The Warrior School Podcast

Most women think programming is: pick a muscle, pick an exercise, add weight, repeat. But girl... that’s not programming. That’s a to-do list in Lycra. And it won't help you build a bod you love. In this EP – Part Two of my Programming Miniseries – I take you BTS of how I actually build training for my Warriors. Not random workouts. Not “glute day” and “arm day.” Real programming – that sits at the intersection of biomechanics, stress, and adaptation and is tailored to your body. I walk you through my Programming Umbrella (biomechanics, technique, load management), show you how I filter your exercises so they’re actually doing what you think they’re doing, and break down real case studies like shoulder and SI pain. You’ll leave this EP understanding why you're programming isn't working – and what has to change in your training if you actually want to get stronger, build muscle, and stop getting injured. If you’ve ever tried to write your own program and gotten stuck… or followed someone else’s plan and wondered why your back hurts and nothing changes – this one is for you girl. Key takeaways Programming ≠ coaching - A program is just sets, reps, and exercises. Coaching is the ongoing process of reading your body, adjusting exercise selection, managing load, and giving you feedback so you can execute at the standard required for real results. You’re not a computer – you’re a human - I can “write” a program for you, but your body will constantly give me feedback: niggles, pain, execution, fatigue, recovery. Good training responds to that feedback. You program a computer. You coach a human. The Programming Umbrella: the three prongs I use for every Warrior (biomechanics, technique and load management). Exercise “SEO”: the new game for exercise selection - Old way: muscle + modality (“quads + barbell back squat”). New way: movement quality → primary muscle → secondary muscle → length–tension → modality → constraints → stability demands → intent. This is how I filter the right exercise for your bod instead of just picking from a menu of “leg exercises.” Long vs short moment arms matter. Real examples: how I think about common exercises (walking lunge, Db row, landmine strict press) How I structure your training week Case studies: shoulder pain & SI / low back pain My progression hierarchy Why mentorship matters (and why the industry frustrates me) Powerful quotes from the episode “You program a computer. You coach a human. A PDF with sets and reps is not coaching.” “Programming sits at the intersection of biomechanics, stress, and adaptation. If those three aren’t aligned, your body will not change the way you want it to.” “The exercise isn’t the stimulus. The joint action under load is the stimulus.” “Most women are following programs that aren’t biomechanically accurate and aren’t aligned with their body. That’s why you don’t get stronger. That’s why you keep getting injured.” “Progressive overload is not ‘just add weight.’ It’s more tension, in the right position, with better technique.” Connect with Amy & work together Apply for Warrior School Coaching - Build a strong, feminine bod with programming that actually respects your biomechanics and your life. Follow Amy on IG - @amykatebowe for training breakdowns, programming deep dives, and behind-the-scenes of Warrior School. The Warrior School Podcast - Subscribe, rate, and review to help more women find this work and transform how they train. Share this episode with a woman who’s been “doing all the workouts” and still not seeing results – she needs to know she’s not the problem. Her programming is. Play To Win — AUSTRALIA If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia. A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process. Details + tickets: https://warriorschool.co/play-to-win-live-australia/ THE WOMEN WHO TRAIN SURVEY Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH

