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ATLAS Foundation 12 week plan -Women

£150.00

Level: Beginner / Reset
Goal: Learning the Prime Body Fundamentals.
The Full-Package for beginners: Strength, Muscle Building, Mobility & Cardio

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  • Beginners and Intermediates

  • 12 weeks duration. 4 progressive phases lasting 3 weeks each.

  • Phase 1 begins with 3 sessions per week, 2 full body sessions, and one additional ‘Glute Focused’ session for weeks you can train more than twice. There is also the option of a Fullbody 3FOR10 session which is a workout designed to be done in under 30 minutes for days when time is limited.

  • Phase 2 is again two Fullbody sessions but with the option of two 3FOR10 sessions as well.

  • Phase 3 & 4 change to a split of 2 upper and 2 lower-body sessions but again you have the option of Fullbody 3FOR10 sessions for convenience..

  • Each phase builds upon the strength, complexity and experience of the previous phase. This is known as ‘progeressive overload’ and is essential for an effective training plan.

  • Most workouts include short high intensity cardio intervals which help to develop aerobic capacity to compliment the strength development attained from the resistance (weight) training. 

  • All workouts begin with a 6-8minute Mobility and Activation Prep (MAP) to prime the body for the workout to follow. This also helps to improve posture, technique and movement quality during the session. It also reduces the chance of injury.

  • All workouts should take an hour or less including the MAP warm up.

  • A well equipped gym is recommended however alternative exercises are listed at the end of each session to make the plan suitable for busy or less equipped gyms.

  • Bonus class based sessions or independent cardio can additionally be tracked within the app but the planned sessions are priority.

  • Every programme includes the NUTRITION FIX. A comprehensive guide to eating for optimal health, support the physical training and steer clients towards their goals.

*ATLAS bore the weight of the world on their shoulders. No better metaphor for building the strongest of foundations in your journey. Strength, Stability, Balance, Endurance. All the requirements of the best starting point in developing your body.