Your first two weeks
A trial week to learn the movements, then a second week on your written plan. Nothing is rushed, and the weights stay light at the start.
Week one Learn the movements
- Tell the coach anything you want us to know, including limits a doctor has given you.
- Warm up with the group: hip hinges, squats to a box, light holds.
- Learn the barbell grip and your stance with an empty bar or a light kettlebell.
- Take home your written plan for the four weeks.
Week one is light on purpose. It is for learning how each lift feels.
Week two Follow the sheet
- The same warm-up, so it starts to feel familiar.
- Work through the sets and reps written on your plan.
- Add a small plate where the coach has seen clean repetitions.
- Decide whether to join for the month.
If you continue, the ₹499 for the trial week goes toward your first month.
The first session
You meet the coach, and the coach shows you how to hold the bar. The rest of the group works at the same time, in the same hall.
Wear shoes you can stand firmly in. Bring water and a small towel. Arrive a few minutes early so the first session does not start in a rush.
Week one, an empty bar
The first squats are with an empty bar or one kettlebell. The coach stands to the side and watches your stance, your depth and where your weight sits on the foot. If something hurts, stop and say so. The weight is almost nothing, and that is deliberate. Position comes first, and the load follows. A coach would rather see ten slow, clean repetitions than three heavy ones. By the end of the session your legs will know the movement even if the bar felt like nothing.
Nobody expects a heavy lift in week one.
Week two, small plates
Plates go on in small steps, and only where your last sets looked clean. The sheet in your hand says where you are heading, so you are not asking the coach what comes next after every set. Some people add one small plate in week two. Others repeat week one with better form, and that is a fine week too.
Book your trial week
The trial week costs ₹499 and counts toward your first month. Tell us the plan you are thinking about and we reply on the number or email you give.
- Groups of up to 6 adults
- A written plan for 4 weeks, for each member
- Bhiwandi, Gaibi Nagar. Adults aged 18 and over