Minimal Equipment Program

We start with some activation work to protect the hips, knees and ankles and prepare the body for whats coming. 

We then move on to our main lift for the day which will be some kind of single KB/DB lower body strength movement...This should be a Goblet Squat, Split Squat, Lunge variations etc using volume and tempos to allow us the squeeze the juice out of the minimal kit(More experienced lifter will add band resistance to further enhance the strength stimulus) 

Lower body accessory work which is designed to strengthen weakness's and tick the hypertrophy box to build muscular size, strength and durability

Mixed Modality Conditioning is how we end most sessions, this is the chance to go for it, ending with a big calorie burn and depending on the programming adding in some extra muscular volume

Starting off with something to get the shoulders moving and the upper back active and ready to withstand the struggle ahead.

The max effort movement in this session becomes an upper body movement, most commonly a horizontal or vertical pressing movement 

Upper body accessory is about hitting those mirror muscles, chest, arms, shoulders because part of feeling good is looking good 

Again we end with a Met Con which is usually interval based on this day

This is the big performance day, we lift dynamically, jump, swing and move with intent

The opener is a CNS activator where we excite the central nervous system with light plyometric movements 

We then move in to our Dynamic lifting which is usually some form of loaded jump, full body lift or swing done with moderate volume at a high intensity 

The accessory work here is about building robustness with the focus being more on the hamstrings, hips, glutes and lower back

The Met Con here is usually sprint based, short, sharp, savage

Again we aim to excite the CNS this time with sprints or if the space is limited we do something that elicits the same response with in the space we have 

The lift is a variation of a classic weightlifting movement clean, snatch etc or a double compound movement like a Sumo Deadlift High Pull or Thruster.

The accessory is back focused working on pulling movements upper back, lats, traps and rear delts...This is the work that build durability and enhances those mirror muscles 

Conditioning... we do a score focused piece, something you can aim to push on and hit a highscore and something you can return to and try to better your score as a measure of your fitness

We also program 1 Sweat session, an Aerobic conditioning style workout that is just about moving for 30 minutes at a steady pace, no heavy work just a sweat. The only additional kit we throw in to these is Skipping ropes for people who can skip at an intensity, Resistance bands and some plyometrics again for people who are competent, we also provide alternatives to scale any of this