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
Strength Program – 7 Week Overview
Build strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload.
This block is about: Building lean muscle through controlled hypertrophy work, Improving movement quality under load, Developing better connection between breath, core, and pelvic floor and Creating strength that feels stable, supported, and powerful — not just heavy.
We’re shifting the focus from: “How heavy can I lift?” to “How well can I control my strength?”
Weekly Breakdown
Weeks 1–3 (15th June – 5th July):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
Weeks 4–7 (6th July – 2nd August):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Tuesday 23rd & Friday 26th June
Strength B – Hinge
Intention: Build strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload.
Prep: 90/90 breathing, Cat/Cow, Banded Crab Walks, Banded Glute Bridges, Dowel RDL’s.
RPE 7
A1) RDL 4 x 8
B1) DB Reverse Lunges 3 x 10-12
B2) Alternating DB Bench Press 3 x 10-12 ea
C1) Chest supported DB Row 3 x 10-12
C2) DB Tricep Extensions Crush Grip 3 x 10-12
D1) Wall Deadbugs 2 x 8-10 ea
D2) Pallof Press 2 x 8-10 ea
Thursday 25th June
Strength A – Squat & Bench
Intention: Build strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload.
Prep: Standing 360 breathing, Hold bottom squat with 4-6 slow breaths, Banded Pull Aparts, Wall Slides, Banded Squats, Banded Glute Bridges.
RPE 7
A1) BB Tempo Back Squat @ 3111 4 x 8
A2) Banded Paused Face Pulls (pause 2-3 secs)Â 3 x 10-12
B1) BB Paused Bench Press 4 x 8
B2) Gorilla Row 3 x 12
C1) BB or DB Hip Thrusts 3 x 8-10
C2) Seated Seesaw DB Shoulder Press 3 x 10-12 ea
D1) Bird Dog 2 x 10 ea
D2) Single Leg Deadlift Passbacks 2 x 10 ea
PRACTICE – SQUAT
Intention: to increase squat depth, learn the skill of the cossack squat, and strengthen the shoulders in the OH press
Prep: trigger ball quads, glute med and lats, adductor rock backs, supine hip tilts with breath, deadbugs, shoulder big 3, SL glute activation.
A1) Cossack squats x 6-8ea
A2) KB 1/2 kneeling OH press x 8-10ea
B) 3 x Partner AMRAP 5 – 60s rest between stations (17min)
**P1 is doing box step overs while P2 is on the Ski getting to 9 cal as fast as possible without red lining (nasal breath)
1. AMRAP 5
– Box step over 20″
– Ski – 9 cal (timer)
REST 60
2. AMRAP 5
– MB rotational throw with power
– Rower – 9 cal (timer)
REST 60
3. AMRAP 5
– Air Squats
– Bike 0.2 miles (timer)
OLYMPIC LIFTING – BB SNATCH
Intention: focus on control at all times rather than lifting heavy – we are rebuilding technique. RPE should remain at 5-6 throughout, in order to prioritise technique + speed
Prep: wrist, OH shoulder and hip mobility and stability. Lats. Posterior chain power.
Higher focus on shoulder mobility to prepare for the fun stuff at the end.
Partner up and take turns on each station – share bars as the DL is heavier than the snatch
4 rounds
A1) 5-6 x Snatch grip rack deadlift (RPE5 – ensure ZERO loss of thigh to hip contact – pull hip TOWARDS the bar)
A2) 3-4 x Tall snatch (power or squat, can build)
3 rounds
B1) 3 x 6-8 Eccentric BTN OH press (5 seconds down, MUST rest on shoulders again before pressing OH again)
B2) 10-12 x bench/exercise ball pullover @3210 (thoracic mobility focus)
3-4 rounds
C1) 45 second, heel elevated goblet squat hold (open the hips and keep chest up)
C2) Challenge: Wall facing OH squat x 5 – use a band if it helps maintain OH tension.
Place the soft plyo box behind you to prevent falling backwards if needed.
Track this. But also, have fun.
COMPETITION – HINGE
Intention: Developing speed and power in the hip extension with tempo in the RDL and Hang Cleans. The A series will prep the body for the Hang Clean included in the B series competition.
