You've made it to week Nine in the Strong program! Congratulations! We know it's not an easy program, and we're so proud of you for getting this far.

Week Nine is the multi-moves phase. This means that each exercise you do will be coupled with a second move. You'll get a big bang for your buck ...

Join trainer Louise Green as she explains how to execute the Lateral Lunge Press exercise.

For this move, keep the weights on your shoulders, and take a stride out to the side to lunge down. Keep your chin parallel to the ground, then pop your body into a shoulder press position. Do the same on...

Join trainer Louise Green as she explains how to execute the single arm chest press exercise. Louise provides a step-by-step guide with a modification for the exercise as well.

For this exercise, lay down on the ground and get onto your back. With weights, start with your arms straight out abov...

Join trainer Louise Green as she explains how to execute the Plank Taps exercise.

Get yourself into an upright plank position, slowly take one hand off the ground and touch the opposite shoulder. Feel your core activate as you hold that stable position. Avoid rocking your body side to side, and...

Join trainer Louise Green as she explains how to execute the split stance bicep curl overhead press. Louise provides a step-by-step execution guide with a modification for the exercise as well.

In this exercise, ensure you are in a split stance. In the split stance, go down into a squat while y...

Join trainer Louise Green as she explains how to execute the Hip Thrusts exercise. Louise provides a step-by-step execution guide with a chair assisted modification as well. You can do this exercise with or without weights.

Put the weights in your hands and keep them at the hips. Using the assi...