Her Power Method: Strong
Her Power Method
Functional Fitness, Functional Training, Strength & ConditioningYour strongest self, unlocked.
HPM Strong Program is a 9 week variation of my subscription program--the perfect balance of strength and conditioning for women who want to train like an athlete, build a body that performs in and out of the gym, and unlock a level of confidence that carries into every part of life.
This is NOT another cookie-cutter program, Her Power Method is a progressive strength & conditioning program designed to:
- Build the muscle and shape a body that you feel CONFIDENT in
- Improve speed, power, and strength to improve your capacity
- Keep training FUN with a great community of like-minded women
- Fit into a busy life with just 4 focused training days per week
It’s not about shrinking. It’s about expanding what you can do — in the gym, at work, and in life.
Conditioning
A
Warm Up - Squat & Push Bias
Warm-Up (8-10 min): 3-5 min bike or jog 2 rounds World’s Greatest Stretch x5/side Glute Bridge March x10/leg Bodyweight Squats x10 (pause at bottom) Squat Jumps x5 Plank shoulder taps x10 each
B
Back Squat
4 x 6
C1
Squat Jump
3 x 8
C2
DB Push Press
3 x 8
D1
Bulgarian Split Squat
3 x 10
D2
Bent Over DB Row
3 x 10
Core Finisher
E
Core Finisher (8 min EMOM): Min 1: 12 Weighted Sit-Ups Min 2: :30 Side Plank Hold / side
Conditioning
A
Warm Up - Hinge & Pull Bias
Warm-Up (8–10 min): 3-5 min ski or row 2 rounds Band Pull-Aparts x15 Scap Push-Ups x12 Bodyweight Reverse Lunges x8/side Med Ball Chest Pass x6
B
Bench Press
4 x 8 @ 7, 7, 8, 8
C1
Incline DB Bench Press
3 x 12
C2
Med Ball Chest Pass
3 x 8
D1
DB Reverse Lunge
3 x 10
D2
Chin-Up
@ 9
Circuit
E
Core Finisher (3 Rounds): 12 Hanging Knee Raises 20 Russian Twists (light DB or bodyweight) 10 Plank DB Pull Through
Conditioning
A
Active Recovery
45 min swim, bike, run, or hike @ Zone 2 pace *Breathe, sweat lightly, and enjoy the movement.
Conditioning
A
Warm Up - Sprint Work
Warm-Up (8 min): 5 min easy jog/bike High Knees x20m Butt Kicks x20m A-Skips x20m 2x50m stride builds @ 70%
B
Sprint
10 x 200
C
Stationary Bike
10 x 0:30
Conditioning
A
Warm Up - Hinge & Pull Bias
Warm-Up (8–10 min): 3-5 min ski or row 2 Rounds: Cat-Cow + T-Spine Rotations x6 each Hamstring Scoops (Frankenstein Walks) x20m Banded Glute Bridge x10 Single-Leg RDL (bodyweight) x8/side Broad Jumps x3
B
Deadlift
4 x 6
C1
Broad Jump
3 x 6
C2
Barbell Hip Thrust
3 x 10 @ 8
D1
Single Leg RDL
3 x 10
D2
Barbell Row
3 x 12
Circuit
E
Conditioning Finisher (12 min AMRAP): 5 Power Cleans (light/mod) 10 Burpees 15 Air Squats Barbell suggestion: 135/95 advanced, 95/65 beginner *Sub DB's for cleans if you'd like *Hit this with intensity, it's your only circuit of the week
Conditioning
A
Active Recovery
45 min swim, bike, run, or hike @ Zone 2 pace *Breathe, sweat lightly, and enjoy the movement.
A
Rest
Cora Miller
With 15+ years of strength and conditioning experience, I’m a lifelong athlete and passionate coach who knows what it takes to build a body that performs in and out of the gym. The Her Power Method is built directly from my own training program and philosophy — tested, refined, and proven. This isn’t theory. It’s the way I train, and I know it works.
If you’re ready to train like an athlete, build strength that shows up in every part of your life, and finally feel confident in your body’s power, this program is for you. Don’t wait for the “perfect time.” Start today — your strongest self is waiting.
Get Her Power Method: Strong
