Skip to content
  • Home
  • 3 Day Programs
  • STRENGTH PROGRAM
  • 6-8 Week ProgramsExpand
    • Beginner Gymnastics
    • Bar Muscle Ups
    • Ring Muscle Ups
    • Strict Pull-Up Program
    • Kipping Pull-Ups
    • Chest to Bars
    • Toes to Bar
    • Double Unders
    • Kipping Handstand Push Up Program
    • Mastering Menopause Program
  • Our Coaches
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements

Click on the boxes to learn more about the programs

CONDITIONING

STRENGTH/OLYMPIC WEIGHT LIFTING

FREE TRAINING

  • 4 Week Push Up Program (PDF)

Follow us on Instagram for all things fitness and nutrition 💜

competitivefemaletraining

💜 THE Fitness Programming for Women
by @shawna_norton+ @trina.rasmussen
Try any program free for a week ⬇️

Your pelvic floor does a lot more than you think ⬇️⬇️⬇️

It supports your organs, controls your bladder and bowel, stabilizes your core, and transfers force during lifts, running, and gymnastics.

But how do you know if yours is working well?

👉 Here’s what most people don’t know:

 Pelvic floor dysfunction doesn’t always mean “weak” — sometimes the muscles are too tight to function properly.

 And yes, you can be strong and dysfunctional.

🔍 Tight vs. Weak vs. Both?

Signs your pelvic floor may be too TIGHT (hypertonic):

•Trouble starting a urine stream
•Leaking despite a strong core
•Hip or low back pain
•Pain with sex or tampons
•Bloating or heaviness after lifting

Signs your pelvic floor may be WEAK (hypotonic):

•Leaking when you jump, sneeze, or lift
•Feeling like you can’t fully engage your core
•Prolapse symptoms (heaviness, bulge)
•Poor postural support

🧠 Many women have both — muscles that are tight and weak due to poor coordination or breath-holding during movement.

💥 Start Here:
✅ 360° Breathing: Inhale into ribs, back, belly, and pelvic floor
 ✅ Supine Pelvic Floor Connection: Gentle inhale → relax → exhale → lift
 ✅ Happy Baby or Deep Squat Holds: Helps release tight muscles
 ✅ Heel Slides or Deadbugs: Train deep core coordination
 ✅ Hip CARs and Glute Bridges: Restore hip-pelvic control

📣 You don’t need to live with leaking, bloating, or instability. And you don’t have to be postpartum to work on it.

Save this, share with a training partner, and check the slides for a self-assessment + how to get started 💜

#PelvicFloorHealth #WomensAthleticPerformance #PelvicFloorDysfunction #CrossFitWomen #PelvicFloorRecovery #CompetitiveFemaleTraining #CoreTraining #DiaphragmaticBreathing
‼️If you always have an extra kip or your paus ‼️If you always have an extra kip or your pausing between your toes to bar try these drills are for YOU ⬇️

1️⃣ Kip Between Bands

This one is an awesome tactile cue! Kipping between the bands gives you a target to shoot for. When you bring your legs up your back should be touching the band behind you.

When you move to the arch your stomach should be touching the front band.

2️⃣ Rhythm Drill

Sometimes the rhythm is getting off because your feet are falling down instead of putting your feet where you want them. This drill gives you a target to plant your feet to so you can practice landing and pushing into the arch instead of just falling.

3️⃣ Toes to bar + knee tuck complex

Adding in a knee tuck can help you find your positions ano make it easier to move your body behind the bar in the hollow body position

Have you tried these drills? Which one is your favorite?

Ready to start crushing some toes to bar?!! We’ve got a Guide, a 6 Week Program, an add on 3 day gymnastics program, AND we program lots of stuff in our CrossFit programs - SO many ways to master this skill. If you’d like the links drop a “toes to bar” in the comments!

