Foundation Plan
A balanced introduction covering squat, hinge, push, and pull patterns with gentle transitions and clear pacing for newcomers to functional training.
Session Plans
Full Body Session Plans
Coordinated movement sequences that engage your entire body through balanced, practical activity patterns designed for everyday functional training.
Overview
Whole-Body Engagement
Full body session plans bring together fundamental movement patterns into cohesive experiences. Each plan is structured to distribute activity evenly across major muscle groups and movement planes.
Rather than isolating individual areas, these sessions encourage your body to work as an integrated system — mirroring how you move in daily life.
Session Variations
Choose from several full body formats, each offering a distinct rhythm and focus while maintaining practical movement principles.
Flow Plan
Continuous movement sequences that link patterns together in flowing circuits, exploring coordination and spatial awareness through connected activity.
Balance Plan
Emphasis on stability, single-leg work, and rotational patterns that explore control and comfort in varied positions and transitions.
Express Plan
A condensed format covering essential movement patterns in a shorter timeframe, ideal for busy schedules without sacrificing quality engagement.
How Each Plan Unfolds
Opening Sequence
Light mobility work and breathing awareness to establish presence and prepare joints for movement.
Pattern Practice
Individual movement patterns practiced with focus on form, range, and body positioning before combining them.
Integrated Circuit
Patterns linked into a flowing circuit that engages the full body through coordinated transitions and varied tempos.
Closing Restoration
Gentle stretching and relaxation activities that allow the body to settle and integrate the session experience.
Tips for Your Practice
Start Where You Are
Choose a plan that matches your current comfort level. You can always adjust intensity by modifying range of motion or pace.
Focus on Quality
Prioritise controlled, deliberate movements over speed. Clear form can provide a solid basis for progression over time.
Listen to Your Body
Pause or modify any activity that feels uncomfortable. Functional training should feel engaging, not strained.
Questions About Session Plans?
Reach out to learn more about our full body formats and discuss approaches that may suit your movement practice.
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