STRONG[HER]

Strength & Conditioning, Women's Training, Personal Training, Functional Fitness
Coach
Madi Haskins

StrongHER 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. 

Features
7 sessions per week
Must use App app to view and log training
Team Training
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Strong[HER] Women Train
This Strength & Conditioning program will lead you to the stronger, more empowered version of yourself. With sound practices and protocols that produce results, keeps things fresh, and deters burnout, you are sure to find success here.
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Quality Movement Coaching
Access professional movement education at the tip of your fingers with every movement, in every session. Teaching those brand new to fitness, to experienced barbell lovers. The subtleties in coaching will dial in your movement & optimize your result.
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Supportive Framework
Strong[HER] is designed to support your real life demands. The flexible training calendar provides a plan every day of the week & encourages the autonomy to choose which sessions serve you each day. There is no punishment for adjusting. Get after it the weeks you're primed for it, and save the PR for another day when you're not.
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So. Damn. Simple
Strong[HER] does everything for you (except lift the bar). It instantly plugs you into your day, tracks your progress, and delivers virtual high fives & accountability with your Strong[HER] training community of like-minded women.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
A session for every day of the week. You'll get strength, functional training, active recovery & more in this whole human approach.
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Video Demos
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Simple To Use App
You're done piecing together workouts & wasting time. Access your plan, coaching, community & accountability with one tap of your thumb.
Equipment
Recommended
Easy to use in any neighborhood // or garage gym. Barbell // rack // weights // dumbbells // and bands recommended
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 3 Day 1

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

Tuesday
Week 3 Day 2

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

Wednesday
Week 7 Day 3

Circuit

A

10 Plate Hops 10 Reverse Lunges 10 Ground To Overhead 10 Burpee To Plate 10 minute

Thursday
Week 3 Day 4

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

Friday
Week 3 Day 5

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

Saturday
Week 7 Day 6

Circuit

A

15 Minutes Practice Turkish Get Up ( R ) 3 Windmill ( R ) Turkish Get up ( L ) 3 Windmill ( L )

Coach
coach-avatar Madi Haskins

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Strength & Conditioning for Women to Become Stronger, Fitter, and Tougher.

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