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/

Alright girl, let’s talk about why you need to be in the room. This episode is a hot Q&A on my Play To Win live training workshop—happening in Toronto (Sept 13), Vancouver (Sept 28), and yes, Australia later this year.

You’ve been asking: What is it? What will we actually do on the day? Is it too hard for me? What if I’m not strong enough yet? Will I belong in the room? I answer all of that—

This workshop is for the woman who wants real coaching, real feedback, and real results. If you’re tired of second-guessing your lifts, training alone, or feeling unsure in the gym, this is the room you’ve been craving.

We’re going to train together. I’ll coach you. You’ll get feedback, touch points, technique corrections, and cues that actually make sense. And we’ll show you how to push to that next level—safely, confidently, and powerfully.

KEY TAKEAWAYS

• Play to Win is not just a seminar—it’s a full-day, hands-on strength training experience.
• You’ll learn how to train properly—with beautiful technique, effective progression, and the intensity required to actually change your body.
• The day is broken into two capsules: Lower Body (squat, deadlift, lunge) and Upper Body (pull-ups, push-ups, pressing).
• You’ll walk away with clear coaching cues, video feedback, and a progression plan you can use in your own training.
• Yes, it’s tailored for YOU—even if you’re dealing with pain, injury, or inconsistency.
• And yes, you belong in the room.

QUOTES

• “You don’t need another program. You need someone in the room with you—coaching you, correcting you, pushing you.”
• “You will walk in a lifter. But you’ll walk out a better one.”
• “Most women are training—but not executing. This is where you learn how.”
• “Technique first. Then intensity. That’s how we build bodies that win.”
• “This workshop is for women who train—and want to train better. Period.”

Play to Win Workshop

💪 Want to stop second-guessing and start executing? → Come to Play To Win: 📍Toronto – Sept 13: https://warriorschool.co/play-to-win-live-toronto/ 📍Vancouver – Sept 28: https://warriorschool.co/play-to-win-live-vancouver/ 🌏 Australia – Dates dropping soon!

🌶️ Follow Amy on Instagram: https://www.instagram.com/amykatebowe/ Let's get in the room. Let’s rise. Let’s Play to Win. 🌶️💋

Today we’re talking about your big, beautiful life—and why it still feels so damn far away. You say you want more. You’ve got the vision. You know what you want. But you’re tired. Distracted. Scrolling. Stuck. And it’s not because you’re lazy. Or unmotivated. It’s because you don’t have the physical capacity to hold the vision. This episode is a wake-up call. We’re flipping the script on clarity. It’s not a mindset issue—it’s a metabolic one. You don’t need another journal prompt. You need energy. You need a nervous system that can handle the life you say you want. I’ll walk you through the real reason you’re stuck—and exactly what to do about it. If you’re tired of climbing uphill alone, this episode is for you.

KEY TAKEAWAYS

• Clarity lives in the body—not the mind. If your nervous system is fried and your metabolism is weak, you will not be able to hold your vision.
• Knowing what you want is only half the equation. You need a body that can carry that clarity forward—day after day.
• Start with identity. Your current version of self isn’t strong enough to create the life you want. You must earn the new one through experience.
• Environment matters. Your physical space and proximity to powerful people shape your capacity to stay in the game.
• Energy is power. Stop blaming yourself for inconsistency—it’s not a motivation issue. It’s an energy issue. And it’s fixable.

QUOTES TO PULL FROM THE EPISODE

• “Clarity is not a mindset issue. It’s physical. It lives in your nervous system and your metabolism.”
• “You know what you want. But your body can’t hold it—yet.”
• “Identity isn’t something you declare. It’s something you earn.”
• “You can’t build a powerful life with a depleted body.”
• “You don’t need more motivation. You need more energy.”

EADY TO BUILD THE BODY THAT CAN HOLD YOUR VISION? 💪 Want a real strategy to create the life you actually want? → Join Warrior School: https://warriorschool.co/ 🌶️ Craving more truth bombs and tools to build your capacity? → Follow me on Instagram: https://www.instagram.com/amykatebowe/ 🎙️ Love this episode? → Subscribe to The Warrior School Podcast for more bold, disruptive conversations.

If this episode cracked something open for you—don’t keep it to yourself. Share it. Leave a review. Tell another woman who’s tired of being tired. Let’s build bodies that can hold the damn vision. Let’s make 2025 the year we stop burning out—and start rising. Together. 🌶️💋

Alright girl—pull up a seat, because we’re about to have the conversation you’ve been waiting for.

Today, we’re talking about glutes. But not just how to train them… We’re talking about how to train them beautifully.

Because there’s a difference between doing exercises and training properly. There’s a difference between just moving and moving well. And in my world—we care about doing things properly.

If you’ve been showing up, doing your squats, smashing your glutes with banded circuits and donkey kicks—but your results aren’t matching your effort? This EP is your intervention.

I’m giving you the full breakdown of what actually builds a bangin’ butt:

• The anatomy
• The movement strategy
• The programming framework
• The exact training dose

And I’ll show you why glutes are not just for aesthetics—they’re the engine behind your strength, posture, and performance.

If you want your training to work, if you want glutes that do things (and also fill out a pair of jeans like nothing else)—this is where we begin.

