Our structure, our member to coach ratio, and our cyclical periodisation.

Every session focuses on Postural Correction, Rehabilitation and Weight Management. 

Specifically designed for people 2/10 - 7/10 fitness, our proven systems burns through the unwanted fat, builds strong purposeful muscle and redefines movement for the average body. 

Many people go to the gym 5 days a week (frequency) but their intensity is lacking or their actions are incongruent with their goals. 

People join a class with specific actions that may make them sweaty, puffed and fit, but the frequency is too high for their skill set and the actions suffer leading to injuries. 

Specific Results comes from specific Actions, with appropriate Intensity and the necessary frequency. Any other combination is a recipe for frustration or injury.

After a thorough warm up, we lift heavy for approximately 30 minutes. This purposefully reduces muscle imbalances, improves active tissue mass and increases the success of healthy weigh management.

After weights we move in to Conditioning which can be 7-15 minutes of High Intensity Interval Training, Metcon, or a Bootcamp style circuit. This portion of the session is specifically focused on cardiovascular health, feel good endorphins, and mental development. 

Finally finishing off with mobility to undo the tension of the days session, plus work towards your particular goals and imbalances.

Our sessions are capped at 10 people per session, providing a significantly more personalised session, to support you with your individual goals, whilst still working with in the team.

Our program undulates through effective periodisation for 13 weeks, which as a phase, is repeated 4 times per year for maximum results and testing opportunities.

This way our program never gets boring, is appropriately challenging for the above fitness levels and allows 8 optimal opportunities for a beginner to start per annum.