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
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Tuesday 16th & Friday 19th June
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) RDL 4 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
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Thursday 18th June
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 4 x 8
A2) Banded Paused Face Pulls (pause 2-3 secs)Â 3 x 10-12
B1) BB Paused Bench Press 4 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: to increase squat depth learning the skill of the Cossack squat and to strengthen the shoulders in the OH press.
Prep: trigger ball glute med, quads and lats, adductor rockbacks, supine hip tilts with breath, deadbugs, shoulder big 3, SL glute activation.
3 Sets
A1) Cossack Squats x 6-8eaÂ
A2) DB Push Press 8-10
B) 30s on / 30s off at each station – repeat for 4 rounds (16min)
** choose a moderate weight for the thruster to focus on the technique of locking out solid
– DB thrusterÂ
– Bike
C) Finisher – Band pull aparts 3 x 15
OLYMPIC LIFING – BB SNATCH
Intention: Re learning the technique of the BB Snatch
Prep: Roll thoracic,shoulder hanging stretches Rower, Glute activation x 20ea, 45 Hyper x 15 , hollow to arch x 3, Squat noodle, Stick OH press in squat, clean grip stick OH squat.
3 sets
A1) Box Jumps x 3
A2) Depth Jumps x 3
3 sets – Light load
B1) Paused Snatch Deadlifts – pause below knee x 3-5 Rest 2 min
B2) BB overhead Squat x 3-5 Rest 2 min (or stick/band)
3 Sets – light load
C1) BB Snatch drops x 3
C2) BB Hang Snatch x 3
D) 20s on / 10s off x 8 = 4 min
4kg KB Swings
8kg KB swings
12kg KB swings
16kg KB swings
PRACTICE – HINGE
Intention: Strengthening the hinge pattern in a sumo position and strengthen single arm back and rotation with the ring row.
Prep: Hip, thoracic and shoulder mobility. Glute, quad, adductor and upper back activation Plyometrics – pogo’s, linear and lateral jumps.
3 sets
A1) BB/KB sumo deadlift x 8-10
A2) SA ring row w/rotation x 8-10ea
B) Working in pairs (I Go You Go).
4 mins per station, 30s to transition to the next station
1. Box jumps x 5
2. Bike x (6 cals – swap)
3. Broad jumps x 8
4. Ski erg (150m – swap)
COMPETITION – UB HORIZONTAL PUSH
Intention: changing the bench press to DBs to train shoulder stability, competition style B series because some days you have to fight to win!
Prep: pec release, trap release, scap release, shoulder big 3, easy pushups, SL glute activation, adductor rockbacks, SL stance holds (balance), plank rotations, inch worms.
3 sets increasing load
A1) DB Bench press x 8-10
A2) DB Step ups x 8 ea
B) courtesy of CFSBK – Competition – AMRAP 10, add 2 reps to each movement each round, go as far as you can in 10 min
**Choose a weight you can perform at least 8-10 unbroken lunges and devils when fresh. Use the same DB for the entire workout.
AMRAP 10Â
2 x Single Arm Devil’s Press – LÂ
2 x Single Arm DB FR Reverse Lunge – L
2 x Single Arm Devil’s Press – R
2 x Single Arm DB FR Reverse Lunge – R
4 x Single Arm Devil’s Press – L
4 x Single Arm DB FR Reverse Lunge – L
4 x Single Arm Devil’s Press – R
4 x Single Arm DB FR Reverse Lunge – R
6 x Single Arm Devil’s Press – L
6 x Single Arm DB FR Reverse Lunge – L
6 x Single Arm Devil’s Press – R
6 x Single Arm DB FR Reverse Lunge – R
…etc.
MENTAL TOUGHNESS – UNILATERAL
Intention: To increase range in ankles, knees and hips. Improve single leg balance and imbalances.
Prep: mobility for single leg work, full shoulder rotation range, ankle range. SL glute and quad activation. Prep for jumping. Foot collective balancing, pink block foot arch activation.
A1) KB / DB SA FR FFESS x 8-10ea **front rack hold opposite to leg elevated
A2) KB halo x 8 each way
B) 2 x AMRAP 8 – Mental Toughness. (18 min)
Complete 4 exercises for 8 mins. The 2nd AMRAP has the same exercises but the reps and distance increase.
AMRAP 8
– Box jumps x 5
– Deadball shoulder overs x 10
– Medball rainbow slams x 20
– Run 100m (bike 5 cals)
Rest 2 mins
AMRAP 8
– Box jumps x 10
– Deadball shoulder overs x 16
– Medball rainbow slams x 26
– Run 150m (bike 6 cals)
PRACTICE – UB PULL / VERTICAL PUSH
Intention: creating strong upper back strength and grip strength in the A series,
Prep: wrist and forearm stretches, glute, upper back, shoulder activation.
3 sets
A1) Inverted BB row x 6-8
rest 1 min
A2) pincer grip plate carry x 40m
rest 1 min
B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
– push up
– pop squatsÂ
– V ups (SL ea)
C) Leg Finisher – Partner AMRAP 3
– wall sit
– squat jump
P1 wall sits while P2 does 3 jump squats (squats) then swap, each round add 1 more jump squat, continue for 3 min
PARTNER WORKOUT – DEKA STYLE
Intention: team workout fun!!
Prep: partner warm up games, agility ladders
3 rounds at each station – 1 min rest between stations. 40 min
Station 1.
1 min RAM or sandbag walking lunges
1 min farmers carry (RX 12.5+)
1 min rest
Station 2.
1 min burpee BJ
1 min rower erg
1 min rest
Station 3.
1 min DB thrusters
1 min sled push (RX 65kg)
1 min rest
Station 4.
1 min plate sit ups
1 min ski erg
1 min rest
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.