Most women think programming is just “squats, lunges, push-ups”—but real programming lives inside systems. This EP, is from a group coaching call inside of Warrior School. It is Part One of a Programming Miniseries, where I took the Warriors BTS, showing them the actual architecture behind Warrior School programming. A huge part of what I teach here is influenced by my first coach who I starting working with in 2012 and the incredible methodology developed by Pre-Script. Because you’ll hear me talk about movement indexing, resistance profiles, and the valence system — and these concepts come from years of studying coaching, biomechanics, and specifically from the Pre-Script education framework. Their system has deeply shaped how I think, how I coach, and how I build programs that actually work for women's bodies. In this EP, I show you why most women never see progress: they were given sets, reps, and exercises… but never the system underneath. You’ll leave understanding how I design programs that are biomechanically balanced, nervous-system aware, and built to make you stronger and help you build the bod you want. Key takeaways Programming isn’t built from exercises — it’s built from systems. Movement indexing, resistance profiles, and valence (a framework popularised by Pre-Script ) form the backbone of real, long-term progress. Pre-Script’s movement indexing gives training its architecture. We sort every exercise by joint action, position, limiting factor, and muscular intent — a library system for your body so you’re always training the right movement, not just a random one. Resistance profiles (another Pre-Script concept) keep your joints and muscles healthy. Long, mid, and short positions are distributed across your week so you’re not hammering tissues in only one range. The valence system protects your nervous system. A Pre-Script framework that helps us balance output, skill, capacity, and recovery — so you’re not living in burnout mode. This system-based approach is why Warrior School works. You’re not just checking off workouts. You’re training in a way that respects biomechanics, tissue tolerance, nervous system needs, and long-term progression. Powerful quotes from the episode “We don’t program through body parts. We program through systems — and Pre-Script taught me that framework.” “Most of the fitness industry is obsessed with sets and reps. No one is talking about the systems underneath.” “Movement indexing is your body’s library. Without it, you’re choosing exercises in the dark.” “Valence keeps you from living in output-only mode — and your nervous system will always steal from your results if you ignore it.” “Owning the movement starts with owning the system behind it.” Resources Mentioned Pre-script https://www.pre-script.com/ Connect with Amy Instagram: @amykatebowe THE WOMEN WHO TRAIN SURVEY Is this you? A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time? If yes, I’d love you to complete this short survey. Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up. Link to survey https://amy639434.typeform.com/to/ciB5yQlH Play To Win — AUSTRALIA If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia. A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process. Details + tickets: https://warriorschool.co/play-to-win-live-australia/ Love the Show? Here’s how to support her ❤️ Leave a rating + review (it truly helps more women find the show) Subscribe so each new episode lands directly in your ears Share it with a woman you love — your sister, your training partner, your best friend. Your support helps us grow The Warrior School Podcast and reach more women who need this work. Xo

Alright girl, today I’ve got David Grey on the pod. If you don’t know him — he’s one of the most sought-after and coolest coaches in the rehab and performance space. He’s worked with Olympic athletes, pro footballers, and everyday people who were told they’d never move pain-free again. What I love about David is he doesn’t just chase symptoms — he changes how you move. He blends rehab, strength, and athleticism in a way that’s simple, powerful, and actually works. His approach is rooted in strategy and systems. But he always starts with the goal or vision - what do you want to be able to do. (and not being in pain is not a goal). Then we reverse engineers the plan and strategy from there. We talk about why variety is the secret to resilience, why pain isn’t proof you’re broken, and why rehab is just training with a different name. This one’s sharp, practical, and it’ll flip how you see your body. Key Takeaways Rehab = Training. The only difference is pain. The process is progressive loading, intelligent exercise selection, and consistency. Variety builds resilience. Pure specialization makes you fragile; mix loads, tempos, planes, and patterns. Execution > exercise list. It’s not “do calf raises,” it’s own the standard and progress it (tempo, range, reps, load). Pain is nuanced, not a verdict. The biopsychosocial model matters: training load, sleep, stress, food, belief. Foundation before hacks. Walk more, eat enough, sleep, and dose your training — before you blame hormones. Joint longevity kit. Daily walking, big-toe extension, strong knees (bend + load), a supple spine (rotate/side-bend), hips that move. Goal → map → milestones. Start with the vision (play tennis, run 5K, lift), then reverse-engineer the steps and targets. Quotes “Rehab is just training in the presence of pain.” — David Gray “Variety is what keeps you resilient. Specialization without it makes you fragile.” — David Gray “Every movement has a standard — own it before you load it.” — Amy Bowe “It’s not your hormones if you’re under-recovered and under-fed — clean up the foundations first.” — David Gray “Pain doesn’t mean you’re broken; it means your body wants better capacity.” — Amy Bowe What We Cover The myth that anything sub-maximal is “useless” — and why low-load work still drives progress How David programs for athletes and everyday humans: vision → constraints → clear targets Training through pain without making it your identity Why scans rarely change the plan — and what actually does The most over-prescribed rehab trope (hi, “sleepy glutes”) and what to do instead A realistic “joint health insurance” plan for women in their 30s–40s Links & Resources Connect with David — Coach & educator at David Grey Rehab, known globally for redefining movement and rehab with precision, clarity, and results. The gram: https://www.instagram.com/davidgreyrehab/ Website: https://www.davidgreyrehab.com/pages/david-grey-rehab Loved this conversation? Subscribe to The Warrior School Podcast for more bold, powerful talks like this. ** Share + Subscribe** If this episode struck a chord—share it with a woman who needs to hear it. Tag @amykatebowe and @davidgreyrehab https://www.instagram.com/davidgreyrehab/

