Evolution of Fitness & Performance
It's time to become the strongest, leanest, fittest version of yourself. StrongHER, LeanHER, FitHER is designed to create strong, confident, powerful women. In order to become physically strong, you must become mentally tough. Qualities ALL women are capable of achieving while developing the strongest, leanest and fittest version of themselves.
The StrongHER, LeanHER, FitHER online training program consists of 4 separate twelve week programs. Each phase is progressive and it is highly recommended you begin with phase one and work your way through each phase taking a 1 week de-load week in between phases. You will have access to each 12 week phase for 1 full calendar year.
" Behind every successful woman is a tribe of other successful women who have her back"
Join our tribe of amazing clients and coaches today!
4 sessions per week
Must use App app to view and log training
Program Training
A1
Incline Press - 35° - Barbell - Medium Grip
1 x 4 @ 78 %
A2
Pulldown - Medium Grip - Semi-Pronated
1 x 4 @ 78 %
B1
Overhead Press - Standing - Dumbbell - Neutral Grip
1 x 8 @ 65 %
B2
Row - Bent Over - Barbell - Medium Grip - Supinated
1 x 8 @ 65 %
C1
Curl - Standing - Dumbbell - Supinated
1 x 10 @ 60 lb
C2
Pressdown - High Pulley - Rope - Neutral Grip
1 x 10 @ 60 %
A1
Squat - Back - Medium Stance - Barbell - Heels Elevated
1 x 4 @ 78 %
A2
Goodmorning - Standing - Medium Stance - Barbell
1 x 4 @ 78 %
B1
Squat - Hack - Barbell
1 x 8 @ 65 %
B2
Leg Curl - Lying - Supine - Swiss Ball - (2-1)
1 x 8
C1
Calf Raise - Standing - Dumbbell - Single Leg
1 x 10 @ 60 %
C2
Reverse Crunch - Decline Bench
1 x 10 @ 60 %
A1
Press - Flat - Barbell - Medium Grip
1 x 3 @ 83 %
A2
Row - Bent Over - Hand Supported - Dumbbell - Single Arm - Elbow out
1 x 3 @ 83 %
B1
Press - Decline 15° - Dumbbell - Neutral Grip
1 x 5 @ 74 %
B2
Row - Standing - Mid Pulley - Single Arm - Pronated
1 x 5 @ 74 %
C1
Curl - Standing - Dumbbell - Zottman
1 x 7 @ 67 %
C2
French Press - Standing - Forward lean - High Pulley - Neutral
1 x 7 @ 67 %
A1
Deadlift - Conventional - Barbell - Medium Grip - Pronated
1 x 3 @ 83 %
A2
Knee Extension - Seated - Feet Neutral
1 x 3 @ 83 %
B1
Hip Thrust - Medium Stance - Barbell
1 x 5 @ 74 %
B2
Step-Up - Front - Dumbbell
1 x 5 @ 74 %
C1
Straight Leg Fire Hydrants
1 x 7 @ 67 %
C2
Cable Crunch - Kneeling - High Pulley
1 x 7 @ 67 %
A1
Powell Raise - Flat - Dumbbell - Single Arm
3 x 15
A2
Forward Ball Roll - Kneeling - Alphabet
3 x 26
B
Recovery Zone Intervals
1 x 0:12 @ 1:00
