The Stronger You Project is a Female only group coaching program that will help you achieve incredible results in just 3x 45-60 minute workouts each week.
If you want to achieve life-changing results in your strength, fitness and building lean muscle, whilst unlocking your true training potential, then this program is a must for you.
The Stronger You Project has 3 primary Strength training sessions programmed each week, plus 2 optional Conditioning sessions, allowing you to train 3, 4 or 5 days per week.
A
Training Block Overview P3-2025
1 x 1
B1
Guadango Ground-Based Hip Series
1 x 10
B2
Off-Set Cat-Camel
1 x 6
B3
Prone Y-T-W Raise
1 x 10
C1
Front Foot Elevated Rebound Jumps
2 x 6
C2
4-Way Dead Bug
2 x 10
D
Back Squat
3 x 3
Strength/Power
E
Chin-Up / Vertical Pull Options
Please choose the most appropriate option of the 4 options below for your current strength with chin-ups. . Choose 1 of the 4 options below: . Option 1: => Eccentric only Chin-Ups = 3 sets of 2-4 reps taking 6-10s lowering down every rep [2 minutes rest between sets] - Body weight only for these . Option 2: => Weighted Eccentric only Chin-Ups = 3 sets of 2-4 reps taking 6-10s lowering down every rep [2 minutes rest between sets] - you may add weight to yourself by squeezing a medball between your thighs, using a dip/chin belt or putting plates in an old backpack or hoodie front pocket. . Option 3: => Chin-Ups = 3 sets of 2+ reps - perform these at body weight until you can complete 4 sets of 6 reps, then look to start adding weight [2 minutes rest between sets] . Option 4: => Lat Pulldown = 3 sets of 5-8 reps [2 minutes rest between sets]
F1
Glute-Focused Step-Up w/ Support
3 x 8
F2
DB Bench Press
G
Weighted Squat Jumps [Repeating]
8 x 0:06
H
Bench Plyometric Pushup
8 x 0:06
I
Med Ball Slam
8 x 0:06
A
Rudiment Jump Series [Level 1]
1 x 10
Aerobic Power Intervals
B
Using a Bike, Rower, Treadmill, or Run outside, complete the following: . > 5 Minutes of continuous activity - build gradually to a @6-7/10 effort [sub MAF, so 180bpm - your age] . Then..... . 60s MAX EFFORT Sprint [empty the tank completely] 3 minutes of very light activity [walking, light cycling, easy row etc] . Week 1: 4 Intervals Week 2: 5 Intervals Week 3: 6 Intervals Week 4: 3 Intervals [deload week] . *These intervals must be an all-out effort each time - don't hold back **If you complete these intervals running outdoors, you want a flat area to run hard, uninterrupted, for the 60s. . Then..... . Post-Intervals: Complete 5-10 minutes of Zone 2 running, cycling, or rowing, focusing on nasal breathing the whole time [ensure you stay in Zone 2 during this. If your heart rate goes into Zone 3, or higher, slow down as you're going too fast]
A1
Off-Set Cat-Camel
1 x 6
A2
Guadango Ground-Based Hip Series
1 x 10
A3
Prone Y-T-W Raise
1 x 10
B
Lateral Bound into Broad Jump
3 x 2
C
Hex Bar Deadlift
3, 3, 1, 1
D1
Push Press
3, 3, 1, 1
D2
3-Point Stance Single Arm DB Row
E1
DB Lateral Lunge w/ Single Leg Balance
3 x 8
E2
Garhammer Raise
3 x 10
Conditioning
F
Glycolytic Intervals
Using a Bike, Rower or Treadmill complete: . 60s Max Distance / Rest 90s 45s Max Distance / Rest 60s 30s Max Distance / DONE . If you do this right, and you go as hard as possible, you will not want to do anything else after these intervals
Conditioning
A
Continuous Aerobic Training
Complete 30-60 minutes of continuous aerobic work on a bike, rower, treadmill, or running and rucking outside. . > Aim to keep a pace that creates a 7/10 effort > If you have a heart rate monitor focus on staying sub 180bpm - your Age [so I'm 43, I would aim to keep my heart rate below 137bpm] > If you can, try to nasal breathe as much as possible
A1
Prone Y-T-W Raise
1 x 10
A2
Off-Set Cat-Camel
1 x 6
A3
Guadango Ground-Based Hip Series
1 x 10
B1
Low Ceiling Squat Jumps w/ MedBall
2 x 10
B2
Low Ceiling Split Squat Jumps
2 x 6
B3
Front Plank to Push-Up Plank
2 x 4
C1
DB Rear Foot Elevated Split Squat
C2
Half Kneeling Single Arm Cable Pulldown
D1
Sumo Stance RDL
D2
DB Z-Press
Aerobic Cardio, Core & Carry
E
Complete 2-3 Rounds of: . 3 minutes on a Bike, Rower or Treadmill BUT you must nasal breathe the whole time [effort will be about a 6-7/10] ...then straight into... 6x Sprinter Sit-Ups each side 40m DB Farmer Walk. => Repeat
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