GET STRONG.

Full Body Strength Training & Yoga Program For the 40+ Woman

Each STRENGTH TRAINING class begins with a 10 min DYNAMIC MOBILITY WARM UP to focus on moving the joints in their full range of motion
to warm up the body and prevent injury and establish a connection with the breath.

Then, we move into 10 mins of CORE STRENGTH work targeting the TVA (Tranversus Abdominals), upper and lower rectus abdominals, the obliques and pelvic floor. We also focus on some functional movement patterns, such as getting up and down off the floor without using your hands.

THERE ARE 3 STRENGTH TRAINING CLASSES - Each class focuses on strength training and building muscle in a particular area of the body:

3 STRENGTH TRAINING CLASSES

  • ✺ LEGS & GLUTES ✺

    Body weight, resistance bands and dumbbells, the glute muscles are targeted as well as quads, hamstrings, adductors and calf muscles

    .

  • ✺ SHOULDERS/ARMS ✺

    Beginning with rotator cuff strength training to fortify strong shoulders. Then concentrated on full deltoid, bicep/tricep, and upper back work.

  • ✺BACK/CHEST/ARMS✺

    Concentrated strength training for the upper, mid and lower back, rear deltoids, lats, serratus anterior, chest and tricep muscles

    .

A 5 min static stretch cool down completes each class. This gives the student the opportunity to lower cortisol levels which naturally elevate during exercise.

THE 4TH CLASS PER WEEK IS GEARED TOWARDS ACTIVE RECOVERY > YOGA & MOBILITY.

✺ YOGA & MOBILITY/ACTIVE RECOVERY ✺

In this class, we focus on recovery and shifting into the parasympathic side of the nervous system.
We practice stretches to keep the body pliable, flexible, agile and release tension.
Yoga poses, physiotherapy-type exercises and dance inform these classes. Deep rest, savasana, completes each class.

BEING STRONG
IS BAD ASS

FOCUS ON CREATING NEUROMUSCULAR CONNECTION

Each participant will locate the muscle to be worked in each exercise and learn to contract that muscle at will before the exercise begins, cultivating a strong neuromuscular pathway and more effective training.

FOCUS ON QUALITY OF EACH REP:

Each participant will learn how to hold good form with a strong CORE connection and, utilize the CONCENTRIC and ECCENTRIC portions of an exercise, learn to PAUSE at the MAXIMUM CONTRACTION to elevate TIME UNDER TENSION to optimize the weight being used.

FOCUS ON STRENGTH
AS A FEELING:

Each participant will be guided to feel, sense and know what is going on inside their bodies during training. Each participant will work at their own pace and use weights that are appropriate to what they can maintain in good form - whether that be starting out with light weights, or even simply body weight in some cases. For the more seasoned practitioner - going heavier.

COVERING FOUNDATIONAL MOVEMENT PATTERNS/PRINCIPALS:

  • Push & Pull

  • Squat & Hip-Hinge

  • Plank & Carry

  • Multi-Directional Movement

  • Functional Strength For Everyday Life

  • Power/Speed

  • Mobility/Active Recovery

Register Now:

NEXT SESSION IS JANUARY 13 - FEBRUARY 22ND, 2025

GET STRONG IS A LIVE, 6-WEEK PROGRAM

In this strength training program we focus on cultivating a mind/muscle connection and working with good form and core connection. We create hypertrophy (muscle growth) and bone mass growth through repetition and progressive overload.

LIVE Q&A after each class!

Get 1:1 support when needed.

Unlimited email support for modifications/ alternate exercises and one 30 min Zoom session per program for feedback on your form.

Work out in the comfort of your own home!

  • Dumbbell pairs, lighter weight for arms & shoulders, heavier weight for legs

  • Fabric glute bands

  • Latex bands

  • Long exercise bands

  • Door or railing/banister

  • Exercise sliders or towel on a non-carpeted floor

  • Kitchen chair

  • Yoga mat, blocks & strap

  • Open wall space

What Equipment
Do I Need?

Reach out with questions
about equipment HERE

LIMITED ENROLLMENT

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LIMITED ENROLLMENT ⋆

$249 for the full program - Strength & Yoga classes - (24 classes)

$199 Strength Training classes only (18 classes)