap pulls and 5ea slow dead bugs
3 Sets – slightly heavier than last week – focus is on the tempo 3011
A1) BB / DB Strict press x 6 – 8 rest 60 @3011
A2) Banded chin ups or ring pull ups x 6 – 10 rest 60Â
**athletes must keep shoulders down in the chin up otherwise use rings
B) Conditioning – AMRAP 12 – all using the same plate
– Plate GTOH x 10
– Plate press squat x 8
– Plate OH alt Reverse lunges x 3ea
– Burpee to plate jump x 4
COMPETITION – SQUAT – WK 3/4
Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the squat pattern and strong stable hips.
Prep: see white board plus
side plank abduction (light mini band around knees) x 10ea
low squat hold (push knees out with elbows) x 10
pogos x 20
high knees x 20
4 Sets at 65% of 1RM or 6-7 RPE (20 min)
A1) BB back squat x 8 @31X1
A2) Hamstring isometric hold x 30’s
A3) Hanging knee or leg raise x 10
Rest 90sec
** beginners – goblet squat 3 x 10-12, DB hamstring curl 10, dead bug hold 30s
B) Competition – 5 Rounds for time (15 min time cap)
**have half the class start on ring rows and half on the box jumps for equipment use
– box jumps x 5
– ring rows x 10
– med ball slams x 15
– mountain climbers x 20
– 150m run (8 cals bike)
C) Trigger ball TFL, glutes, quads.
PRACTICE – HINGE – WK 3/4
Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the hinge pattern and Core strength.
Prep: see white board plus
band lat pulldown x 10
stick good mornings x 10 with 3 points of contact
4 Sets at 65% of 1RM (20 min)
A1) BB / KB Deadlift x 8 @31X0
beginner rep range 10 -12
A2) Slow Dead bugs x 5ea
A3) DB Bench hip thrust or glute bridge x 12-15
rest 90s
B) AMOM 8 – alternate between 2 exercises – approx 40s work / 20s rest – movements need to be quick!
– Deadball shuffle jog 100m (50m Left shoulder, 50m Right shoulder) RX 15kg
– Ski Erg 6 cal or Rower 8 cal – alternate these each round so every one gets to use each machine
C) 2 – 3 rounds – Durantes core (allow 10 min)Â
**coaches you can lead this with everyone doing the same movement at the same time, its a bit of fun and core workout at the same time.
10 Hollow rocks (dead bug hold)
10 V ups (alt SL V up)
10 Tuck ups (use hands behind for support)
10 sec hollow hold (deadbug hold)
1 minute rest
PRACTICE – UB HORIZONTAL PUSH – WK 3/4
Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the bench press.
Prep: see white board plus
SA band lat pulldowns with lat squeeze (3’s hold) x 8ea
4 Sets at 65% of 1RM or 6-7 RPE (20 min)
A1) BB bench press x 8 @3110
A2) DB lat pull over x 10-12 (can be done off boxes if not enough benches)
Rest 90sec
** beginners DB bench = 3 x 10 -12
C) AMRAP 5 x 2
Working in pairs – P1 is the timer, P2 does exercise until P1 gets back
1. AMRAP 5
P1 – DB thrusters (or squat to OH press)
P2 – Run 100m (timer)
**run out to end of black fence and back. Bike 6 cals if not running.
Rest 60s
2. AMRAP 5
P1 – Deadball shoulder overs
P2 – Rower 150m
C) Hollow holds 20’s – 30’s x 3 to 4 rounds
PARTNER WORKOUT – HYROX FOCUS
Intention: Fun full body partner workout.
Prep: See whiteboard
2 pairs per station
40 sec work / 20 sec rest x 4 at each station
2 min rest between stations
Alternate between the 2 exercises at each station
1. Mountain Climbers (or tall plank hold)
Deadball Cleans
2. KB Russian twist
Burpee box jump 14″ (or bench burpee / star jump)
3. Incline Push ups
Shuttle runs (or bike)
4. Walking lunges
Ski erg
5. Plate GTOH
Goblet Alt Lateral step out squats
STRENGTH PROGRAM 3rd Aug – 4th Nov (WEEK 9 of 9)
Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.
MONDAY 28th SEPTEMBER – STRONG & FIT
Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.
TUESDAY 29th SEPTEMBER – OLYMPIC LIFTING
Transitioning into a 6-Week Intensification Phase in Barbell Lifting
For the past six weeks, we’ve focused on building speed, control, and explosiveness. Now, it’s time to level up with the intensification phase — heavier loads and fewer reps to target maximal strength.