Schedules & programs
MOVEMENT WITH PURPOSE. PROGRESS BY DESIGN.
Every workout has a purpose, every week follows a progression, and every program is built to help you move with intention while developing lasting strength, confidence and resilience.
A METHODOLOGY DESIGNED TO LAST.
More than just a workout platform, STRONG is a progressive training system built around purposeful movement and intelligent programming. By balancing challenge, recovery and progression, every class contributes to long term physical development while strengthening the confidence and discipline that extend far beyond the workout.
Strong Foundations
STRONG Foundations is a four week program designed to help you build confidence, refine technique and establish the foundations of the STRONG Method. Follow a carefully structured progression that prepares you to transition seamlessly into our weekly schedules, challenges and complete class library.
Designed for members new to STRONG and those transitioning from Izzy's YouTube workouts. Suitable for intermediate to advanced exercisers.
EXPRESS TRAINING SCHEDULE
Designed for efficiency. Every workout in the Express Schedule is 45 minutes or less, making it easy to stay consistent when time is limited. Featuring alternating full body and focused training days across all class styles, this schedule prioritizes endurance based training to deliver maximum work in minimal time.
ADVANCED TRAINING SCHEDULE
Our most demanding training schedule. Featuring four full body training days each week alongside two heavy upper or lower body sessions with core activation, this schedule combines advanced progressions, higher training volume and purposeful programming to continually challenge and develop your strength.
Hybrid TRAINING SCHEDULE
A balanced blend of full body and focused training days. Alternating between full body workouts and targeted upper body, lower body and core sessions, this schedule delivers variety without sacrificing structure. Expect a mix of class styles, workout lengths, intensities, and both strength, endurance and flow based training.
Cycle Syncing
Designed to align your training with the natural phases of your menstrual cycle, this ongoing monthly schedule adjusts the intensity, volume and focus of your workouts throughout the month. By working with your body rather than against it, you'll build strength, improve consistency and develop a more intuitive, sustainable approach to training within the STRONG Method.
Prenatal Training
Designed to support you through every stage of pregnancy, our Prenatal Program combines purposeful movement with progressive programming to help you maintain strength, mobility and connection with your body as it changes. Every class has been thoughtfully developed in accordance with current pre and postnatal exercise guidelines, creating a safe and supportive approach to movement throughout your pregnancy.
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