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
Welcome to our next 8-week training block!
This phase is all about building lean muscle while getting stronger.
You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.
Progress comes from consistency, quality technique, and challenging yourself each week. Trust the process, fuel your body well, and don’t be afraid to pick up the heavier weights, you might surprise yourself with what you’re capable of!
Weekly Breakdown
Weeks 1–4 (3rd August – 30th August):
- Hinge Days: Tuesdays & Fridays
- Squat & Bench Days: Thursdays
Weeks 5–8 (31st August – 27th September):
- Hinge Day: Thursdays
- Squat & Bench Days: Tuesdays & Fridays
Thursday 3rd September
Strength B – Hinge
Intention: You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.
Prep: see whiteboard
75% 1RM
A1) Conventional Deadlift 5 x 5
B1) FFESS OR FFE Bulgarian Split Squats (Glute Biased, knee inline with ankle) 3 x 8-10 ea
B2) Incline DB Bench Press 3 x 10-12
C1) BB OR DB Row 3 x 10-12
C2) DB Tricep Extensions Crush Grip 3 x 8-10
D1) Side Plank OR Copenhagen Plank 2 x 30 sec ea
D2) Pallof Press with weight plate on rubber band 2 x 10-12 ea
Tuesday 1st and Friday 4th September
Strength A – Squat & Bench
Intention: You’ll focus on lifting heavier in your main compound movements while using accessory exercises to increase muscle growth, improve endurance, and build resilience.
Prep: see whiteboard
75% 1RM
A1) BB Back Squat to Target 5 x 5
A2) Straight Arm Lat Pulldown 3 x 10-12
B1) BB Bench Press 5 x 5
B2) SA DB Row with Tricep Kick Back 3 x 10-12 ea
C1) BB or DB Hip Thrusts 1 1/4 Reps 3 x 8-10
C2) Standing BB or DB Military Press OR Viking Press 3 x 8-10
D1) Butterfly Sit Ups 2 x 10
D2) DB Plank Pull Throughs 2 x 10 ea
MENTAL TOUGHNESS – UB HORIZONTAL PUSH
Intention: Upper body strength for posture, joint health, athletic performance, and everyday function.
Prep: See white board
3 Sets
A1) BB / DB 1 & 1/4 Bench press x 6 – 8
A2) Floor seated band lat pulldown x 10 @3011
Rest 60-90
B) Mental toughness – 20 min AMRAP – “Cindy”
5 Pull ups
10 Push ups
15 Squats
**coaches give plenty of options for regressions. eg. jumping pullups, inverted rows, ring rows, raised push ups, banded push ups, box squats. etc.
Squats should hit the same depth every time, use something to squat to like a medball or bench / box, chest should tough the bar on push ups every time. This is a high volume workout
C) MAX active hang from Rig – Mental toughness
OLYMPIC LIFTING – BB SNATCH
Intention: to re-engage the body with the movement patterns required that assist in performing quality snatches + Oly prehab
Prep: SMR neck and upper back, activate core, posterior chain, hip and shoulder mobility and stability
4 rounds, increasing weight
A1) pause snatch grip DL x 6 (3 sec pause, pull above knee, then pull HIP INTO THE BAR)
A2) snatch grip pulls x 6 (elbows locked out, shrug with delts and traps)
B) Every 90 secs for 6 rounds (9 mins) complete:
(this should light, to focus on QUALITY)
– above knee snatches x 5
– standing SOTS press x 5
2-3 rounds
C1) SA cuban press x 8-10Â
C2)Â Bent elbow, DB wrist rotations (supination/pronation) x 8-10 ea
PRACTICE – UNILATERAL
Intention: Unilateral work to improve L&R discrepancies and greater balance and stability.
Prep: See white board
3 sets
A1) Cossack squat x 6-8eaÂ
Rest 60s
A2) Copenhagen holds x 30s eaÂ
Rest 60s
B) 3 rounds for quality reps
– KB Suitcase Marches x 10ea
– Seated DB Seesaw press x 10ea
– KB Halo into reverse lunge x 5ea
– Plank shoulder taps x 5ea
PRACTICE – UB PULL / VERTICAL PUSH
Intention: upper body strength and rotation
Prep: see white board
3 x trisets (15min)
A1) DB/BB strict press x 8 @21×1
A2) DB/BB thruster x 8
A3) Plate Russian twist x 8 ea
Rest 90s only
**Check athletes shoulder mobility in warm up for OH position and regress to the Viking / landmine press if needed.
B) 1 min stations / 20s rest – 2 rounds (approx 11 min)
– 1/2 kneeling rotational Medball throw (swap sides each round)Â
– Broad jumps
– Ring Rows
– Goblet alt curtsy lunges
C) Bi’s and Tri’s – 2-3 sets
– DB Hammer curls x 12 – 15
– DB Tricep extension x 12 – 15
PRACTICE – SQUAT
Intention: Lower body strength. Strengthening the quads and hamstrings to help protect our knee joints
Prep: see whiteboard
A1) KB goblet Cyclist Squat x 8-10Â
A2) DB Hamstring curl x 8-10Â
B) 3 rounds for quality reps – 60s rest only between exercises
– SL sit to stand with counterbalance x 8eaÂ
– KB chaos carry x 10m eaÂ
– Slow Mountain climber x 10ea
C) Lower leg finisher – 3 sets
– calf raises x 20 or single leg x 15ea
– Tibialis raises x 20
30s rest
COMPETITION – HINGE
Intention: Training Glutes and Adductors for well rounded lower body strength. Competition mindset for the B series
Prep: see whiteboard
3 sets (20 min)
A1) BB / KB Sumo Deadlift x 6 – 8 @31×0 rest 30
A2) DB Rear foot elevated split squat x 8 ea rest 30
A3) Hamstring ISO bridge x 30s rest 30
B) Competition – AMRAP 7
** this is fast, choose weights that you can hold onto for the duration, if you need to put them down, give yourself 10 sec then go again.
– dual DB Deadlift x 7
– Devils press x 4
– DB Front squats x 7
C) Slow Jefferson curls and Trap smash on bars
PARTNER WORKOUT
Intention: Fun partner workout
Prep: cardio 1 min, release quads and shoulders, activate chest, glutes, lats.
Working in pairs together for 60 sec, then 30s rest. Stay in 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. Sled push / pull
5. Ski-erg
6. Wall balls
7. Battle rope slams
8. Sandbag walking lunges
STRENGTH PROGRAM 3rd Aug – 27th Sep Aug (WEEK 8 of 8)
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 21st SEPTEMBER – 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 22nd SEPTEMBER – 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.