Today, girl, I’ve got someone very special back on the mic with me. Five years ago, Nerida Bint joined me on this podcast. Back then, she was running two of the biggest women’s-only gyms in Australia — leading 500 women, 15 coaches, building an empire of strength. Since then? Life dismantled. Her businesses, her relationship, her identity — all stripped down in the chaos of 2020. And from that breakdown came her greatest breakthrough. Now Nerida doesn’t just build gyms — she builds women. She teaches emotional intelligence. She helps women step out of their stories, face the emotions they’ve been running from, and finally lead themselves with power, grace, and truth. She’s a heart-led entrepreneur, a thought leader, a coach, and a woman who has lived the collapse and the comeback. And in today’s conversation, we talk about the emotional homes we inherit, the epidemic of disconnection, and why doing the big, beautiful brain work is just as important as the training floor. This one is electric — elegant, raw, and deeply human. You’re going to love it. In this episode, we talk about what happens when your big, beautiful brain is telling one story, but your nervous system can’t hold it. We dive into emotional homes, unconscious beliefs, self-worth, and why doing “the work” means more than podcasts and therapy—it means execution. This is the conversation every woman who trains, leads, or builds anything needs to hear. Key Takeaways Your emotional home—the feelings you absorbed between ages 0–7—still runs your life until you rewire it. Therapy and talk work only go so far; your nervous system has to learn to hold what your brain wants. Most women aren’t failing because they lack information. They’re failing because they aren’t executing at the level required. You can’t force anyone else to change. Show, don’t tell. Energy (cellular + emotional) is the foundation. Without it, nothing holds. Quotes to Share “Anything you don’t have in life is because you’re unwilling to feel a feeling.” — Nerida “Your identity will never outgrow your nervous system’s capacity to hold it.” — Nerida “Stop feeding the wrong identity. Start feeding the woman you want to become.” — Amy “The world reflects what you believe you’re worthy of—deep down, not just consciously.” — Nerida “Training isn’t the hard part. The story you tell yourself is.” — Amy Next Steps Want to go deeper into this work? Check out Nerida’s course → Master Emotional Intelligence Course: https://www.neridabint.com/master-course Special offer so you can access the full course for $499 using the code: PODCAST. The course includes 6 modules, 60+ video lessons, and 60+ worksheets, all designed to help people build confidence, transform relationships and strengthen their emotional resilience and smash through limiting beliefs. Connect with Nerida The gram: https://www.instagram.com/neridabint/ Website: https://www.neridabint.com/ 🎧 Loved this conversation? Subscribe to The Warrior School Podcast for more bold, powerful talks like this. 📍 Ready to train like a woman who wins? → Apply for Warrior School Coaching 📲 Share + Subscribe If this episode struck a chord—share it with a woman who needs to hear it. Tag @amykatebowe and @neridabint with your biggest takeaway. Leave a review. Hit follow. And keep showing up for the woman you’re becoming.

