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
Thursday 9th July
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 8
A1) Paused Deadlift 5 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
Tuesday 7th & Friday 10th July
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 8
A1) BB Tempo Back Squat @ 3111 5 x 8
A2) Banded Paused Face Pulls (pause 2-3 secs)Â 3 x 10-12
B1) BB Paused Bench Press 5 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: Increasing squat depth, Building hip, leg and core strength. Practice days are for learning and practising good technique.
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea.
Bear holds 20s. Bear crawl forward 10, backwards 10, side to side 10. standing marches x 10 slow and controlled (pull up with the hip flexor and oblique on one side, push down into the floor with the foot and a glute squeeze on the other side).
4 Working Sets (allow 20 min)
A1) Goblet Cyclist Squat x 8 – 10 @3010Â
A2) DB Stiff legged Deadlift x 12-15 @3110Â
A3) Deadbugs x 10ea controlled.
B) For quality reps – 4 rounds – team up with a friend to do together or fly solo, rely on your good technique to help you stay focussed and strong. Rest 30s only after each exercise.
– SA KB FR hold Standing March x 20 (alt sides each round)
– Feet elevated glute bridge x 15Â
– Bear Crawl forward 8, backward 8, side to side 8
C) Cobra stretch for abdominal wall, lat stretch off ring, couch stretch for quads. glute stretch.
OLYMPIC LIFTING – SNATCH
Intention: shoulder mobility for the snatch position, building leg strength in the OH squat
Prep: 20 cal on bike, trigger ball in lat, pec, trap, scap and sub scap, Hanging lat stretch, wrist and forearm stretches. 1/2 kneeling Lat crunch rows 10ea, Planks – 30 sec, add plate load on back for 2 more rounds.
Partner up and take turns on each station – share bars as the DL is heavier than the snatch
3 rounds
A1) 5-6 Snatch grip rack deadlift (RPE 7 – ensure ZERO loss of thigh to hip contact – pull hip TOWARDS the bar)
A2) 3-4 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) 8-10 bench/exercise ball pullover 3210 (thoracic mobility focus)
3-4 rounds
C1) 45 second, heel elevated KB 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.
D) Durante core x 3-5 rounds
COMPETITION – HINGE
Intention: Developing speed and power in the hip extension with tempo in the deadlift. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density, balance and coordination.
Prep: 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, Deadbugs 10, ankle circles 10 each way per leg.
GPP – plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest
2. Double leg plate pogo – 30sec/20sec rest
3. Plate toe taps– 30sec/20sec rest
Repeat
3 sets (15 min)
A1) BB/KB Sumo deadlift x 10-12 @31X1
A2) DB bench press (neutral grip) x 10-12
B) 3 x AMRAP 6 – Partner Competition – Most reps wins!! (20 min)
Nasal breath on the cardio machines, athletes energy should be spent on the REPS to win and use nasal breathing on the cardio to remain focussed and ready for the next MAX rep attempt, as always use good technique.
Working in pairs, P1 completes as many repetitions as possible whilst P2 (timer) completes the cals/distance.
**Athletes will need to count the reps completed and tell their partner so they can continue counting up during the AMRAP. Record reps on a white board during the 60s rest break.Please make this clear to the athletes.
1. AMRAP 6
P1. Seated box jumps
P2. Ski-erg 200m (timer)
** box jump – this can be done onto a plate or the 15cm box to regress
Rest 60s
2. AMRAP 6
P1. Lateral Wall Ball throw 5ea
P2. Rower 200m (timer)
Rest 60s
3. AMRAP 6
P1. Deadball slams with jumpÂ
P2. Bike 8 cals (timer)
** deadball slam can be regressed to the medball and without the jump
Rest 60s
PRACTICE – UB HORIZONTAL PUSH
Intention: Upper body strength! Using a different variation of the bench press and row to increase capacity. Practice days we focus on learning and executing good technique.
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20. Deadbugs 10.
4 sets
A1) BB close grip bench press x 8 – 10 @3110Â
A2) Floor Seated banded high elbow Row x 10-12Â
**use a long yellow or orange band and the silver hooks, if using CS bands please use blue or orange only.
B) Practice – 40 sec on / 20sec off – 3 rounds (12min)
– Ring Rows
– DB box Alt step up
– Med Ball rainbow side slamsÂ
– Any cardio machine nasal breathing
C) Plank transitions – 3 rounds (6 min)
– 20 sec Left side plank straight into
– 20 sec front plank straight into
– 20 sec Right side plank
– 60s rest
PRACTICE – UNILATERAL
Intention: Functional single leg/arm work for improved core/back activation, helps correct imbalances and improves posture and stability. Plyometrics to train fast twitch muscle fibers, tendon and ligament strength, improve bone density and improve balance and coordination.
Prep: 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, Deadbugs 10. KB swing practice.
GPP – plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec restÂ
2. Double leg plate pogo – 30sec/20sec restÂ
3. Plate toe taps– 30sec/20sec rest
Repeat
3 sets
A1) DB Walking lunge x 20
A2) SA ring row x 8-10 eaÂ
60sec rest
B) 2 x EMOM 8 – **set clock on interval timer for 45sec work/15sec rest x 8 rounds
**with 8 athletes in the class you will need to set up stations as there will not be enough kettlebells for everyone
2 rounds
Min 1. KB swings (or KB deadlift)
Min 2. Skaters
Min 3. KB gorilla rowÂ
Min 4. Skipping (can do air skipping or KB toe taps)
Rest 2 minutes then repeat
COMPETITION – UB PULL / VERTICAL PUSH
Intention: upper body strength and power
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20. Deadbugs 10. Trigger ball in lats 60s, trigger ball forearms 30s ea.
4 Sets heavy with good technique
A1) SA KB/DB Row x 6ea @3012
A2) SA KB/DB 1/2 kneeling OH press x 6ea @3010Â
A3) Goblet Static lunge x 6ea @2110
REST 90 sec
**use the incline benches or the landmine for those that have limited shoulder mobility overhead.
B) Competition – complete all reps as quickly as possible with good technique, complete a 150m run after every 2nd round, see asterix. There are 5 runs in total. Take rest breaks as needed, but keep them short, no longer than 20 sec.
10, 9, * , 8, 7, * , 6, 5, * , 4, 3, * , 2, 1, *.
– DB Devils press (burpee to the floor)
– alternating SL V ups each side
**if athlete unable to burpee to the floor then burpee off bench + 2 jumping jacks
PARTNER WORKOUT
Intention: SWC ROX prep
Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20. Deadbugs 10.
Teams of 3 – 40sec work/20sec rest (40 mins total)
Teams rotate through the 3 exercises for 4 rounds. 90sec rest between.
Station 1 (12 min)
RAM/sandbag/DB alt Reverse lunges
Farmers carry
Bike
REST 90
Station 2 (12 min)
DB thrusters
Sled push
Ski erg
REST 90
Station 3 (12 min)
Burpee Box jump
Medball sit ups
Rower
REST 90
STRENGTH PROGRAM 15th Jun – 2nd Aug (WEEK 4 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 6th JULY – 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 7th JULY – 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.