The Movement program
Before you move often, you must move well.
Movement Assessment
We found a gap in most workout classes or gyms, which is not taking into account that each person comes to class with a unique history of the stress they put on their bodies. When these are assessed, workout programming becomes highly effective and the reduction for injury decreases. Assessments entail:
- Orthopedic exam of joint ranges of motion.
- Nervous system and breathing assessment.
- Global movement patterns such as squat and pushup mechanics.
- Goals for your 8 week session and long term goals including lifestyle changes.
- Corrective movements to address any findings in the assessment. These are performed daily and the beginning of class.
The Movement Program has 3 unique classes that range from beginning movers to advanced athletes so anyone, at any fitness level, is able to participate. Our classes are offered 2 days per week in the basic Foundations, Endurance & Performance classes. We have added a new 3 days per week class called Performance Plus for those individuals who are ready to take on the next level of fitness!
Foundations
Monday/Wednesday: 11AM
Monday/Wednesday: 4:30PM
Foundations is designed to teach you to move well through awareness of breath and body mechanics while you are in motion thru 1 day of strength and 1 day of cardio per week.
By the end of the 8 weeks you will be proficient in movements such as the Push, Press, Pull, Hinge and Squat.
Cardio days are built on a 30 second on, 30 second off approach, which allows you to stress your heart rate and then relax, improving your heart’s ability to pump blood more efficiently.
While this class may appear on the easy side, 80% of people with out prior experience coming into The Movement start here. This is an essential class to build your Foundation to move on to Endurance!
Endurance
Tuesday/Thursday: 7AM
Monday/Wednesday: 5:30PM
Tuesday/Thursday: 5:30PM
Once you know how to move well, you can move often and increase endurance. You will increase your capacity for load and build muscular and cardiovascular endurance, with more complex movements such as single arm and single leg variations.
Cardio days will now include longer work periods (4 rounds of 1 min on), followed by shorter rest periods, which allows you to build fitness and resiliency at a higher heart rate.
For most people this class is ideal and allows them to keep in mobile, strong and in good cardiovascular health, so you can stay in this class as long as you like.
A new session with revamped programming starts every 8 weeks. For those who want to push the envelope of what their bodies can do, safely, Endurance will prepare you for the Performance class.
Performance
Monday/Wednesday: 7AM
Tuesday/Thursday: 12PM
Tuesday/Thursday: 4:30PM
Performance Plus
Mon/Wed/Fri: 12PM
With proper exercise form, physical endurance and persistence, continued strength can be built, making the sky the limit to your performance!
Performance is designed to be the most advanced version of our Movement classes. We begin to implement purposeful periodization phases of training. This means that every 8 weeks the focus of your strength work will center around getting stronger in either a squat, a deadlift or a press variation.
Our cardio days will continue to include longer work periods (4 rounds of 1 min on), followed by shorter rest periods, which allows you to build fitness and resiliency at a higher heart rate.
Building off each 8 week program, you will continue to get stronger and more resilient, without getting bored!
Work Smarter, Not Harder
Each class, no matter the level, is based on a scientific approach that keeps you moving well, avoids injury and builds your capacity to perform in every day actives to athletic competitions. Paired with physical therapy principles these classes are both intense and therapeutic!
- Unique Corrective exercises given to you in your Initial Assessment. (5 minutes)
- Mindset of setting intentions for your hour in what you want to focus on. (1 minute)
- Warm up of joints and muscles using dynamic movements and held positions to prepare for load. (15 minutes)
- Strength and Endurance exercises. (20 – 35 minutes)
- Stop the stress process with paced breathing. (1-3 minutes)
As you read earlier, the Law of Diminished Return states, we don’t need to do more than 35 minutes of strength training or endurance training per day. In addition, each class prepares your muscles and your nervous system to accept ALL of the load that you give it in that short amount of time. The results are effective and efficient, allowing you to work smarter, not harder.
Why 8 week sessions?
Again, the law of diminishing returns comes into effect. When the body adapts to a workout, it is no longer as effective. If you don’t give it enough time, it’s still hasn’t learned what it needs to. 8 weeks allows you to learn and adapt to the skills you need to be stronger and more resilient with out hitting a plateau. By changing the programming every 8 weeks, and building on the skills you’ve learned, you continue to succeed with out hitting a plateau.
There is usually 1 week of in between sessions, which allows you to rest and for you to meet with your coach to come up with new goals for the next 8 weeks and talk about any lifestyle changes such as nutrition or sleep that may be effecting your recovery in class.