**IMPORTANT – PLEASE FULLY READ BEFORE PURCHASING** StrongHER Empowered Self-Led is an online-only 12-week progressive strength and body composition programme designed for women who are ready to take their training to the next level while working independently. Whether you have completed StrongHER Foundations or already have some experience in the gym, Empowered gives you the structure and progression to continue building strength, confidence and sustainable habits without relying on extreme diets or quick fixes. Using a combination of strength and hypertrophy training, you'll follow 4 progressive gym-based workouts each week, designed to help you build muscle, improve strength and support changes in both body composition and performance. The programme follows a rotating upper and lower body split: **Week 1:** Glutes • Pull • Quads • Push **Week 2:** Glutes • Pull • Hamstrings • Push You'll also have access to optional conditioning workouts for those who want to include additional cardiovascular training alongside their strength programme. The focus is on progressive, sustainable training that you can continue building on long after the 12 weeks have finished. StrongHER Empowered is designed to help you: * Build strength and lean muscle * Support improvements in body composition * Develop stronger glutes, legs, upper body and core * Understand how to train with structure and progression * Build confidence training independently * Create realistic habits around training, nutrition and lifestyle * Develop consistency that fits around real life ## What's Included * Structured 12-week progressive training programme * 4 gym-based strength and hypertrophy workouts per week * Optional conditioning workouts * Exercise demonstrations and tracking tools * Nutrition and calorie guidance to support your goal * Guided habit support throughout the 12 weeks * Full access through the Trainerize app * Progress tracking throughout the programme ## Who It's For StrongHER Empowered Self-Led is ideal for women who: * Have some gym experience or have completed StrongHER Foundations * Are comfortable training independently * Want more structure and progression from their workouts * Want to build strength and muscle * Want to support fat loss or other body composition goals without extreme approaches * Want guidance around training, nutrition and habits without individual coaching * Are ready to commit to a more structured 4-day-per-week training programme **Please note:** StrongHER Empowered Self-Led is a self-led programme. Individual coaching, regular check-ins and personalised programme adjustments are not included. This programme is about taking the foundations you've already built and becoming more confident in your own ability to train, progress and create lasting change. **Stronger training. Stronger habits. More confidence. Empowered to do it for yourself.** **PLEASE NOTE:** When you sign up, you will receive immediate access to the app and your onboarding information. Your StrongHER Empowered programme will automatically become available the following Monday. Your Pre-Exercise Health Screening and Informed Consent must be completed before beginning your first workout. If you answer **YES** to any health screening question, please wait for your responses to be reviewed before starting the programme. ## IMPORTANT – HEALTH & PARTICIPATION INFORMATION StrongHER Empowered Self-Led is a self-led digital exercise programme for adults aged 18+. Before beginning the programme, you will be required to complete a pre-exercise health screening questionnaire and provide informed consent to exercise. If your screening identifies anything that may affect your suitability to participate, you may be asked for further information or advised to seek appropriate professional guidance before beginning. A positive response does not automatically mean that you cannot participate. If Charlotte Spencer Coaching determines following your initial health screening that this programme is not suitable for you, you will be advised not to begin the programme and an appropriate refund will be provided. This programme is supplied for your personal use only. Programme materials, workouts, videos and educational content must not be copied, shared, reproduced or resold. StrongHER provides general fitness and educational information and is not a substitute for individual medical advice, diagnosis or treatment. Your statutory consumer rights are not affected.

IMPORTANT - PLEASE FULLY READ BEFORE PURCHASING StrongHer Foundations is an online only 8 week beginner friendly strength and confidence building programme designed for women who want to feel stronger, fitter and more capable in the gym, without feeling overwhelmed. Whether you are completely new to training, returning after time away, or wanting more structure and consistency, this programme will help you build solid foundations with simple, effective workouts and supportive habit-based guidance. The focus is not on perfection, quick fixes or extremes. Instead, StrongHer Foundations is designed to help you: • Build confidence in the gym • Learn key movement patterns and exercises • Improve strength, fitness and overall energy • Create sustainable habits around training and lifestyle • Develop consistency that fits around real life • Support body composition goals through structured training What’s Included • Structured 8-week training programme • Progressive workouts designed to build strength safely and effectively • Optional home workouts for flexibility and busy weeks • Guided habit support to help improve consistency and routine • Full access through the Trainerize app • Exercise videos and tracking tools included Who It’s For StrongHer Foundations is ideal for women who: • Feel unsure where to start in the gym • Want guidance without complicated programming • Prefer a balanced and sustainable approach • Are ready to focus on building strength and confidence • Want structure and guidance while still training independently This programme is about building the foundations that last — physically and mentally. Stronger habits, stronger mindset, stronger body. Because confidence doesn’t come before starting. It comes from proving to yourself that you can. PLEASE NOTE: When you sign up you will get instant access to the app, however your programme will not commence until the following Monday IMPORTANT – HEALTH & PARTICIPATION INFORMATION StrongHER is a self-led digital exercise programme for adults aged 18+. Before beginning the programme, you will be required to complete a pre-exercise health screening questionnaire and provide informed consent to exercise. If your screening identifies anything that may affect your suitability to participate, you may be asked for further information or advised to seek appropriate professional guidance before beginning. A positive response does not automatically mean that you cannot participate. If Charlotte Spencer Coaching determines following your initial health screening that this programme is not suitable for you, you will be advised not to begin the programme and an appropriate refund will be provided. This programme is supplied for your personal use only. Programme materials, workouts, videos and educational content must not be copied, shared, reproduced or resold. StrongHER provides general fitness and educational information and is not a substitute for individual medical advice, diagnosis or treatment. Your statutory consumer rights are not affected.