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 11th June
Strength B – Hinge
Intention:This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique.
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.
50% 1RM
A1) Conventional Deadlift 3-4 x 4
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 9th & Friday 12th June
Strength A – Squat & Bench
Intention: This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique.
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.
50% 1RM
A1) BB Back Squat 2-4 x 4
A2) Banded Face Pulls 3 x 10-12
B1) BB Bench Press 3-4 x 4
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
PUBLIC HOLIDAY – KINGS BIRTHDAY
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: Fun team workout
Prep: shoulder mobility for range and activation for pushing, SL hip mobility and activation for single leg work, ankles and calves for jumping. Cardio warm up to ready the body for fast work.
Teams of 4.
45sec work/15sec transition
Stay on each station for 3 rounds (12 mins).
**If there are odd numbers, you can have 5 in a team and have one pair shadow.
**Write mini white boards up for each station
Station 1
1. DB goblet squat (RX 10kg)
2. Box Step overs (RX 20 inch+)
3 DB plank pull throughs
4. Rower
2 min rest
Station 2
1. DB alt reverse lunge (1 x DB on back of neck)
2. Medball rainbow slams
3. DB Farmer carry (12.5kg+)
4. Ski
2 min rest
Station 3
1. Burpee broad jump (step back)
2. Deadball cleans (12kg+)
3. DB Russian twists (or ankle taps)
4. Bike
OLYMPIC LIFTING – BB CLEAN
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: understanding that the BB clean is a Deadlift first, then a jump and land while receiving the BB onto the shoulders with a big chest.
Prep: ankle ciircles, Lat release, scap release, pec rlelease, trap release, band pullaparts, glute activation, shoulder big 3, slow squats, BB high pulls,
3 sets for quality practice
A1) BB Deadlift x 3 (RPE 6-7)
A2) Squat jump for height x 3
A3) BB Clean x 3 (Rpe 6-7)
3-5 sets (light to moderate)
B1) BB Clean and Jerk 1-3 reps
B2) Face pulls 10-15
C) Durante core
10 hollow rocks (hold)
10 V ups (bicycles)
10 tuck ups
10 sec hollow hold
1 min rest
COMPETITION – SQUAT
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: Deload week in preparation for Lifting party
Prep: mobility for squat depth, knees, ankles, hips and back. Activation for chest, hips, legs, feet and back.
3 Sets
A1) BB Back squat x 5 at 60-70% (RPE 6-7 / 10)
A2) DB Hamstring curls x 8-10
B) Competition – For 4 rounds, complete as many reps as possible in 3 minutes of:
– 12 AbMat sit-ups
– 9 box jump-overs (jump onto box and step down)
– 6 Goblet squat
– Max Burpees in remaining time
Rest 2 minutes between rounds.
**beginners can jump over a weight plate – prioritize the jump before the step up
C) side plank Tabata – 4 mins – 20s on / 10s off x 8
alternate between Left and Right side planks
PRACTICE – HINGE
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: Deload week in preparation for Lifting party
Prep: Good mornings, cat cows, deadbugs, hammy walkouts, banded lat pulls, banded glute activation. Use three point stick warm up to teach a neutral spine.
3 Sets
A1) BB deadlift 3 x 5 at 60-70% (RPE 6-7 / 10)
A2) DB bench press x 8-10 (rotating grip – neutral to pronated)
A3) Deadbug x 12
B) 3 x AMRAP 6
60sec rest between AMRAPs (20 min)
AMRAP 6
– DB rev lunge x 12
– DB bentover row x 12
REST 60
AMRAP 6
– Med ball lateral wall throws x 10eaÂ
– Med ball bear hug squat x 10
REST 60
AMRAP 6
– Shoulder taps x 8-10ea
– Kneeling step ups x 8-10ea
PRACTICE – UB HORIZONTAL PUSH
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: Deload week before lifting party
Prep: shoulder mobility, hip mobility, chest and shoulder and hip activation, mobility for squats.
A1) BB Bench press 3 x 5 at 60-70% (RPE 6-7 / 10)
A2) Trigger point therapy for glutes, shoulders, legs. 5 mins only
B) For quality reps
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
– bench hip thrust (bridges)
Any cardio machine for calories OR 200m between sets
**have 2 people start at each exercise and work their way down the list, so there is more options for cardio machines.
C) Core finisher – 3 sets – 40s on / 20s off = 6 min
– Alt V ups
– Tall arm plank
COMPETITION – UNILATERAL
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: unilateral work to eliminate inconsistencies from right to left sides of the body, and help us with our balance.
Prep: mobility for single legs, shoulders and including ankles. SL glute activation. Prep for jumping. Foot collective balancing, pink block foot arch activation.
4 sets
A1) KB SA FR walking lunge x 8-10ea (swap arm halfway)
A2) KB glute focussed SL step down – rig assisted x 10-12ea –Â
**A1 – regress to static lunge for beginners
**A2 – keep step down height under 16inch, focus on lengthening and contracting glute.
B) Competition! – 5 Rounds for time: (15 min time cap)
– 5 x DB devil press
– 10 x DB goblet squat
– 15 x Plate GTOH
– 20 x Shoulder taps
– 200m run (10 cals bike)
**Athletes should set up their station in one place (have their DB and plate ready) so that they can transition as fast as possible – it’s competition remember!
PARTNER WORKOUT
Intention: Full body partner workout with running or bike
Prep: Caterpillars, squats, shoulder big 3, glute activation, worlds greatest, rotation and single leg. Run prep, A skips, butt kicks, hip openers, ankle cirlces, calf raises and hops. Run 200m and time it.
Partner workout – while one partner runs, the other does the exercise, then switch and repeat for 6 mins, 90 sec rest between stations
1. Tank rope pull (KB gorilla rows)
Run 150m / 200m / Bike 7 cal
Rest 90
2. Wall balls (DB thruster)
Run 150m / 200m / Bike 7 cal
rest 90
3. Farmer carry
Run 150 / 200m / Bike 7 cal
Rest 90
4. Ski
Run 150 / 200m / Bike 7 cal
Rest 90
5. Box jump (step ups)
Run 150m / 200m / Bike 7 cal
STRENGTH PROGRAM 13th Apr – 14th Jun (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 8th JUNE – PUBLIC HOLIDAY WORKOUT
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 9th 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.