Female Strength & Performance
Legacy health and performance
Endurance, Strength & Conditioning, Track & Field, Football , Women's Training, Power Sports , SoccerThis 12-week program is designed to help females improve their running speed, aerobic capacity, and build strength and power in the gym. Whether you're looking to boost your performance in running or enhance your overall athletic abilities for team sports, this program is tailored to fit your needs. With three running sessions per week—designed to align with your sport's training schedule if you're part of a team—and three gym sessions focused on building strength and power, you'll see noticeable progress in both areas. The program caters to all fitness levels, offering two variations of each running session (A and B) to let you progress at your own pace. Get ready to unlock your full potential and reach new heights in both strength and speed!
Prep
A
Warm Up
Complete this short warm up/prep for your strength session: 2 rounds of 10 A) Thoracic rotations B) Bird dog C1) Banded crab walks C2) Banded body weight squats
B1
Back Squat
3 x 8
B2
Bench Press
3 x 8
C
Barbell RDL
3 x 8
D1
Safety Bar Split Squat
3 x 8
D2
Banded dead bug
3 x 10
E1
Hamstring curl (prone)
3 x 8
E2
Seated calf raise
3 x 10
A
30m accelerations
2 x 2 @ 30
B
40m acceleration
1 x 2 @ 40
C
Kangaroo jumps
2 x 10
D
Skip for height
2 x 20
A1
Chin Up with Band
3 x 5
A2
Plank
3 x 30
B
Hip Thrust
3 x 8
C
Kettlebell swings
3 x 12
D1
dynamic lateral lunge
3 x 8
D2
Single-arm dumbbell row
3 x 10
E1
Seated DB Shoulder Press
3 x 8
E2
Cable adductions
3 x 8
A
Interval running
B
Interval running
A1
Overhead med ball toss
2 x 6
A2
lateral broad jump
2 x 6
B1
Trapbar deadlift
3 x 8
B2
Seated jump with weight
3 x 3
C1
Half-kneeling landmine press
3 x 8
C2
Banded Push Up
3 x 10
D1
explosive palloff twist
3 x 10
D2
Alternating H2K crunch
3 x 10
Prep
A
Warm Up
Complete an efficient warm up for your long run; get your muscles warm. - Leg swings (forward and sideways) x 10 - Arm swings (cross body, circles) x 10 - short jog to get the legs moving - calf scoops x 10 - Arabesque x 10 - lunge x 10 - butt kicks - side skips - anything else you feel you need to complete your run feeling warm
B
Run
C
Run
Connie Murray
As a coach with a competitive track background and a 4th-year osteopathy student, I’m dedicated to helping athletes reach their full capabilities. I take pride in guiding individuals toward their goals, combining my expertise in sprinting and body mechanics to unlock their performance in the gym and on the track.
Join today and take the first step toward unlocking your full potential. Whether you're looking to improve your strength, speed, or overall athletic performance, this program will guide you every step of the way. Let’s achieve your goals together!
Get Female Strength & Performance
Jayda Roberts
Health & Fitness Enthusiast
Verified Athlete"Halfway through my 12-week program with Connie, it's the most elite training I've tried! I've seen a huge improvement in both my running and strength. The support and encouragement have been incredible. Highly recommend Connie if you're serious about your health—I'll definitely be signing up again!"
