The Strength Lab - Women's

Welcome to The Strength Lab!
 
This is a 16-week-long strengthening program for you who wants to get stronger!
 
Starting at your own time, you will get access to a weekly strength program taking you from a Foundation strengthening phase to Strength Endurance and Basic strengthening phases. This is a great program for you if you want to get stronger without having to step your feet into a gym or hiring a personal trainer but want to do a workout with someone! 
 
This is for you if you are just beginning your strength journey, have had a break from strength training, or don't know what to do! 
 
**The Benefits **
 
The benefits of this program for you are: - stronger, more robust you so you can function in your everyday life and in sports - prevent muscle and bone loss - prevent injuries - be able to keep up with your kids - boost your metabolism - feel confident and happy in your own skin - a general feeling of awesomeness and badassness
 
**What's in the program?**


High-quality professional strength training videos and text instructions delivered via app or web browser.

Access to Coach Marjaana via email

This program has full access to ask questions to the coach via app messages or email for the duration of your program.

Add-ons:
 
Online strength coaching sessions (60mins) via zoom 100 USD

Movement & Strength Assessment Protocol AND Analysis with individual tweaks to the IM Strong Program (150 USD). This add-on will continue until the end of your program (assessment every 3 months).

The add-ons are a really good idea if you think you need a little more individual guidance but don't want to hire me as your strength coach on a month-to-month basis.

**What You Need**
medicine ball (swiss ball)
long super bands
dumbbells (at least two sets as you will need a heavier set and a lighter set) you can also use kettlebells or even large milk jugs/duffel bag filled with books/rock
smiles and Can Do Attitude!

If you are not sure if this product is for you, please do not hesitate to email for FREE consultation at info@tiredmomruns.com
 
The Structure
 
This program is designed following the general principles of strength development: - the first phase we start by improving your stability and muscular endurance, laying down the groundwork for future strength sessions. You will learn how to properly activate your core (many of us have never learned it) and focus on a common problem after pregnancies, which is the separation of abdominals and lack of core strength. Hello, back pain?! Well, you can kiss your back pain goodbye! 
Next, we up the intensity a bit, improving your stamina and muscular strength.
In the third phase, we will focus on building strength (Note that in this phase you will need some loading with weights: dumbbells, barbells, loaded duffel bag with books/rocks, or kettlebells).
Don't worry if you don't have anything available, just let me know and I can help you create something that will work for you! This is a very important phase and you do not want to miss out on this one! 
In the last phase we go back to the stabilization phase but this time we have progressed to the next level. You will be able to execute harder stabilization exercises and you'll see just how much stronger you've become! - You will learn how to modify common exercises so you can safely execute them.

**How does this work? **


Once the payment has been processed, you will receive an email from us with links to set up your strength training app. Make sure you use the same best email. Make sure to whitelist our emails so you don't miss out! Please allow 24-48hrs for us to set this up for you.

You will have access to your strength workouts for the duration of your program in the app, but you can always print these workouts in pdf or paper and have access to them forever!

**Support**

Although this is a self-coached program, you will not be alone and you can ask me anything! You can always add more personalized strength and movement assessments, just check out the shop. You are not alone in this journey! Coach Marjaana is at your fingertips, so just ask!

Xo, Marjaana