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 16th 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 6-7
A1) Paused Deadlift 5 x 5
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 14th & Friday 17th 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 6-7
A1) BB Tempo Back Squat @ 3111 5 x 5
A2) Banded Paused Face Pulls (pause 2-3 secs)Â 3 x 10-12
B1) BB Paused Bench Press 5 x 5
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 our depth in the squat using 2 different squat patterns. The B series is setting us up for the C series which is a run/jog with a partner.
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.
Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest
2. Double leg plate pogo – 30sec/20sec restÂ
3. Plate toe taps – 30sec/20sec restÂ
Repeat
**Coaches this is a long one, keep the athletes on track by using the clock timer, encourage all athletes to use their glutes as much as possible in the exercises
3 sets (15 min)
A1) Goblet Cyclist squat x 6-8
A2) Alt Cossack Squat x 10 (5ea)
A3) Deadbugs x 10ea rest 60
B) In Partners – alternate between the 2 exercises at both stations. (18min)
4 rounds – 40s work / 20s rest
– 1/2 kneeling cable row with rotation – alt arm each round –Â
– Plank up/ downs –Â (or shoulder taps)Â
2 min rest
4 rounds – 40s work / 20s rest
– SA KB OH or FR standing march – must have good shoulder mobility to lockout the arm overhead
– Alt split stance plate hopsÂ
C) Finisher – partner run together – find someone that runs roughly the same pace as you. Slow, medium or fast and decide which distance you would like to do.
Full Lap of street – starting at the front gate, run towards Bay road, crossover Advantage road and run down Advantage road until you reach the end, crossover Advantage road again and run back up to our gym.
3/4 Lap – starting at front gate, run down Advantage road away from Bay road, once you get to the end, run back.
If not running stay on the Bike until all the runners get back.
OLYMPIC LIFTING – SNATCH
Intention: Using the front squat to train the upright position and give us leg power. Jumping and landing to condition our legs and hips for the Snatch. Technique for the snatch, finishing with strong core.
Prep: bike 20 cal, ankle circles, trigger ball shoulder mobility and band pullaparts, Planks or Durante, Prone stick / band BTN press, Depth jump. prone thoracic extension.
Stick work – 2 sets
5 slow from floor snatch grip deadlift, keep the back angle to just above the knee
5 jump into extension with big chest and shrug
5 BTN snatch drops
5 power snatch from mid shin combining all the above
3 sets
A1) BB Front squat x 5 @31X1
A2) BB High pull x 5 holding for 2 sec at top under control
3 sets
B1) BB Snatch grip Vertical jump x 3
B2) BB High pull from just above knee x 3 (stay on big toes and lean back)
B3) BB Snatch using the above exercises x 3
C) Durantes Core – 5 rounds (technique focus for rocks and tuck ups)
Hollow rocks 10
V Ups 10
Tuck ups 10
Hollow hold 10s
Rest 1 min
PRACTICE – 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: 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
Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest
2. Double leg plate pogo – 30sec/20sec restÂ
3. Plate toe taps – 30sec/20sec rest
Repeat
3 sets (15 min)
A1) BB/KB deficit sumo deadlift x 8-10 @31X1Â
A2) KB farmers carry x 100m
** deficit deadlift is an advanced movement – reserve for more experienced lifters. Standard sumo deadlift for others.
B) 3 x AMRAP 5
1. AMRAP 5
– DB goblet squat x 10
– Broad jumps x 10
Rest 2 min
2. AMRAP 5
– DB push press x 10
– Box jumps x 10
Rest 2 min
3. AMRAP 5
– DB renagade rows x 10 (5ea)
– Bench hops x 10 (5ea)
COMPETITION – UB HORIZONTAL PUSH
Intention: UB strength and shoulder health, competition mindset for the B series.
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
3 Sets
A1) BB Close grip Bench press x 8-10 @3110Â
A2) SA band row with external rotation x 8ea – (use a very light band)
B) Competition – 4 rounds – 30s on / 30s off – zone 3-4 (nasal breating is zone 2) 16 min
– Medball front facing side toss (alt sides each round)Â
– Plate GTOH
– Goblet reverse lunge
– Lateral box step overs 14″
C) “Roxanne” by “the police” – approx 3 min
– hold plank until they say “roxanne”,
– change to half squat hold, until they say “roxanne”
– change to quadruped hold.
Continue switching for the whole song.
MENTAL TOUGHNESS – UNILATERAL
Intention: Unilateral work for improved core/back activation, help to correct imbalances and improve posture and stability. Its a mental toughness day – focus on nasal breathing to stay consistent through the B series.
Prep: Bike / 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, Deadbugs 5ea
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 Â
Repeat
3 sets
A1) BB/DB static lunge x 6-8ea @3110
A2) Glute focused step down x 8-10eaÂ
** step down box shouldn’t be too high (16inch max). Use rig or wall for balance.
B) 2 x AMRAP 8
** Increase the second exercise by 2 reps each round, the first exercise is always 10 reps.
** get the athletes to set up a push up incline/box/bands that they can stick with for the whole 8 mins.
1. AMRAP 8
– Wall balls x 10
– Push up x 2 (increase by 2 each round)
Rest 2 mins
2. AMRAP 8
– KB squat cleans x 10 –Â
– DB overhead sit ups x 2 (increase by 2 each round)
PRACTICE – UB PULL / VERTICAL PUSH
Intention: Building muscle in the shoulders and upper back, and some feisty work in the B series, remember to use good technique and nasal breathing to get you through to the end.
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.
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 Curtsy Lunge x 6eaÂ
REST 90 sec
**use the incline benches or the landmine for those that have limited shoulder mobility overhead.
B) Courtesy of CFSBK – 4 Rounds for Max Reps (16min)
– 1min 30sec for max cals Row or Ski
– 30sec Rest
– 1min 30sec AMRAP Sandbag/Farmer Carry x 12m Â
– 30sec Rest
**Row hard and carry heavy! Use something that you want to put down. 12m is one length of the sled track, if weather allows set the carry up outside with cones, if inside, move the cardio equipment out of the way for plenty of room in the carry for 4 athletes, the aim is to get as many reps on the farmers carry as you can in the 90 sec while staying safe and stacked.
C) Shoulder recovery – trap smash, lat, pec, upper back stretches
PARTNER WORKOUT
Intention: Hyrox/DEKA team workout
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.
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 restÂ
Repeat
Teams of 3
Stay on each station for 3 rounds. (31min)
** Set up 3 stations with equipment close to each other and write exercises on white boards.
Station 1 (45sec on /15sec off)
1. Wall balls
2. Battle ropes
3. Rower
2 min rest
Station 2 (45sec on / 15sec off)
1. RAM/sandbag reverse lunges
2. Deadball shoulder overs
3. Ski
2 min rest
Station 3 (45sec on / 15sec off)
1. Burpee BJ
2. Farmer carry
3. Bike
STRENGTH PROGRAM 15th Jun – 2nd Aug (WEEK 5 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 13th 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 14th 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.