#toestobar #crossfit #gymnasty #crossfitcoach #remotecoach #crossfitgymnastics
The hollow gets you up there but the arch loads th The hollow gets you up there but the arch loads the movement! Without a strong arch position you aren’t going very far!

📚Want help building the strongest hollow and arch? Get our newest guide: How to gymnastics hollow/arch - comment “gymnastics” for the link

➡️ Having a strong arch not only helps with gymnastics - it will also make overhead things like snatches easier AND helps you have strong positions for things like handstand push-ups.

Ready to build that strong AF upper back position? 

Here are 3 exercises to help make it happen! Use these exercises as warm ups OR finishers ⬇️

1. Banded Arch Pulls

Thin to moderate thickness band positioned at about knee height. Keep arms long overhead, hands in press position. Lock your triceps and keep your arms straight. Perform 2-3 sets of 10-12 reps.

2. Overhead Hip Extensions

These are HARD so get ready (you will like them!). Keep your arms inline with your head and move as one unit. If you’re still building a strong overhead position, start with body weight! Perform 2-3 sets of 6-8 reps.

3. Medball Thoracic Extensions

Another generally amazing mobility exercise, biggest points of performance here are to keep hips down while you move down and up over the medball.

Think of rounding your upper back over the ball then working to get the ball up as high as you can (this is building that thoracic!). Perform 1-2 sets of 10-12 reps (it might get spicy- you’re okay!).

Like these exercises? We program them in all our programs - from gymnastics to strength to crossfit!! Join us 💜

#competitivefemaletraining
5 Deadbug Variations to Level Up Your Core Stabili 5 Deadbug Variations to Level Up Your Core Stability ⬇️

Deadbugs are underrated when it comes to building real core control — especially for athletes. 

These 5 variations challenge your coordination, stability, and anti-extension strength in different planes:

1️⃣ Contralateral Deadbug

Contralateral movements emphasize cross-body coordination and anti-rotational stability, which is huge for athletic movement and functional strength. They train your core to resist movement, which is more relevant in sport and CrossFit than just crunching or flexing.

 2️⃣ Wall Deadbug

Wake up and activate that strong overhead position and the ability to keep your spine neutral!

 3️⃣ Anti-Rotational Deadbug
Works the same muscles as the contralateral with arms extended (these are challenging!)

 4️⃣ Overhead Banded Deadbug
Activate lats and core while waking up your transverse abdominis (deep core muscles) AND working on stability

 5️⃣ Deadbug with Press

A fun movement to work on building a strong core while also getting in some pressing and stability work

For every movement perform 2-3 rounds 10-20 reps making sure that:

✔️Small of the back stays on the ground
✔️You can go SLOW (this is NOT a movement you want to rush through) 
✔️You maintain control

Perform these movements as warm-ups or core finishers, get in the habit of doing some deadbug variation EVERY DAY and get ready to see incredible results in core strength (including helping with things like peeing your pants while doing double unders!)

🔥Did you know we have a 10 week core program? Comment “core” if you’d like the link!

#coretraining #crossfitaccessory #gymnasticsstrength #deadbugvariations #competitivefemaletraining #corestability #functionalfitness
Follow on Instagram

On a mission to help as many women as possible become the strongest, healthiest,

Connect

  • Facebook
  • Instagram
  • Twitter
  • Email

Services

  • 6-8 Week Programs
  • CrossFit Programming
  • Menopause Support

About

  • Free Guides
  • Link Tree
  • Free Weeks
  • Our Coaches

© 2025 Competitive Female Training - WordPress Theme by Kadence WP

  • Home
  • 3 Day Programs
  • STRENGTH PROGRAM
  • 6-8 Week Programs
    • Beginner Gymnastics
    • Bar Muscle Ups
    • Ring Muscle Ups
    • Strict Pull-Up Program
    • Kipping Pull-Ups
    • Chest to Bars
    • Toes to Bar
    • Double Unders
    • Kipping Handstand Push Up Program
    • Mastering Menopause Program
  • Our Coaches
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements