StrongHER Foundations is a twice-weekly class designed for beginners and anyone looking to improve their lifting technique. My primary focus will be educating you on the three foundational lifts—the bench press, squat, and deadlift. You'll learn proper setup, technique, breathing, bracing, and movement mechanics so you can lift safely, efficiently, and with confidence. Each session will include slow, controlled repetitions to reinforce good movement patterns and help you build strength with proper form. As your technique becomes more consistent, you'll begin applying the principles of progressive overload—gradually increasing the challenge over time through weight, repetitions, or volume. This approach helps you continue building strength safely while creating long-term, sustainable progress. What to Expect: Learn proper technique for the bench press, squat, and deadlift Develop safe lifting habits, body awareness, and movement mechanics Practice controlled repetitions to improve form and build confidence Progressive full-body strength programming Led by Vanessa Sedeno, CPT & CNC, certified through the National Academy of Sports Medicine (NASM) To enhance your training experience, a Pre-Lift & Recovery Social table will be set up in partnership with 1st Phorm. Before class, members will have the opportunity to visit the table for 1st Phorm Pre-Workout to help fuel their training session. After class, enjoy 1st Phorm Phormula-1 Protein as part of your post-workout recovery routine. Bonus Access: In addition to our live sessions, you’ll also have access to my app, where you’ll receive a step goal to help support your progress, build consistency, and stay motivated throughout our time together. Together, the class and app support you with both guided instruction and daily movement goals to help you build a strong foundation. This is more than a workout program—it’s an opportunity to learn, connect, and become stronger alongside a community of women who are committed to improving their health and fitness. No experience is necessary. Come ready to learn, lift, and build a strong foundation that lasts. Because getting stronger is about more than just lifting weights—it's about being part of a community that supports, encourages, and grows together. ** This class runs for five weeks, with sessions held at 6:00 PM. We’ll meet twice each week as we work through the course together. Week 1 Saturday, August 1 — 6:00 PM Week 2 Thursday, August 6 — 6:00 PM Saturday, August 8 — 6:00 PM Week 3 Thursday, August 13 — 6:00 PM Saturday, August 15 — 6:00 PM Week 4 Thursday, August 20 — 6:00 PM Saturday, August 22 — 6:00 PM Final Session Thursday, August 27 — 6:00 PM