The Training Guide shows you how to get the most out of the Lift programme and is particularly useful if you are new to what we do. Take some time to familiarise yourself with Lift’s CLASSES PAGE where you will find more information on the contents of each class.

This guide offers insight into how the Lift programming works as a system and should act as a template for you to base your training on in line with your own goals. There are many individual factors that can shape your journey but with commitment and consistency we will get you there.

If you are unsure how your week may look, then please get in touch via our contact page.

The Lift Pyramid underpins the programming of Lift and was designed to help you achieve your goals as efficiently as possible. Your training should be built on solid foundations built with mobility and core classes. Developing stability at end ranges, develops capacity for strength at end range. It is this strength through full range of motion that bullet proofs your body and gives you all the essential foundations to develop more advanced movements and skills. Whether you want to achieve complex skills like handstand, or simply want to move better and more freely through life –  the pyramid applies to you.

If you’re new to Lift then its best to start at the bottom of the pyramid and get yourself to a Regeneration, Core or mobility class where our coaches will be able to guide you further based on your level of ability.

The approach outlined below is ideal for someone just starting at Lift, or someone who is looking to build an all round strong and mobile body ready for anything. Build your physical awareness whilst ensuring your physical foundations are well balanced and in place to give you the confidence to do whatever you want without your body letting you down

STUDIO CLASSES:

1 Regeneration

1 Lower Body

2 Mobility (Hips/Backbends)

1 Core Conditioning

If you want to master the handstand then its key that you are hitting the skill a minimum of  times a week, ensuring all the core and foundation work is always in place. Make sure to get plenty of core work in during your own training if you cant make to class!

STUDIO CLASSES:

2 Handstand

1 Shoulder Regeneration

2 Mobility (Hips/Backbends)

Bonus: Core Conditioning

For beginners we suggest no more than 2 rings sessions p/w. The rings can put a lot of pressure on untrained bodies so its important we give space for adaption at the start of your training journey. Aim for at least 2 days break between Rings sessions and a focus on maintenance and mobility in between.

STUDIO CLASSES:

2 Foundation Rings

2  Regeneration (Shoulder/Full Body)

1 Core Conditioning

One of the common issues we see with students rings development is an over focus on the big moves and not enough focus on foundations. There is no shame in reinforcing the foundations. Everyone will benefit from consistently revisiting foundations – even the coaches! Building strength requires consistency. You want to be able to achieve 3-5 sets of 5 reps of pulls and dips as a standard!

STUDIO CLASSES:

1 Foundation Rings [Muscle Up]

2 Intermediate Rings

1 Shoulder Regeneration

Bonus: Core Conditioning