Prep: Mobility for hinge and row. Activation for Core, Lats, Glutes and Quads – deadbugs, kneeling banded lat pulls, monster walks, hammy walkouts, RDL’s with stick practicing tempo. Leave time to breakdown and practice the hang clean before the B series.
3 sets
A1) BB/DB RDL x 8-10 @31X1
A2) Chest supported DB row x 10-12
A3) Hollow hold x 20-30s
B) Competition – 5 rounds for time…go after it!!
** coaches – write class winner times on the board so subsequent classes have something to try and beat.
** cap time 20 mins
– 10 x DB hang cleansÂ
– 10ea x SL V Ups
– 10 x step out goblet squats (5 each side)
– 10ea x mountain climbers
– 10 Cal Bike, or 250m Rower/Ski
PRACTICE – UB HORIZONTAL PUSH
Intention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.
Prep: Cardio machine. Calf, pec, hip flexor stretch. chest, glute and lat activation. shoulder big 3, easy push ups.
3 Sets increasing load
A1) DB Bench Press
A2) BB Hip Thrust
B) In Partners – I Go You Go, 1 rep/ length/ cal each. 3 rounds. – 1 min work / 15 sec (15 min)
**This is fast paced, even though its I Go You Go, there is not much rest, partners need to be ready to go and stay connected. EG. inside the minute, P1 does 1 x PGTOH, then P2 does 1 x PGTOH, continue until the minute is up then go to push ups, 1 each I Go You Go, do not start the push up until your partner has finished, same with 1 calorie on the cardio and 1 length on the Sled push. Partners will need 1 cardio equipment each, partners share the same sled.
– Plate GTOHÂ
– Cals on Rower / Bike
– Sled push (65kg)
C) Lower leg finisher – 3 sets
– Calf raises 20
– Tib rases 20
PRACTCE – UNILATERAL
Intention: Functional single arm/leg work to improve core/back activation, helps correct strength imbalances and improves posture and stability.
Prep: upper back, knee, hip and ankle mobility – rockbacks w/t-spine rotations, front foot elevated split squat. Single leg and core activation – single leg sit to stand, glute bridges. Running and jumping prep – pogo’s, high knees – practice broad jump and jumping up from seated position.
3 sets
A1) KB SA FR reverse lunge x 8-10ea
A2) KB offset carry x 100 meters (swap KB halfway) –Â
**offset carry – if athlete has limited overhead range, regress to a front rack carry or suitcase carry.
B) 2 x AMRAP 8
1. AMRAP 8
5 x Seated box jumps
10 x Incline push ups
150m run (bike 8 cals)
** seated box jumps can be done as low as the 15cm box or no box at all if the athlete is anxious.
Rest 2 mins
2. AMRAP 8
5 x burpee broad jump
10 x goblet squat
150m run (bike 8 cals)
PRACTICE – UB PULL / VERTICAL PUSH
Intention: Upper back and shoulder strengthÂ
Prep: Lat and trap release, shoulder blade mobility, Squat mobility for depth, shoulder big 3, glute activation.
3 Sets – increase load in front squat
A1) Inverted BB row x 6-8 @3011
A2) DB front squat x 8-10 @31X0
B) For quality reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of (15 min cap)
– Ring rows
– AB mat sit ups
– Broad jumps
C) Finisher – Active Hang
60s – 60s rest
40s – 40s rest
20s -20s rest
PARTNER WORKOUT
Intention: Fun partner workout preparing for SWC ROX!
Prep: cardio 1 min, release quads and shoulders, activate chest, glutes, lats.
Working in pairs together for 60 sec, then 30s rest. Stay on each station for 3 rounds (4.5 mins). 30sec extra to move to the next station.
**40 min total
1. Rower
2. Burpee broad jumps
3. Farmers carry
4. Box step overs
5. Ski-erg
6. Wall balls
7. Deadball shoulder overs
8. Sandbag or RAM reverse lunges
STRENGTH PROGRAM 15th Jun – 2nd Aug (WEEK 2 of 7)
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 22nd JUNE – 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 23rd JUNE – 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.