TRAIN
While you’ll feel your heart pumping, Train classes are to build strength, not cardio. Train classes combine compound strength training movements with complimentary movements. Compound lifts are movements that are multi-joint, multi-muscle movements.
Your instructor will intentionally program your workout to strengthen muscles with varying intensities like slow negatives, drop sets and partial reps. You can expect a quick warm-up, about three main sets, a core finisher and a cooldown. Train classes utilize body weight, kettlebells, dumbbells and resistance bands.
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FULL
Train Full Classes will include compound movements from squats to overhead presses, kettlebell swings, and plank rows that will uniquely challenge your full body. Complimentary movements may include bicep curls, glute bridges, chest presses and core exercises.
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UPPER
Train Upper Classes focus on the upper half of your body. Foundational movements may include planks, pushups, bent-over rows and overhead presses. Complimentary movements may include band pull-aparts, lateral raises, bicep curls, and tricep extensions along with core strengthening movements.
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LOWER
Train Lower Classes focus on the lower half of your body. Fundamental movements for these classes include, but are not limited to squats, lunges and deadlifts. Complementary movements may include glute bridges, reverse Nordics, monster walks, and calf raises along with core strengthening exercises.
RHYTHMIC TRAIN
In Rhythmic Train classes, music is the driving force behind the tempo of the strength movements. There is an emphasis on foundational strength training movements such as squats, deadlifts and overhead presses combined with lighter, continuous complementary movements such as lateral raises, band pull-aparts, monster walks, glute bridges and core exercises.
The instructor will focus on building strength rather than cardio; however, Rhythmic Train will not always have scheduled rest. We encourage members to move in a way that feels best for them and to take rest as needed. These classes have minimal jumping and utilize body weight, kettlebells, dumbbells and resistance bands.
TRAIN + ROW
Train + Row is a high-intensity style class that incorporates a mix of cardio and strength movements in which we will alternate on and off the rower throughout the class.
Classes will consist of a 5-10 minute warm-up, followed by various working pieces that could include EMOMs (Every Minute on the Minute), AMRAPs (As Many Reps or Rounds As Possible), Circuits, and interval training. All classes will conclude with a cool down and stretch.
train + recovery
Train and Recovery classes consist of half a Train class, and half a Recovery class. Typically, the class starts with Train, and ends with Recovery. These classes are the perfect mix of compound strength training followed by myofascial release techniques and stretching to keep your muscles flexible, strong, and healthy.