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
Tuesday 30th June & Friday 3rd 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 7-8
A1) RDL 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
Thursday 2nd 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 7-8
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
COMPETITION – SQUAT
Intention: to increase squat depth, learn the skill of the cyclist squat and strengthen the legs.
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.
3 Sets
A1) Goblet Cyclist Squat x 8-10Â
A2) DB Hamstring Curl x 10-12Â
A3) Deadbugs x 10ea
B) Competition day – 3 rounds – 15 min – For Max cals
Nasal breathing – this is not slow, this is as fast as you can while maintaining nasal breathing
**Record your numbers on a mini white board after each set, the aim is to get the same or more cals on the machine as previous round. You have to fight to win! Set the clock- 12 rounds, H1 1:00, H2 00:15 (this will allow transition time on the bike)
Bike 1 min
Rest 1 min
Ski 1 min
Rest 1 min
C) Recovery stretches for quads/ hip flexor, Lats and shoulders, lower back
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
PRACTICE – HINGE
Intention: Developing technique for a fast and powerful hip extension.
Prep: Mobility for sumo hinge and row. Activation for Core, Lats, Glutes and Quads – deadbugs, kneeling banded lat pulls, monster walks, hammy walkouts, Sumo deadlifts with stick practicing tempo. Leave time to breakdown and practice the hang cleans before the B series.
3 sets
A1) BB/KB sumo deadlift x 8-10 @31X1Â
A2) Seated seesaw press x 6-8ea
A3) Wall deadbugs x 8-10eaÂ
B) AMRAP 8 x 2
Find a steady pace you can maintain. Increase reps by two each round. 150m run remains the same.
– 4 x DB hang cleansÂ
– 4 x DB reverse lunge (L&R = 1)
– 4 x Hand release tricep push ups (on floor, stronger athletes on toes, or can do knees)
– 4 x Box jumps
150m run (bike 6 cals)
Rest 60sec & repeat
MENTAL TOUGHNESS – UB HORIZONTAL PUSH
Intention: Training shoulder stability with the DB Bench Press and hip strength in the Hip Thrust.
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.
**Coaches leave 10-15 mins before the B series to go over the movements, start setting up the gym when the athletes are on the 3rd set of the A series.
3 Sets increasing load from last week
A1) DB Bench press x 6 – 8
A2) BB or DB Hip Thrust x 6 – 8
A3) Side planks x 30s ea
B) Mental Toughness – Stronger every round! – 3 rounds – 1 min stations – 1 min rest after each round (18 min)
**Coaches this will need to be set up in Stations for athletes to move to, it should flow from one exercise straight into the next exercise, as soon as the clock beeps as finished they move straight into the next station with no rest. Nasal breathing can help facilitate this. This is a high volume workout, keep the weights moderate. Have 2 athletes per station and encourage them to focus on good technique to get them through it.
– 1 min Wall balls
– 1 min BB/DB Deadlift
– 1 min Box jumps
– 1 min DB push press
– 1 min Rower erg
– 1 min Rest
C) Recovery – lying on back feet up the wall for as long as needed, then stretch quads, glutes, back and shoulders
COMPETITION – UNILATERAL
Intention: Functional single leg/arm work to improve core/back activation, helps correct strength imbalances and improves posture and stability.
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
** Run prep should be done after the A series – 10m of each – A skips, butt kicks, grapevine, high knees, hamstring scoops, .
3 sets
A1) DB Reverse Lunge with rotation x 10ea
A2) KB Gorilla Row x 10ea
B) Pairs competition – 6 mins per station (60s rest between stations)
P1 does as many reps they can whilst P2 is running or doing carry (record numbers on mini white boards – most reps win!!).
Station 1
P1 Seated box jumps
P2 150m run (timer)
Station 2
P1 Ski jumps
P2 100m farmers carry (timer)
Station 3
P1 Deadball slams with jump
P2 150m run (timer)
PRACTICE – UB PULL / VERTICAL PUSH
Intention: Upper back and shoulder strength
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.
** Run prep should be done after the A series – 10m of each – A skips, butt kicks, grapevine, high knees, hamstring scoops.
3 Sets for Strength
A1) SA DB Row x 8ea @3012
A2) SA DB OH press x 8ea @3010
B) 4 Rounds for Time
– 200m Run (8 cal bike)
– 20 Abmat Sit-Ups
– Floater Exercise (see below)
R1. 16 Burpees
R2. 30 Air Squats
R3. 100m KB Farmers Carry
R4. 45 sec Hang
PARTNER WORKOUT
Intention: Working in pairs, share the reps/distance at each of the 8 stations – this can be divided equally or any other way the pairs wish.
Prep:Â 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 mins per station, 1 min rest between.
40 min total time
1. Ski – 1200m
2. Burpee BJ (step backs) x 60
3. Row – 1200m
4. Farmers carry x 300m (to the end of black fence and back x 3) – RX 16kg +
5. Sandbag/DB/RAM lunges x 100 – RX 10kg +
6. Box step overs x 80 – 24inch
7. Bike x 40 cals
8. Wall balls x 100 – RX 4lb
** Retest from May 26.
STRENGTH PROGRAM 15th Jun – 2nd Aug (WEEK 7 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 27th 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 28th 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.