Six programmes, one operating model.

Foundation Strength

Foundation Strength is the entry programme for people who have not followed a written lifting plan, or who last trained without a log. The assessment sets starting loads from what you can do in the room that day. Week 1 introduces squat, hinge, press and pull patterns with dumbbells or a barbell, plus a short work-capacity finish. Weeks 2–6 add load or repetitions on a fixed progression rule and keep one session lighter. The review restates attendance, the loads that were completed, and whether the next block stays on Foundation or moves to Small-Group Strength or a Capacity Block. We stay inside any limitation you declared. The coach on your programme writes substitutions when a pattern needs a different stance or implement.

How a session runs

• 0–8 min — pulse check, warm-up sets and any flagged positions from the screen
• 8–22 min — main squat or hinge pattern
• 22–38 min — press or pull, then an accessory pair
• 38–50 min — trunk or posterior-chain work
• 50–55 min — cool-down and the session log

Desk-Load Reset

Desk-Load Reset is written for office workers who sit most of the day and want the training week to address that load. The assessment pays extra attention to neck, shoulder and hip positions, and to how long you can hold a hinge or overhead pattern before we see a flag. The block mixes mobility tasks, posterior-chain strength and controlled loading for the upper back and neck, inside the same 55-minute session. Cadence is usually two sessions a week so the plan can sit beside a long desk week. Small-group slots are available when six people share similar restrictions. Nutrition talk, if it happens, is general guidance only. The review lists which positions changed on the re-screen and which still need a reduced range.

How a session runs

• 0–10 min — positional screen and breathing work on the mats
• 10–25 min — hinge or split-stance strength
• 25–40 min — upper-back and shoulder loading
• 40–50 min — neck-safe accessory and mobility pair
• 50–55 min — notes for the desk week and the session log

Small-Group Strength

Small-Group Strength is a shared weekly slot capped at six people. The session outline is the same for the group. Individual loads, skipped patterns and regressions sit on each person’s record. You still complete the assessment before you join, so the coach on the slot already has your numbers. Places are sold as a 12-session term aligned to the timetable. If you miss a session, the 12-hour cancellation rule applies; a late cancel counts as used. Mid-term switches into one-to-one are possible when a slot is free and the remaining sessions can be re-issued. The end-of-term review is still written per person, using that person’s log, and is handed to that person only.

How a session runs

• 0–8 min — group warm-up, individual notes taken at the rack
• 8–24 min — main lift with individual loads
• 24–40 min — second strength piece or conditioning finish
• 40–50 min — accessory pair
• 50–55 min — logs written before the next group arrives

The assessment decides the first block. If you have never followed a written lifting plan, Foundation Strength is the usual start. If your week is already full of desk hours and the screen shows limited positions, Desk-Load Reset is the usual start. A current clearance letter points to Return-to-Training. People who want a reserved shared slot after a Foundation block move to Small-Group Strength when a place is free. Capacity Block is chosen when the agreed priority is the conditioning line. Remote Programming is added when travel would otherwise break a studio block. You can hold two formats in sequence (a studio block, then remote for a trip) on the same record.