The Stronger You Project
Adam Willis
The Stronger You Project is a group training program for Women who want to get stronger, more athletic, look and feel younger than their years, and be capable of taking on all of life's adventures and challenges.
This program has been developed using the same successful principles that I have used with hundreds of Women to achieve incredible results with over the last twenty five years. The program offers a transformational training experience that encompasses strength, power, hypertrophy, and so much more.
The Stronger You Project has 3 primary strength-training workouts each week, with 2 optional conditioning workouts for those who want to train more.
Some things you can expect on the program: Jumps, plyometrics, and other power exercises, to increase power and athleticism. Common exercises like Squats, Split Squats, Deadlifts, Bench Presses, to improve strength. Accessory movements to build lean muscle, work on weaknesses and stay healthy.
Experience great training and transformative results by clicking the link below.
A1
90/90 Hip Switch
1 x 6
A2
Off-Set Cat-Camel
1 x 6
A3
Adductor Rock-Back & Thread the Needle
1 x 6
A4
Shoulder Aeroplanes
1 x 6
A5
World's Greatest Stretch [New]
1 x 6
B
Rebound Jumps
2 x 15
C
3 Low + 1 High Pogo Jump
3 x 4
D
Heels Elevated Front Squat
4 x 5
E
Paused Push Press
4 x 5
F
Supported Single Leg RDL ISO w/ DB Row
Developmental Circuit
G
Complete 4 rounds of... . A) Deep Tier MedBall Squat Jumps x30s - 30s rest B) Skater Hop x30s - 30s rest C) Straight Leg Sit-Up x30s - 30s rest . NOTES: 1) Use a 3kg MedBall or lighter (don't go heavier than 3kg) - if no MedBall, hold a 2.5/3kg dumbbell 2) Focus on keeping a continuous rhythm with all 3 exercises for each 30-second set 3) For your Straight Leg Sit-Ups, load using 1x Plate held between both hands 4) For all exercises, your reps should be continuous during each set
Conditioning
A
03:00/02:00 Intervals
Using a bike, rower, or ski-erg, complete the session below: . > 5-10-minute Warm-Up: Gradually build to a 7/10 effort . Then... . 6 Intervals of: > 03:00 @ 7-8/10 effort (aim to complete all intervals at the same RPM so that each interval effort is the same) > 02:00 @ 4-5/10 effort . Then... . > 5-10 minute Cool Down @3-4/10 effort
A1
90/90 Hip Switch
1 x 6
A2
Off-Set Cat-Camel
1 x 6
A3
Adductor Rock-Back & Thread the Needle
1 x 6
A4
Shoulder Aeroplanes
1 x 6
A5
World's Greatest Stretch [New]
1 x 6
B
Weighted DB Squat Jump [non-repeating]
3 x 5
C
Barbell Romanian Deadlift
4 x 6
D
Bench Press
4 x 6
E
Chin-Up Strength Options
Conditioning
F
"Juicy Hips" Circuit
Complete 2 Rounds of... . A) Front Foot Elevated Split Squat Isometric x15-30s each side - 30s rest B) Single Leg Hip Thrust Isometric x15-30s each side - 30s rest C) Hip Flexor Plank x15-30s each side - 30s rest D) Bent Knee Floor Copenhagen x15-30s each side - 30s rest . NOTES: 1) Use a 3-4" platform for your Front Foot Elevated Split Squat Isometrics 2) Drive up using your glute and keep your ribcage "neutral" during your Hip Thrust Isometric 3) Drive your knee hard into the bench for the Hip Flexor Plank 4) Drive your knee into the floor to create the upward hip lift for the Bent Knee Floor Copenhagen
Conditioning
G
Maximum Aerobic Speed (MAS) Test
*** This is optional *** . Using any exercise bike, complete a Maximum Aerobic Speed Test. . The Test: > Max distance in 5 minutes . At the end of the test, you must record: > The distance you achieved in 5 minutes > Your average RPM for the test . * You will need your average RPM for the coming workouts and the distance you achieve for when you retest at the end of this 3-month training block.
Conditioning
A
Aerobic Capacity
Using a bike, rower, treadmill or running outside, complete 30-45 minutes of continuous Aerobic Capacity training. . Work at a 6-7/10 effort . If you have a heart rate monitor, keep your heart rate in Zone 2 . If no heart rate monitor, work at any effort whereby you can nasal breathe the whole time (if you're mouth breathing, you're working too hard)
A1
90/90 Hip Switch
1 x 6
A2
Off-Set Cat-Camel
1 x 6
A3
Adductor Rock-Back & Thread the Needle
1 x 6
A4
Shoulder Aeroplanes
1 x 6
A5
World's Greatest Stretch [New]
1 x 6
B
Barbell Hip Thrust
C1
High Incline DB Shoulder Press
C2
1 & 1/2 DB Chest Supported Row
D
Deficit Reverse Lunge w/ 2xDB
E
DB Lateral Raise
F
Seated Hip Abduction Machine
G
Straddle Cable Overhead Side Bends
Conditioning
H
10 Minutes @80% MAS
*** This is optional *** . Using any exercise bike, complete 10 minutes of continuous cycling at 80% of your MAS Test RPM . If you did not complete the MAS Test, complete your 10 minutes at a 7-8/10 effort
Adam Willis
Strength & Conditioning Specialist, GGS Women's Coaching Specialist, Pregnancy & Postpartum Athleticism Coach, GGS Menopause Coaching Specialist, Precision Nutrition Coach, and more.
Unlock your training potential and take your training to new heights
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
The Stronger You Project
The Stronger You Project
The Stronger You Project
