Warrior woman—This is part three of our hypertrophy deep dive, and today we’re heading upstairs. We’re talking back. Not just lats. Not just rows. But the whole system—lats, traps, scap, erectors. The whole damn thing.

Because the moment I trained my back the right way, everything changed. My lifts went up, my pain disappeared, my posture shifted, and my upper body finally looked like she trained.

In this episode, I’ll teach you how to train your back like a badass bitch who knows what she’s doing. We’ll break down mobility, scap stability, and the big movements to build width, thickness, and a trunk that can actually hold you.

If you’re sick of rowing with your traps or wondering why you can’t feel your lats, this one’s for you.

KEY TAKEAWAYS

• The back is not one muscle—it’s a system (lats, upper back, scapula, erectors) that must be trained intentionally
• Most women are missing lat connection because they lack overhead range or scapular control
• Vertical pulling = lat dominance (pull-ups, lat pulldowns); Horizontal pulling = upper back dominance (rows, face pulls)
• To build a strong spine and trunk, you need more than core work—you need erector strength and isometrics
• You don’t need more exercises, you need better movement quality: intention, tension, range, and rhythm

QUOTES FROM THE EP

• “No one became a badass on no energy—because you don’t have any power.”
• “Being a badass is not a mindset. It’s a skillset. And skills? We can train.”
• “If your nervous system and your metabolism aren’t strong enough, you’ll never reach the goals.”
• “If we don’t have a rhythm, everything feels chaotic. But with rhythm? We become a badass.”
• “You can’t become a badass with chaos.”

THIS EPISODE IS FOR:

• Women who want a beautiful, powerful upper bod that feels just as strong as it looks
• If you have shoulder pain or poor posture
• Anyone not "feeling" their lats or rowing with their traps
• Women ready to learn the real mechanics of back training

WORKSHOP: PLAY TO WIN

📍Ready to build a beautiful back IRL? → Join the Play to Win Workshop (Toronto + Vancouver)

• Toronto: https://warriorschool.co/play-to-win-live-toronto/
• Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

There are limited spots left. If you've been thinking about it, now's the time. Reach out with questions or go book your spot.

✨ NEXT STEPS 🎧 Missed Part 1 & 2? Listen here Hypertrophy series Part 1: Why your glutes aren’t growin'—and how to finally train them properly (Build a Bangin’ Butt ) https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000716712165

Part 2: How to train your legs properly so you can build legs you love—even if your leg day currently looks like a hot mess https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000721065424

📲 SHARE + SUBSCRIBE If this episode hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

Warrior woman—welcome back.

This is part two of our hypertrophy deep dive (if you missed the bangin’ butt episode, go back and listen to that first). Today, we’re moving down the chain—into your quads, hammies, and calves—so you can build legs that look like they train.

This isn’t just about lunges and leg presses. This is about movement quality, muscular tension, execution, and beauty. It’s about finally understanding what it means to train legs properly, so you can build shape, strength, and confidence that people notice. And it’s not about smashing yourself with circuits or chasing the burn—it's about training beautifully.

If you’ve been training your legs but still aren’t seeing definition—no shape, no pop—this one’s for you. Because you’re probably doing it like everyone else. And that’s the problem.

We go deep. Anatomically, strategically, methodically. You’ll walk away knowing exactly how to grow muscle in your quads, hamstrings, and calves—and how to do it the Warrior way.

KEY TAKEAWAYS:

• Hypertrophy = Length Under Load + Control
• Building muscle in your lower body requires deep range, slow tempo, and quality movement—not rushing through circuits.
• Train Legs With Structure, Not Chaos
• Random exercises and circuit-style training won’t build the legs you want. You need structure, mobility, stability, and progression.
• The Three-Part Framework for Beautiful Movement: 1. Mobility – Can you access the right positions? 2. Stability – Can you control your body through them? 3. Strength – Can you load them with precision and power?
• Quads love deep squats, split squats, and leg presses—trained with tempo and control.
• Hamstrings thrive with hinge patterns like RDLs and leg curls—done slowly and intentionally.
• Calves matter—for aesthetics, balance, and performance. Stop skipping them.
• Combining multi-joint and single-joint exercises (e.g., squats and leg extensions) delivers the best growth results.
• If it’s rushed, unstable, or ugly—it’s not effective.

