Small Group Training

Our Small Group Training model is built around complementary training formats designed to work together — not as isolated classes.

Each session type develops a specific physical capacity so that, together, they create a balanced and sustainable strength program.

This is structured training — not random workouts.

Begin Your Intro Experience

The Training Formats

Each format contributes to a different component of the overall system.

Functional Strength is our foundational resistance training session built around five primary movement patterns: lunge, push, pull, hinge, and squat.
Using progressive overload, this format develops strength, coordination, and joint stability in a structured, measurable way. Sessions are programmed intentionally to support long-term progress — not just short-term intensity.
Members learn to lift with control and confidence while building strength that supports daily life and sustainable performance.
Power Focus is our strength-based conditioning session designed to build work capacity and cardiovascular endurance alongside resistance training.
Using structured intervals and controlled intensity, this format challenges stamina while reinforcing strong movement patterns.
Power Focus complements Functional Strength by improving conditioning without compromising technique or long-term progression.
Our Barre training follows a structured progression designed to build control, endurance, and movement confidence over time.
Barre Foundations
Barre Foundations focuses on alignment, technique, and foundational strength. This session develops core stability, muscular endurance, and movement awareness — establishing the base for progression.
The format remains intentionally consistent, allowing members to build skill, familiarity, and confidence with each session.
Barre Mobility
Barre Mobility builds on the foundation established in Barre Foundations by integrating greater range of motion, fluid transitions, and mobility-focused strength work — while maintaining the alignment and control principles developed in Foundations.
Together, these sessions support muscular endurance, joint stability, and long-term movement quality.

Athletic Yoga moves through structured flows with longer holds and controlled transitions to build strength, joint support, and body awareness.
Each session follows a clear training focus — such as core stability, balance, upper-body support, or mobility — with progressive warm-ups designed to prepare the body safely and intentionally.
You’ll receive clear coaching, movement options, and guidance throughout. This is an all-levels environment where you’re encouraged to work at your own capacity and progress over time.
Purposeful and grounded, Athletic Yoga supports better movement quality so you can train stronger and recover more effectively.
Mat Pilates is a core-focused strength session designed to improve stability, alignment, and muscular control.
Blending classical and contemporary Pilates principles, this format emphasizes controlled movement, breath coordination, and deep core engagement. Light resistance tools such as weights, bands, and Pilates balls are incorporated to enhance challenge while maintaining precision.
Mat Pilates supports posture, spinal stability, and overall movement efficiency — complementing our strength and conditioning formats.
Stretch & Release is a guided recovery session focused on improving mobility, reducing muscular tension, and supporting joint health.
Using targeted stretching and self-release techniques with massage and trigger balls, this format helps restore tissue quality and improve range of motion.
Designed to complement strength and conditioning sessions, Stretch & Release supports recovery so you can continue progressing safely and consistently.

How The System Works Together.

Each training format plays a specific role within the overall program.

Functional Strength develops foundational strength through progressive resistance training.

Power Focus improves conditioning and work capacity.

Barre and Pilates reinforce muscular endurance, control, and joint stability.

Athletic Yoga and Stretch & Release sessions restore mobility and support recovery.

When these elements are combined intentionally across the week, they create balanced development. Strength improves through repetition and progression. Mobility preserves joint health and movement quality. Recovery allows the body to adapt and continue progressing. For this reason, members are encouraged to follow a balanced weekly rhythm rather than repeating the same session multiple times per week.

Recommended Weekly Training Rhythm

2–3 Sessions Per Week

Build A Strong Foundation
Functional Strength
Barre or Pilates
Athletic Yoga or Stretch
Focus: Strength development with mobility and recovery support.
3-4 Sessions Per Week (Most Common)

Balanced Training Rhythm
1-2x Functional Strength
Power Focus
Barre or Pilates
Athletic Yoga or Stretch
Focus: Strength, conditioning, and mobility working together.
4-5 Sessions Per Week

Full System Integration
2x Functional Strength
Power Focus
Barre or Pilates
Athletic Yoga or Stretch
Focus: Progressive strength development supported by conditioning and recovery.

Get Started with Our Intro Experience

All new members begin with our Intro Experience.

This onboarding includes 3 Private Coaching Sessions — 1 consultation and movement assessment, followed by 2 personal training sessions — designed to introduce our training approach with guidance and support.

During these sessions, your coach will:

• Assess your movement patterns and current strength

• Introduce foundational lifting techniques

• Help you understand how the training formats work together

• Recommend an appropriate weekly training rhythm

Your Intro Experience also includes 1 week of Unlimited Small Group Training, allowing you to experience the different sessions while continuing to receive coaching support.

By the end, you’ll have a clear starting point and a recommended path forward — whether through Small Group Training, Semi-Private Training, or a combination of both.

First time visitors only.