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 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

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) 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