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group training

OUR METHOD

PWR's group programming has been developed in a unique way to promote and enhance your overall health, strength, cardiovascular wellness, and longevity, by incorporating six main movement patterns: Squat, Hinge, Lunge, Push, Pull, & Carry.

 

Each movement pattern is programmed a minimum of 2x per week, along with conditioning & core exercises.

MONDAY: SQUAT & PULL FOCUS

KPI (aka target) = Volume focus for squat & pull exercises

Main muscle group areas worked: Quads, Back (traps, rhomboids, lats), Biceps

 

TUESDAY: HINGE & PUSH FOCUS

KPI = Volume focus for hinge & push exercises

Main muscle group areas worked: Glutes, Hamstrings, Calves, Chest, Triceps, Shoulders

 

WEDNESDAY: METABOLIC CONDITIONING / HIIT

KPI = Endurance, speed, and power focus

Full body workout with added light weights/resistance

THURSDAY: SQUAT & PULL FOCUS

KPI = Time Under Tension focus for squat & pull exercises

FRIDAY: HINGE & PUSH FOCUS

KPI = Time Under Tension focus for hinge & push exercises

SATURDAY: METABOLIC CONDITIONING / HIIT

KPI = Endurance, speed, and power focus

Full body workout with added light weights/resistance

13 WEEK TRAINING CYCLE

Our cyclical training approach prioritizes foundational movement techniques with enough reptation so our clients realize individual progress. Variables, such as intensity and load, allow for additional growth opportunities and advancement consistent with one's individual goals.

 

RESET WEEK

The 13th week of each programming block (end of March, June, September, December) is dedicated to resetting the body trough mobility, flexibility, and light resistance exercises. In order for the body to prepare for the next programming block, this week is CRUCIAL to attend in order to see and feel consistent progress toward your individual goals here at PWR.

HOW TO OPTIMIZE YOUR WORKOUT SCHEDULE:

Each week we recommend:

3-5 total workouts at PWR, including at least 1 Squat & Pull day, 1 Hinge & Push day, and 1 Conditioning

1-2 fun, physical activities outside PWR

1-2 active rest days (#WalkingIsCool)

We understand schedules & life circumstances differ for everyone. We recommend a consistent weekly schedule, ideally hitting all 3 (Squat & Pull, Hinge & Push, Full Body) sessions each week. The more consistent your routine, the better result and benefit you'll see!

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