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 – 9 Week Overview
Over the next 9 weeks, we’re taking you through a structured strength journey designed to help you feel stronger, more confident, and more capable under the bar than ever before.
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Weekly Breakdown
Weeks 1–4 (13th Apr – 10th May):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
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Weeks 5–9 (11th May – 14th Jun):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Thursday 14th May
Strength B – Hinge
Intention: Build the base. Lift with intent. TRUST YOUR STRENGTH.
Prep: Brace training/warm up; 90/90 breathing, bear crawl holds 20-30 sec, glute activation with bands, lat activation
Note for Lifting Party Athletes:
If you’re participating in the Lifting Party, you’re welcome to work on your chosen lift during any Strength session this week — regardless of the programmed lift for that day. Coaches will adjust accordingly.
75% 1RM
A1) Conventional Deadlift 4 x 3
B1) Split Squat OR Bulgarian Split Squats 3 x 6-8 ea
B2) DB Skull Crushers (neutral grip, slow eccentric) 3 x 8-10
C1) Chest supported DB Incline Reverse Flyes 3 x 8-10
C2) DB Floor Press 3 x 8-10
D1) Deadbugs (slow & controlled, add light weights to arms to increase challenge) 2 x 8-10 ea
D2) Kneeling Windmills 2 x 8-10 ea
Tuesday 12th May & Friday 15th May
Strength A – Squat & Bench
Intention: Build the base. Lift with intent. TRUST YOUR STRENGTH.
Prep: Ankle dorsiflexion stretch, 90/90 hip switches, thoracic ext over foam roller, hip power 3.
Note for Lifting Party Athletes:
If you’re participating in the Lifting Party, you’re welcome to work on your chosen lift during any Strength session this week — regardless of the programmed lift for that day. Coaches will adjust accordingly.
75% 1RM
A1) BB Back Squat 4 x 3
A2) Banded Face Pulls 3 x 10-12
B1) BB Bench Press 4 x 3
B2) DB SA Bent Over Row 3 x 8-10 ea
C1) DB RDL 3 x 8-10
C2) DB Shoulder Press 3 x 8-10 ea
D1) KB SA Front Rack March 2 x 20 (10 ea)
D2) Side Plank hold 2 x 30secs ea
COMPETITION – UB PULL / UB VERTICAL PUSH
Intention: A strong upper body A series focusing on a strong pull/row and a controlled rotating overhead press. Competition day! get after it in the B series with your training buddy!
Prep: Mobility for t-spine, scaps, over head. Activation for pulling and over head pushing – shoulder big 3, active hangs, prone Y raises using stick.
3 sets
A1) Inverted row x 6-8Â
A2) DB seated arnold press x 10-12
A3) Hollow hold – 20-30s
** inverted rows – use BB but give rings as an option for beginners. Regress hollow hold to table top hold for beginners
B) Partner Competition ‘I Go You Go’.
30 sec MAX effort, then swap with partner. Stay on each station for 4 rounds, rest for 60s between stations. The team with the highest score are the winners! (cals on bike & ski and the reps on pop squats and lengths on sled – USE WHITEBOARDS!!)
Station 1
Bike
Station 2
Ski
Station 3
Pop squats
Station 4
Sled push
OLYMPIC LIFTING – BB CLEAN & JERK
Intention: Getting strong and familiar in the BB Clean and Jerk ready for the lifting party in June.
Prep: Rower 10 cal (damper 10), rower 3 pulls to get 100m, Stick front squats 10, stick squat jumps 5, 10 sec each – stick floor set up position holds, stick front rack hold, stick dip hold.
EBB complex
5 muscle Clean
5 Front squat (paused)
5 Push press
5 Jerk (your preference)
5 power clean and jerk
3 sets
A1) Power Clean and Jerk x 3 (80-85%of 1 RM)
A2) BB Jerk x 3
B1) Heavy BB front rack holds x 10sec (from racks)
B2) BB Jerk dip holds x 10sec (from floor)
C) 30 DB Clean and Jerks for time
D) Durante – 3 rounds
10 hollow rocks
10 V ups
10 tuck ups
10 sec hollow holds
PRACTICE – SQUAT
Intention: Absolute strength phase – practicing heavy lifting so your body is ready for maximum lift attempts at the lifting party or in life.
