You'll train 4 days a week, each session targeting a different focus to develop well-rounded, functional strength from the inside out.
Primary Focus: Lower body strength & foundational core work
What You'll Train: Leg press, lunges, suitcase carries, glute activation, anti-extension core, breath resets
Why It Matters: Helps build control through the legs and hips while stabilising your core and easing pressure on the low back
Primary Focus: Upper body strength & postural alignment
What You'll Train: Seated rows, lat pulldowns, biceps/triceps isolation, shoulder support, thoracic/neck mobility
Why It Matters: Supports a strong, upright posture while improving pulling strength, shoulder positioning, and daily movement confidence
Primary Focus: Full-body flow & functional strength
What You'll Train: Goblet squats, Romanian deadlifts, kettlebell swings, floor press, isometric core holds
Why It Matters: Develops power, core control, and smooth movement integration from head to toe
Primary Focus: Overhead control & rotational stability
What You'll Train: Machine shoulder press, split-stance Pallof press, lateral raises, step-ups
Why It Matters: Builds real-world strength through balance, upright control, and resistance to rotation