Women’s 6-Week Form Foundations Program

The 6-Week Form Foundations Program was built to take the guesswork, fear, and frustration out of lifting.

If you’ve ever avoided a barbell because you weren’t sure how to set it up, skipped a lift because you didn’t want to look wrong, or worried you’d injure yourself without a trainer there to guide you, this program is for you.

Over 6 weeks, you’ll learn the three most important lifts, get personalized form feedback, and finally feel the confidence that comes from knowing you’re doing it right. No fluff, no intimidation, just the clarity and confidence you need to feel at home in the weight room.

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LIFT WITH CONFIDENCE

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LIFT WITH CONFIDENCE ⋆

    • Why we start here: The squat is the foundation of lower-body strength and athletic movement. It teaches balance, bracing, and control under a barbell.

    • Benefits: Builds strong quads, glutes, and core; improves posture; carries over to daily movements like sitting, standing, and climbing stairs.

    • Focus this week: Learn proper squat setup, stance, and depth. You’ll leave knowing how to confidently approach the rack, set up safely, and hit consistent depth without knee or back pain

    • Why it matters: The bench press is one of the most recognizable lifts but also one of the most commonly performed incorrectly.

    • Benefits: Strengthens chest, shoulders, and triceps; teaches proper shoulder positioning and bracing for safe pressing; builds confidence lying under the bar.

    • Focus this week: Learn how to set up on the bench, create stability through your upper back, and press with power while protecting your shoulders.

    • Why it matters:
      The deadlift is one of the most fundamental and powerful lifts in strength training. It’s the ultimate test of full-body strength and teaches you how to safely pick weight up from the floor—a movement pattern you’ll use for life.

      Benefits:
      The deadlift builds total-body strength, develops the glutes, hamstrings, and back, and reinforces safe lifting mechanics. It improves posture, core stability, and confidence under heavy weight.

      Focus this week:
      You’ll learn how to set up correctly, brace your core, and pull from the floor with proper form. By the end of the week, you’ll feel confident deadlifting safely while engaging the right muscles.

Program Breakdown:

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