POWERFUL QUOTES FROM THE EPISODE:

• “If the movement feels beautiful, it’s because you’re moving well. That’s what builds a body you love.”
• “We’re not chasing the burn—we’re chasing execution.”
• “Women who have legs that turn heads? They move well. They own their training.”
• “Time under tension equals hypertrophy. Quality equals results.”
• “This isn’t about smashing your legs until you can’t walk—it’s about moving in a way that works.”

🎟️ If you’re ready to stop training like everyone else—and start training like a Warrior—join me in-person at Play To Win. We’ll break down squats, hinges, and deadlifts. You’ll learn exactly how to train legs properly, and we’ll find the exact progressions your body needs. ✅ Vancouver – Sept 28th (3 spots left) ✅ Toronto – Sept 13th (6 spots left) This is your chance to get in the room with me, learn the art of beautiful movement, and build legs that turn heads.

• Toronto: https://warriorschool.co/play-to-win-live-toronto/
• Vancouver: https://warriorschool.co/play-to-win-live-vancouver/

Okay. So, I’m 17 days out from competing at the BC Masters Track and Field Championships. We’re deep in the training block.

But my Achilles? She’s been real mad at me lately. Both of them, actually.

So today’s episode is about this: How do you keep training when parts of your bod are flaring up? When your back hurts. When your SI is pissed. When something just keeps feeling off.

You don’t wanna stop—but you’re not sure what to do. I get it girl...

This episode is for the woman who’s stuck in that start-stop cycle. She’s doing the work, she’s training, she’s feeling great— Then boom. Flare-up. And now she’s frustrated, anxious, overwhelmed… and thinking about pulling back. Again.

So let’s talk about it.

Let’s talk about why this happens—what’s actually going on inside the bod—and how we can keep going without making it worse.

I share two of the biggest levers we can pull inside our training:

• Exercise selection → Are you choosing the right movement for where your body’s at right now?
• Dosage → How much? How often? How heavy? How fast?

We also talk about movement mechanics, owning the movement, nervous system regulation, and why your bod isn’t broken—she’s just underfed, under-recovered, or being asked to do too much of the wrong thing at the wrong time.

This one’s packed. Let’s do it.

KEY THINGS WE COVER:

• Why your body might not be ready for certain movements (and that’s okay)
• How to adjust your training without stopping
• What “the bud loves load” actually means
• Why pain is often a nervous system issue—not a structural one
• The difference between not being able to do something and just not owning the movement yet
• How to dose your training like a pro (volume, tempo, rest, intensity—all of it)

🖤 QUOTES FROM THE EP:

• “Parts of my bod are mad at me—but I’m still training. I’m just being smarter.”
• “If you’re always flaring up after a squat… maybe it’s not the squat. Maybe your body just isn’t ready for that squat yet.”
• “Strength training is rehab. We don’t need a physio band—we need the right movement, dosed properly.”
• “The hips, the pelvis, the SI… they love load. You just have to give them the right kind.”
• “If you’re gonna say yes to being a badass… you’ve gotta learn to coach your body properly.”

WHO THIS IS FOR:

• The woman who keeps flaring something up
• The one who doesn’t trust her body right now
• The lifter who’s scared to squat again
• The coach who wants to get better at navigating injury in training
• Any woman who wants to stop the stop-start cycle and learn how to train properly—even when stuff hurts

🎟️ JOIN ME IN THE ROOM – PLAY TO WIN If you're in Toronto (Sept 13) or Vancouver (Sept 28), come train with me.

We'll work on: ✅ Proper technique and movement mechanics ✅ Exercise selection and progression ✅ Dosage, volume, and intensity ✅ Pain, injury, and flare-up management ✅ How to build a body that can hold everything you want

Only a few spots left. Let’s go.

Toronto: https://warriorschool.co/play-to-win-live-toronto/ Vancouver: https://warriorschool.co/play-to-win-live-vancouver/