This goal of this program is to perform a low intensity and higher volume work to the muscles for blood flow and the feeling of a pumped muscle. The workout is divided in 2 parts, one part is for the ...

This goal of this program is to perform a low intensity and higher volume work to the muscles for blood flow and the feeling of a pumped muscle. The workout is divided in 2 parts, one part is for the females where we focus on the glutes, legs in general and either paired or finishing with abs exercises. The second part is for the men, where we pump the arms (Triceps & Biceps) along with exercises targeting our abs. This program has 1 workout per week which appears on our schedule on Wednesdays & Thursdays. Think of it as putting the work in and showing up without over-exhausting the body.

Even though the name starts with core, this is a fast pace workout that trains the cardiovascular system and the core as a whole unit. We vary the intensity and volume of the sessions, great for someo...

Even though the name starts with core, this is a fast pace workout that trains the cardiovascular system and the core as a whole unit. We vary the intensity and volume of the sessions, great for someone looking to train their conditioning without the use of very heavy weights. The sessions are mostly a combination of conditioning and core exercises or we start up with conditioning and then wrap up the session with exercises targeting every core action (Flexion, rotation, lateral flexion, extension.

With this program as the name itself states, we train the muscles of the upper body and upper extremities. Our split is often changed, we go with 1 split for 12-16 weeks, depends. Currently we are wor...

With this program as the name itself states, we train the muscles of the upper body and upper extremities. Our split is often changed, we go with 1 split for 12-16 weeks, depends. Currently we are working on 1 Push, 1 Pull, 1 Shoulders & Arms and 1 Chest & Back. This is a program that can be very helpful for someone looking to build muscle, we focus on the big, compound lifts but also do a lot of accessories with isolated work on the muscles. We vary some of the exercises for the female and we often include abs exercises paired with the muscle worked (chest, back etc).

Lower body training is essential for everyone, it's not only for the girls. That's why we have completely different sessions for men and women on our lower body program. For the women, we focus on tra...

Lower body training is essential for everyone, it's not only for the girls. That's why we have completely different sessions for men and women on our lower body program. For the women, we focus on training the glutes and posterior chain more than the anterior chain (quadriceps muscles). We do perform compound movements like squats, deadlifts, lunges but don't put too much emphasis on accessories or isolated work on the quadricep muscle. As for the men, we look at the legs globally, with a bit more focus on the quads but still trying to maintain that balance between the posterior and anterior chain. We usually train lower twice per week, one session is focused on strength with higher intensity and more focus on the compound lifts and the second session being more volume focused and performing lot of derivatives and accessories for isolated work.

Look at functional training as the complete package of every program combined. With this session, we often change the splits, we focus more on training different qualities instead of muscles because i...

Look at functional training as the complete package of every program combined. With this session, we often change the splits, we focus more on training different qualities instead of muscles because it's a full body workout. When I say qualities, I mean putting focus on strength, power, hypertrophy, conditioning and other small branches like coordination, balance and flexibility. We provide detailed warmup to focus on improving the mobility of the joints, proper activation of the muscles and revving up the nervous system. We usually have 4-5 different functional workouts per week, depending on the current split we are on. What you can usually expect these workouts to be is Mix (targeting at least one exercise on each quality), Metcon (Metabolic conditioning, high intensity cardio session) Strength & Hypertrophy (training these 2 qualities with different full body exercises).