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Assessment
Baseline Assessment
A sixty-minute session in the enclosed assessment room, taken once before any plan is written. Nine measures are recorded: resting values, a six-position movement screen, grip and carry, three strength estimates and a 500 m row. The sheet is copied to you the same day and becomes the starting record for the membership.
Nothing is prescribed until those numbers exist. The assessment can be booked without joining; membership, if you proceed, starts from the written plan that follows within two working days.
60 min · once before any plan · assessment room
Strength
Barbell Strength Block
Squat, press, hinge and pull across three weekly sessions with fixed progression steps. Starting loads come from the five-repetition estimates taken at assessment, then move in planned increments rather than session-by-session guesswork.
Work runs on the racks and platforms. Every working set is logged on the floor so the six-week review is built from the record, not from recollection. Pairs are accepted when both members share the same block and similar loads.
60 min · 3×/week · racks and platforms
Strength
Hypertrophy Track
Machine and dumbbell work organised in four-week blocks, with volume recorded per muscle group. The track is for members whose written target is tissue work rather than a competition lift, and whose assessment supports higher weekly volume.
Sessions use the machine row and dumbbells to 50 kg, with benches and the cable column as needed. Loads, sets and rest are written into the plan and adjusted only at review or when a logged session forces a change.
55 min · 3–4×/week · machine row and dumbbells to 50 kg
Strength
Posterior Chain Rebuild
A narrower strength block for members whose movement screen or lifting history points to a weak hinge, limited hamstring capacity or an uneven loaded carry. The work is programmed twice a week so it can sit beside another track without pushing past the five-session ceiling.
The kit is the trap bar, GHD and cable column. Progression is written from the hinge estimate and the carry distance, not from a generic template. The review sheet treats this block as a measured rebuild, not as accessory work.
50 min · 2×/week · trap bar, GHD, cable column
Conditioning
Metabolic Conditioning
Interval work on rower, bike and sled, with heart-rate zones set from the baseline. Sessions are forty-five minutes and run two or three times a week depending on how many strength sessions the plan already carries.
The group is capped at eight so rest intervals and machine changes stay on the clock. Each interval is logged with zone and duration; missed intervals are marked with the reason, which the six-week review then has to account for.
45 min · 2–3×/week · rower, bike, sled · cap of 8
Conditioning
Endurance Build
Steady-state and threshold sessions for members who already run or cycle and need the conditioning deck to hold a written aerobic target. The 500 m row time and resting heart rate from assessment set the opening zones.
Work uses the rower, ski erg and air bike. Sessions are fifty minutes, twice a week, solo or paired. Threshold days are scheduled away from heavy lower-body strength so the log stays readable at review.
50 min · 2×/week · rower, ski erg, air bike
Mobility
Desk-Load Mobility
Hip, thoracic and shoulder work for members who sit through most of the working day. The session is thirty-five minutes in the studio, twice a week, and is written from the range measures and the six-position screen rather than from a generic stretch list.
The group is capped at ten. Positions that the screen flagged as limited are repeated and timed; positions that already meet the standard are not padded out to fill the clock. The review compares range to the baseline sheet.
35 min · 2×/week · studio · cap of 10
Mobility
Return-to-Training Progression
A forty-five-minute session twice a week for members who have been cleared by their own physiotherapist and need a written path back onto the floor. The centre follows the clearance letter and does not make clinical decisions.
Loads, ranges and excluded patterns are taken from that letter and from a shortened re-screen in the assessment room. If symptoms return during a session, work stops and the member is directed back to their clinician. The six-week review only proceeds against the measures the letter allows.
45 min · 2×/week · follows external clearance · assessment room and studio
Group
Small-Group Strength
The same programme structure as the private strength track, coached in a group of six. Session length is fifty-five minutes, two or three times a week, with starting loads still taken from each member’s own assessment rather than from a shared percentage.
The cap is hard: a seventh person is not added to a full slot. Logging is individual. The review sheet is individual. The group format is a delivery choice, not a diluted plan.
55 min · 2–3×/week · cap of 6
Group
Corporate Block
A twelve-session block booked for a team of six to twelve people. Sessions last forty-five minutes and are placed on weekday mornings or in the 18:30 slots, when the studio and a section of the conditioning deck can be held for the group.
Each participant still completes a baseline assessment. The written plan is a shared template with individual loads. Attendance and session logs are issued to the booking contact at the end of the block. Rates for corporate blocks are listed on the pricing page.
45 min · 12-session block · teams of 6–12 · weekday mornings or 18:30