Prep: Brace and pelvic floor awareness, release hips front and back, quads and calves and ankles, activate knees, glutes and upper back, start warming up the back squat with EBB, and 3-4 warm up sets to get to heavy 3.
All sets at working weight – 1 sec hold at full depth
A1) BB Back squat 5 x 3 ‘@85% rest 3 min
while resting release what is tight, tighten what is loose – ask coach
Option 2 (Beginner)
A1) BB Backsquat or Goblet squat 3-5 x 6-8 @31X1
A2) Lateral step downs 3-5 x 8-10ea (start low – increase height)Â
B) 3-4 rounds – Not for time – quality reps – nasal breathing
– 5 Box JumpsÂ
– 10 DB alt SA bench pressÂ
C) Plank finisher – if time permits (4 min)
4 x 40s on / 20s off – alternate between the 2 exercises
– Alt V ups
– Tall Plank
PRACTICE – HINGE
Intention: practicing heavy lifting so your body is ready for max attempts.
Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded glute activation. Use three point stick warm up to teach a neutral spine. Warm up – EBB x 10, add load 8, add load 5.
A) BB Deadlift 5 x 3 @85% rest 3 min
while resting release what is tight, tighten what is loose – ask coach
Option 2 (Beginner)
A1) BB deadlift or DB RDL 3 x 8-10 @31X1
A2) DB bench press x 8-10
A3) Plank x 30s
B) 2 x AMRAP 8 (zone 2 nasal breathing)
– DB seated over head press (neutral grip) x 10
– DB cyclist squat x 10Â
– DB plank pull throughsÂ
Rest 2 minutes
REPEAT
PRACTICE – UB HORIZONTAL PRESS
Intention: Absolute strength phase – practicing heavy lifting so your body is ready for max attempts.
Prep: Release work for shoulders and chest and hamstrings, activation for shoulders, chest, glutes and upper back. Awareness of breath and brace in the lift.
A1) BB Bench press 5 x 3 @85% rest 3 min (use a spotter)
while resting release what is tight, tighten what is loose – ask coach
Option 2 (Beginner)
A1) BB or DB Bench press 3 x 6-8 @31X1
A2) Goblet box squat 3 x 8-10 –Â
B) Nasal breathing – For quality reps – 40s on / 20s off x 8 at both stations ALT between exercises. (17min)
– Seated rows – use rubber bands and silver hooks, DO NOT USE crossover symmetry bands
– Supine floor DB flyesÂ
Rest 60
COMPETITION – UNILATERAL
Intention: Unilateral exercises improve strength balance, enhance core stability, reduce injury risk, and translate to better functional and athletic performance.
Prep: Front rack stick stretch, ankle and hip mobility. Single leg activation, quads, glutes. Adduction, abduction. Use foot collective rollers for balance and putting pressure through the feet.
3 sets
A1) KB SA front rack alt reverse lunge (R) x 8-10
A2) Copenhagen plank or side plank (R) x 30s
A3) KB SA front rack alt reverse lunge (L) x 8-10
A4) Copenhagen plank or side plank (L) x 30s
B) 4 Rounds Zone 3-4 – 45secs work / 15secs rest
1. Bench hopsÂ
2. Med ball sit ups
3. DB thruster
4. Any cardio machine
PARTNER WORKOUT – DEKA / HYROX FOCUS
Intention: Mind and body ready for SWC ROX event and Deka events
Prep: Cardio 1 min each machine, 90/90 hips, long lunge worlds greatest, caterpillar, glute activation, lat and shoulder activation.
10 stations – 2 min on each station / 30 sec rest – aim to get the reps/mts at each station
1. ALT Reverse Lunges x 30 (15kg)
2. Rower Erg x 500m
3. Box Step Over x 20 (24″)
4. MB sit ups x 25 (blue)
5. Ski Erg x 500m
6. Farmers Carry x 100m (17.5kg)
7. Assault Bike x 25 cal
8. Dead Ball shoulder over x 20 (20kg)
9. Tank push / pull x 100m
10. Ram Burpees x 20 (10kg)
STRENGTH PROGRAM 13th Apr – 14th Jun (WEEK 5 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 11th MAY – 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 12th MAY – 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.