EmpowHer PE — Phase 3: Cycle III

Six-Week Strength, Power & Agility Program | Grades 8–12

Built for Her. Designed for Life.

Keep building strength, confidence, and movement competency with Phase 3 of EmpowHer PE!

Cycle III continues the progressive strength and conditioning journey established in Phases 1 and 2, with six weeks of structured programming designed specifically for adolescent girls.

Created by a certified personal trainer and experienced physical education teacher, this program takes the guesswork out of planning your next six weeks of PE. With progressive workouts, exercise demonstration videos, and an emphasis on proper movement mechanics, EmpowHer PE helps teachers create an environment where girls can build strength, develop athleticism, and gain confidence in the weight room.

What's Included?

• Six weeks of progressive programming: Five structured training days per week (30 sessions total).
• Strength & Power Training: Lower-body, upper-body, and full-body training days focused on developing strength and explosive power.
• Movement IQ, Accessory Strength & Conditioning: Exercises and activities designed to improve coordination, agility, stability, and athletic movement.
• Endurance & Recovery: Dedicated sessions focused on cardiovascular endurance, mobility, and recovery.
• Exercise Demonstration Videos: Visual demonstrations to support proper technique and exercise implementation.
• Warm-Ups & Cool-Downs: Structured routines to prepare students for training and support recovery.
• Training Progressions: Weekly goals, coaching focuses, and progressive intensity using Reps in Reserve (RIR).
• Standards Alignment: References to SHAPE America National Physical Education Standards and Montana Health Enhancement Standards.
• Student Reflection: An end-of-cycle opportunity for students to recognize their progress and reflect on their training experience.

Who Is This Program For?

EmpowHer PE is designed for physical education teachers working with girls in grades 8–12, including students with beginner to intermediate strength-training experience.

Although Cycle III builds on the previous 12 weeks of EmpowHer PE, it can also be used independently with students who have an appropriate foundation in strength training.

Exercises and training intensities can be modified to accommodate individual experience, abilities, and available equipment.

Important Information

Phase 3 includes the six-week training program and exercise demonstration videos only. It does not include a new student workbook or the additional educational resources provided in previous phases.

If you've already purchased an EmpowHer Athlete Workbook, you can continue using it with this phase. A new workbook is not necessary.

Additional educational content, including fueling for the teen female athlete, is planned for Phase 4.

Let's keep building strong bodies, confident girls, and lifelong fitness habits!

EmpowHer — Built for Her. Designed for Life.