Your Foundations Session
Whatever style fits you best, it's built on the same foundations — moving well through the basics. Here's a balanced full-body session to start today; your coach shapes the emphasis toward your style from here.
🔥 Warm-up
Easy Walk + Arm Circles
WatchWarm the body and loosen the shoulders before you load them.
⚡ Workout
Bodyweight Squats
WatchThe foundation of lower-body strength. Sit back, chest up.
Incline Push-Ups (wall or counter)
WatchPress strength, scalable to any level — hands higher makes it easier.
Glute Bridges
WatchTeaches the hip hinge and switches on the muscles sitting turns off.
Plank Hold
WatchBrace your middle, straight line head to heels. Knees down if needed.
🧘 Cool-down
That’s the foundation every style is built on. From here your coach tailors the emphasis — more strength, more cardio, more mobility — to the match you just got. The basics, done consistently, are what change everything.
That was Day 1 — a taste
Want your own plan — and a real coach in your corner?
The plan is where it gets personal — built around your body, adapting as you go, with a real coach checking your progress. Here’s what that gives you:
Built around your body
Your result, goals, injuries and equipment shape every session — not a generic list.
It progresses every week
Three phases across 90 days that get harder as your body adapts. No guessing what comes next.
A real coach in the loop
Your coach reviews your logged sessions and adjusts the plan as you go — a real person, not an algorithm.
Progress you can see
We re-check your result along the way, so you watch it actually move.