Welcome to the final instalment in our three-part series on becoming a f*cking badass. In part one, we defined her. In part two, we uncovered what blocks her. And now in part three, we build her. But let me tell you something straight up: you don’t become a badass by doing more. You become her by learning to hold more. In this EP, I share the three core capacities you must train if you want to become a woman who can lead, lift, and live a powerful AF life: the ability to hold tension the ability to hold energy the ability to hold power This is the anatomy of a badass. I walk you through exactly how I train these traits inside Warrior School so you can build the body, the mind, and the systems to hold the life you want. Because badassery isn’t about doing more. It’s about building the woman who can hold more. Let’s go. KEY TAKEAWAYS: You don’t become a badass by doing more. You become her by building the capacity to hold more. There are three core capacities to train: tension, energy, and power. Most women avoid tension because they don’t have the energy to hold it. Execution > effort. The badass woman doesn’t do more reps—she does the right ones, with intention and control. Being seen, taking responsibility, leading with power—these are all trainable. You just need the reps. Everything you want requires structure, systems, and support. You can’t hold it alone. POWERFUL QUOTES FROM THE EPISODE: “You don’t become a badass by doing more. You become her by learning how to hold more.” “Tension isn’t the problem. Tension is what builds you.” “Most of you have mistaken exhaustion for effort. But burnout isn’t a badge of honour.” “You want to feel powerful, but the moment you do, you panic. Because power means pressure.” “A badass woman doesn't waste time questioning herself. She takes the damn action.” THIS EPISODE IS FOR: Women who are tired of doing more and getting nowhere Anyone who wants to build the physical and mental capacity to hold a big, beautiful life Coaches, leaders and high-achieving women who crave structure and strategy that actually works ✨ NEXT STEPS 🎧 Missed Part 1? Listen here: 10 things blocking your badassery (and what to do about it) Part || https://podcasts.apple.com/ca/podcast/the-warrior-school-podcast/id1470895252?i=1000723898882 📍 Ready to build her IRL? Want help building your own badass operating system? Apply for Warrior School Coaching 📲 SHARE + SUBSCRIBE If this ep hit something deep—share it with a woman who needs to hear it. Tag @amykatebowe with your biggest takeaway. Leave a review. Hit follow. Keep showing up for the woman you’re becoming

In this episode of The Warrior School Podcast, I talk about what it really means to be a badass woman—beyond aesthetics and hustle. If you're ready to build a strong bod, magnetic presence, and a wildly powerful life, this 3-part series is your roadmap. Let’s talk about becoming a F*cking badass. I break down what it actually means to be a badass (spoiler: it’s not just edge and rebellion—it’s energy, execution, and standards), and why you don’t need to be born confident, magnetic, or strong to become wildly powerful. You just need to build the body that can hold it. This one is edgy, elegant, and designed to leave you dangerously clear on who you are—and who you’re becoming. Pull up a chair, girl. Let’s talk about power. 💥 KEY TAKEAWAYS: The true definition of a badass (and it’s not what you think) Why your body is the foundation of your power and presence The role of energy, standards, and consistency in becoming magnetic Why mental toughness and clarity are non-negotiable The power of building your board of directors—your circle of badass women How to hold the duality of celebrating yourself while still wanting more 🖤 QUOTES TO SHARE: “A badass is a woman who is clear on what she wants—and is dangerously consistent." “She holds the standard. She leads herself. She has a body that can hold everything she desires.” “You don’t have to be born beautiful to be wildly attractive. It’s your energy.” “To your old identity, it’ll look obsessive. But to you—it’s just your standard.” “If you’re going to say yes to becoming a badass, what are you willing to say no to?” RECOMMENDED FOR: Women in their 30s and 40s who are ready to train properly, build a powerful body, and lead themselves like never before. This episode is especially for high-achieving women craving more energy, confidence, and clarity in their lives. 🎧 LISTEN NEXT: Ep 229: Is Training Hard Bad for Female Hormones? Ep 230: Is Warrior School Right For You? Ep 220: Is It All Downhill After 40? 📲 GIRL SHARE & SUBSCRIBE: Love the pod? Share it with a badass woman in your world. Subscribe, leave a review, and tag @amykatebowe to tell me what being a badass means to you. See you in Part 2.

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/

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. 🌶️💋