Choose your Own Program

Session Length: 30-40 mins 

Frequency: 5 days/week

Equipment required: Resistance bands, kitchen chair, towel/yoga mat for comfort

Training Goal: Advanced workout, more advanced movements, shorter rest periods. High to very high intensities

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment suggestion: Dumbbells, Resistance Tubes/Bands

Alternative equipment:Full Water bottles, tins or other weighted items that are safe to use.

Training Goal: Introduction to exercises, low to medium intensity, fat burn, muscle tone

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 45-60 mins

Frequency: 3 days/week

Experience: Over 1-year gym experience

Equipment suggestion: Dumbbells, Resistance Tubes/Bands - to get the most out of the advanced session we advise you have dumbbells of differing weights and a collection of bands.

Training Goal: Improved strength, muscle size and definition

Session Length: 40-60 mins

Frequency: 2 days/week

Experience: Over 2 years of dedicated strength training.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy