LOWER BODY STRENGTH
Our Lower Body Strength days will now focus on two main lifts over a 6-7 week block. These two lifts will use ‘Wave Loading’. This is a progressive rep and intensity scheme that encourages lifters to increase their weight over ‘two waves’ in their 10 minute blocks in the session to maximize their strength gains in this timeframe. Accompanied by supersets, accessory and core movements, you will find your lower body strength increasing in no time.
CHIPPER
Our Chipper sessions are a 40 minute time capped workout where you will have the choice of choosing the ‘Elite’ or ‘Intermediate’ rep scheme to complete. This session’s structure changes weekly, but you will have to persevere each week working through the movements and reps before the timer runs out. Over this block you will find by attending these sessions, your strength, muscular and respiratory endurance will increase drastically.
Full Body Strength + Cardio
Our Full Body Strength + Cardio session is designed to get all our major muscle groups worked as well as our cardiovascular system. These sessions are also great for those that can’t attend everyday but coming every Wednesday you will still see improvements in your overall strength and fitness. You will also have the option to choose the order of your pods and which ones you do. Not feeling like doing cardio on this day, no worries, just repeat a strength pod instead.
EMOM (Every Minute, On Minute)
Our EMOM sessions are an exciting but intense circuit style workout that will ensure you are keeping your heart rate high and improving in all aspects of your overall strength and fitness over the block. We also have included an ‘Elite’ and ‘Intermediate’ rep scheme to cater for your current fitness level making it YOU vs YOU in every workout.
Upper Body Strength
Our Upper Body Strength days will now focus on two main lifts over a 6-7 week block. These two lifts will use ‘Wave Loading’. This is a progressive rep and intensity scheme that encourages lifters to increase their weight over ‘two waves’ in their 10 minute block in the session to maximize their strength gains in this timeframe. Accompanied by supersets, accessory and core movements, you will find your upper body strength increasing in no time.
Squad
(Free Session – Anyone is Welcome)
Our Squad Saturday sessions are designed for you to be in a squad of 2, 3, 4 changing weekly, but always striving to complete that Squad objective of the workout before the 40 minute time cap runs out. You will surely make more friends when working hard together whilst conditioning your muscular and cardiovascular systems each week to become a stronger and fitter version of yourself.
Sunday Funday (Select Locations Only)
Nothing like a PLC Sunday Sesh. Available at select clubs this is a bonus session for you! Talk to your club manager and see if this session is available at your local club.