STRONG[HER]
Strength & Conditioning, Women's Training, Personal Training, Functional FitnessStrongHER S&C is built for normal women who want to lift a barbell and get a little sweaty. We value functional movements, variety of ranges, and smart programming that will keep us strong, healthy, and to avoid physical & mental burnout.
Features7 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Haskins General Warm up
Perform 2-3 Rounds 10 Jumping Jacks 10 Air Squats 5 Lunge Sequence 10 Plank Toe Reach Press Up + Down Dog Mountain Climber Stretch *Lunge Sequence = R Lunge + L Lunge + Squat + Squat Jump *Spend as much or as little time in the press up + down dog & mountain climber stretch as you need to open up your joints.
B
Kettlebell Swings
5 x 3
C
Front Squat
5 x 5
D
Hip Thrust
3 x 10
E1
Goblet Squat
3 x 10
E2
Monster Walk
3 x 10
F
Jack Knife
3 x 10
Prep
A
Warm-Up: Upper Body Mobility
3-5 minute walk 3-5 minute jog Arm Circles Forward Fold Inch Worm Press Up Down Dog Scap Opener Reach Through Stretch
B
Rotational Medball Throw
5 x 3
C
Push Press
5 x 5
D
DB Arnold Press
3 x 10
E1
DB Lateral Raise
3 x 10
E2
DB Bent Over Row
3 x 10
F
Plank Walk
3 x 8
Circuit
A
10 Plate Hops 10 Reverse Lunges 10 Ground To Overhead 10 Burpee To Plate 10 minute
Prep
A
Warm Up: Lower Body Squat Flow
3-5 Minute Walk 3-5 Minute Jog 10 PVC Pass Through 10 Good Morning 10 Back Squat 10 OHS 5 Squat Flow
B
Power Clean (Hang)
5 x 3
C
Front Squat
5 x 5 @ 45 %
D
Lateral Box Step Up
3 x 10
E1
Banded Squat (Quad Focused)
3 x 10
E2
DB Deadlift
3 x 10
F
Trunk Twist
3 x 10
Prep
A
Warm Up: Upper Body KB Warm Up
3-5 minute walk 3-5 minute jog 3 rounds: 10 single arm swings 5 KB Snatch (R) 3 Windmill 10 single arm swings 5 KB Snatch (L) 3 Windmill
B
Overhead Medball Slam
5 x 3
C
Push Press
5 x 5 @ 45 %
D
Single Arm DB Row
3 x 10
E1
DB Roll Back
3 x 10
E2
DB Floor Press
3 x 10
F
Inch Worm
3 x 1:00
Circuit
A
15 Minutes Practice Turkish Get Up ( R ) 3 Windmill ( R ) Turkish Get up ( L ) 3 Windmill ( L )
Strength & Conditioning for Women to Become Stronger, Fitter, and Tougher.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
StrongHER
StrongHER
StrongHER