Here’s what happens when you train glutes the right way:

• You feel your glutes light up—without your back kicking in
• You get stronger every week
• You look in the mirror and actually see change
• People at the gym ask what you’re doing
• Niggles disappear
• You stop chasing workouts and start building a body you love

KEY TAKEAWAY

• Your glutes are not just for show—they are the engine behind your power, posture, and performance.
• Building glutes requires a clear hierarchy: Mobility → Stability → Strength → Intensity.
• Most women don’t need more effort—they need better method and strategy.
• Mechanical tension and metabolic stress are both essential for hypertrophy.
• There’s no “best glute exercise.” You need a combination of:
• Hip- and knee-dominant lifts
• Vertical and horizontal loading
• Lengthened and shortened positions
• Use constraints (machines, tempo, support) to own the movement before chasing load.
• Ditch random glute circuits and upgrade to intelligent, progressive programming.

QUOTES

• "Glutes aren’t just your side booty—they’re the queen of aesthetics and the engine of your power."
• "If you can’t own the movement, you’ll never apply enough force to grow the muscle."
• "Your mobility opens the door. Stability walks into the room. Strength is the magnetic woman inside."
• "Stop doing random glute circuits with bands. That’s not a strategy. That’s a distraction."
• "It’s not about doing more—it’s about doing the right things, in the right order, the right way."

Want to train your glutes properly, get real-time feedback, and finally build a bangin’ butt that performs and looks incredible?

Get in the room. Join me at Play to Win—my full-day live strength training workshop for women in Toronto and Vancouver.

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

Let’s build the body you love.

If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears.

xo Amy

EPISODE SUMMARY:

Warrior Woman—this one is juicy.

I sat down with Ash Sheppeard—coach, leader, former gym owner, and now the creator of Unstoppable—for a wild ride through her dots: the black holes, the breakups, the bold moves that led her to the work she does now. We talk about building a life you actually want to live (not one you're tolerating), the moment everything breaks so you can rebuild, and how your worth, energy, and emotional regulation are at the center of it all.

We go deep on burnout, boundaries, belief systems, feminine power, and why you need to sit in the black hole sometimes—until you’re ready to climb out with support. This one’s for the woman who knows she was made for more, but needs help getting out of the loop.

KEY TAKEAWAYS:

• You don’t have a willpower problem—you have a disconnection problem. Ash and I unpack why most women are exhausted, resentful, and stuck—because they’ve been living out of alignment with their values for too long.

• The black hole moment is necessary. We talk about hitting rock bottom—injuries, breakups, burnout—and how those moments are often the exact interruption you need to rewire your identity.

• Leadership starts with emotional regulation. Ash breaks down what emotional intelligence actually is and why it’s the foundation of becoming a powerful woman—in relationships, business, and your body.

• You can't do it alone. If you're in the black hole, stop trying to climb out without help. We talk about mentorship, community, and putting yourself in rooms that challenge you and call you forward.

• Unstoppable isn’t just a vibe. It’s a decision. Ash shares how her program is helping women heal, regulate, and finally take radical responsibility for what they want—so they can build a life on their own terms.

CONNECT WITH ASH: Instagram: @AshSheppeard

If you loved this episode, share it with a friend who needs to hear it. Rate the show ⭐⭐⭐⭐⭐, leave a review, and hit that follow button so we can get this into more women’s ears. Let’s create a world full of powerful, unstoppable women. 🖤 Amy

I’m going to show you how to build a body that actually looks like you train - by using the right method, executing the movements properly and applying real intensity.

This is how you build insane strength and get the body you crave - not by doing more, but by doing it right.

This is the system behind every Warrior School transformation—and it will save you three years of trying to figure it out on your own.

Toronto – Sept 13 Vancouver – Sept 28

Here’s what I’m going to show you girl:

• How to do the movements right — so you can grow the parts you want: A bangin’ butt, legs & arms you love, a beautiful back
• How to train with real intensity — the kind that builds insane strength and actually changes your body
• How to finally fall in love with strength training — so you can build a powerful long-term relationship with it.

⸻

When you get in the room here’s what we’ll do together: Capsule I: THE LOWER BODY ISSUE Glutes. Quads. Hamstrings. Calves. How to lift for shape, power, and presence. You’ll learn:

• RDLs for glutes you love (G.Y.L)
• Squats for legs you love (L.Y.L)
• The glute and leg exercises to build insane strength and change your physique.

Capsule II: THE BACK COVER Sexy back. Shoulder caps. Triceps. Posture. You’ll learn:

• Pull-ups to build a back you love (B.Y.L)
• Pressing exercises to help you build shoulder you love (S.Y.L)
• The upper body exercises for definition and shape

⸻

YOU’LL LEARN:

1. How to train for specific aesthetic outcomes (glutes, legs, arms, back)
2. How to execute your lifts properly—with form, tempo, and tension
3. How to train to (safe) muscular failure so you actually stimulate change
4. How to fall in love with strength training—with joy, discipline, and play
5. How to build a long-term relationship with training that feels powerful and feminine

Let’s Play To Win Spots are limited.

Save your Spot:

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

See you there girl.