PeriStrong Method
Healthworx Fitness and Nutrition
Strength & Conditioning, Women's Training, MobilityThis program is designed for women in their late 30s through mid-50s who are navigating the unpredictable shifts of perimenopause—fatigue, hot flashes, weight changes, mood swings, and feeling like their old workouts suddenly “don’t work anymore.” It’s for the woman who is done guessing, tired of doing more cardio for fewer results, and ready to finally train with her hormones instead of fighting them.
Why this program is different: Because you don’t need another random gym plan—you need a system built for your physiology right now. This program combines strength training, mobility, pelvic floor support, and progressive overload tailored to hormonal fluctuations. You get clear instructions, weekly structure, real coaching support, and science-backed programming that works specifically for women in midlife. No extreme dieting, no burnout workouts, no confusion. Just strength, clarity, and confidence—delivered in a way that finally fits your life and your body.
Prep
A
Warm up # 1
Foam roll lats 1 minute each side Foam Roll Thoracic 1 minute into: child's pose with box breathing, 5 count inhale, 5 count hold, 5 count exhale Cardio 3-5 minutes
Prep
B
Prep 2
You will complete 6 reps for each of the exercises below. 1A) Hip rockers 1B) Glute bridge 1C) plank 1D) open books 1E) air squat 1F) standing good mornings 1G) banded face pull
Conditioning
C
Impact drills 1
EMOM for 6 minutes Minute 1: Lateral Jumps x 10 Minute 2: Squat Jumps x10
D1
Trap Bar Deadlift
4 x 6
D2
Suitcase Squat
3 x 6
D3
Single Leg Glute Bridge
3 x 6
E1
Bulgarian Split Squat
3 x 8
E2
Heels Elevated Hip Thrust
3 x 8
F1
Elevated Body Weight Calf Raise
2 x 12
F2
Suitcase Carry
2 x 20
G
Lying Figure Four Stretch
1 x 4:00
A1
Dead Bug
3 x 16
A2
Side Plank
1 x 1:00
A3
Glute Bridge
3 x 10
B
Cardio
Prep
A
Warm up #4
Perform the following: Foam Rolling: 1 minute each side lats, 1 minute T-spine Connection Breath: box breathing 1 minute Pelvic Floor: heel slides 8/8 each side General Cardiovascular Warm-Up 3-5 minutes
Prep
B
Prep 1
Dynamic Warm-Up: 1 set of each exercise 1A) Hip rockers 6/6 each side 1B) Banded Glute bridge 8 5 sec hold at the top 1C) Paloff press 6/6 each side 1D) Scapular push-ups x 6 1E) Air squats x 10 1F) SL deadlifts 6/6 each leg 1G) Banded pull aparts x 10 Rest 1 minute before performing the power drill block.
Speed/Agility
C
Power Drill 1
Perform the following exercises for 1 set each Frog jumps x 10 KB swings x 15 Alt. walking lunges x 20 (total) Rest 1 minute.
D
DB Pullover
4 x 6
E1
Bench Press
4 x 6
E2
Bent Over DB Row
3 x 12
F
Bent Over DB Row
3 x 6
G1
DB Lateral Raise
3 x 8
G2
DB Bicep Curls
3 x 8
H1
Russian Twist
2 x 8
H2
Side Plank
1 x 1:00
I
Box shoulder stretch
1 x 3:00
SIT Mobility Prep
A
Foam Rolling: Quads 1 minute each side, Glutes 1 minute each side, Hamstrings 1 minute each side Pelvic Floor Connection: Glute bridges with 5 second pause at the top of the movement. Dynamic stretching: repeat this 2x for the recommended reps. Adductor rock backs 6/6 side Banded pull throughs x 8 Reverse plank with Marchs x 6/6 each leg Open Book 6/6 each side Lateral walks with deep squat x 8/8 side KB deadlifts (light) x 10 Banded face pulls x 10 Rest 1 minute between the two sets.
B
SIT
6 x 20
Active Recovery
C
Hold each stretch for 1 minute 90/90 Hamstring stretch Figure 4
Warm up Full Body Focus
A
Foam Rolling: Quads 1 minute, IT Band, 1 minute each side. Connection Breath: inhale 4 sec/ exhale 6 seconds Pelvic Floor work: bird dog holds 30 sec each side General Cardiovascular Warm-Up 3-5 minutes
Dynamic full body
B
Dynamic Warm-Up: Perform 1 set for the recommended reps. 1A) Hip planes 6/6 each side 1B) Donkey kicks 6/6 each side 1C) plank 30 sec hold 1D) Wall angels x 8 1E) Air squats x 8 1F) Good mornings x 8 1G) Banded rows x 10 Rest 1 minute before performing power drills.
Speed/Agility
C
Power Drill 2
Please perform 1 set for the recommended reps. Lateral side steps 10/10 steps KB Swings x 10 Frankenstein walks 10/10 steps Rest 1 minute.
D1
Hip Thrust
4 x 6
D2
Floor Press
4 x 6
E1
Suitcase Squat
3 x 8
E2
Inverted Row
3 x 8
F1
Bear Crawl
2 x 20
F2
1/2 Turkish Get Up
2 x 6
G
Scorpion
1 x 3:00
Recovery
A
Mobility Recovery Session 1
2 min per side tall lunge stretch 1 min alternating side sumo squat with spine rotation 1 min downward dog 1 min 90/90 shin box with extension 2 min frog stretch 1 min per side thread the needle 3 min box shoulder stretch
A
Rest
Maggie Rambeaut
CPT, GGS Women's Coaching Specialist, PN Level 1
Your body isn’t breaking down—it’s asking for a smarter plan. This is it. Join me and let’s make midlife your strongest season yet.
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