Strength Training Fundamentals
with Seema Chopra @active_shakti
Strength training technique is an art and should be developed with care and precision. The benefits are profound; including improved bone health, metabolism and cardiovascular health.
Seema will take you though all of the fundamental movements involved in lifting; hinging, squatting, pushing and pulling movements patterns.
The sessions are capped to 4 people to ensure that everyone receives good quality coaching.
Week 1
Introduction to Movement Foundations
Understanding the importance of movement patterns for strength and functionality
Exploring basic bodyweight movements such as squats, lunges, and hinges
Learning proper form and alignment for fundamental exercises
Introduction to mobility and flexibility exercises to support movement patterns
Week 2
Lower Body Strength - Squats and Lunges
Focus on bodyweight squat variations: air squats, goblet squats, and split squats
Learning lunge variations: forward lunges, reverse lunges, and lateral lunges
Understanding the importance of lower body strength for daily activities and functional movement
Incorporating balance and stability exercises to improve movement control
Week 3
Upper Body Push - Push-Ups and Dips
Introduction to upper body pushing exercises using bodyweight resistance
Proper form and technique for push-up variations: standard, incline, and decline push-ups
Learning dip variations using parallel bars or stable surfaces
Emphasising core stability and shoulder health during pushing movements
Week 4
Lower Body Hinges - Hip Hinges and Glute Bridges
Focus on hip hinge movements to target the posterior chain
Learning proper form and technique for hip hinge exercises: Romanian deadlifts, kettlebell swings, and hip thrusts
Understanding the importance of hip and glute strength for athletic performance and injury prevention
Week 5
Upper Body Pull - Bodyweight Rows
Introduction to upper body pulling exercises using bodyweight resistance
Learning bodyweight row variations: inverted rows, TRX rows, and seated rows
Understanding the role of back strength and scapular stability in upper body pulling movements
Week 6
Introduction to Resistance Training
Transitioning from bodyweight exercises to resistance training with external loads
Understanding different types of resistance equipment: dumbbells, kettlebells, and resistance bands
Learning proper lifting techniques for foundational resistance exercises such as squats, deadlifts, and rows
Incorporating progressive overload principles to challenge muscle strength and endurance
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Seema Chopra, a dedicated strength and conditioning coach, believes in equipping individuals with the necessary tools to continue their practice autonomously. With over 14 years of experience in the field, Seema's approach empowers all individuals to reach their fitness goals independently. She emphasises cultivating autonomy among her clients, ensuring they have the knowledge and confidence to sustain their training outside of formal sessions. Seema's commitment to providing comprehensive support extends beyond physical training, encompassing holistic wellness strategies tailored to each individual's needs. Through her guidance, clients not only achieve their immediate fitness objectives but also develop lifelong habits for sustained health and well-being.
Pricing
These sessions are each 60mins in length and the course is priced at £100 for 6 weeks. However, book 4 weeks before your course starts and enjoy a £15 Early Bird Discount automatically applied at checkout.
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We have a strict latecomers policy. Latecomers will not be admitted any later than 5 minutes after the commencement of the session. Past this point, it will be disruptive for you to enter the room, and since you will not have warmed up properly, heading into class this late may also be damaging for your body. We recommend you arrive 5-10 minutes early so the class and your day can run on time.
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Cancellations within 72 hours of the course starting will not be refunded.
Cancellations outside of 72 hours of the course start will be refunded upon request, otherwise, the passes can be transferred to another course (or a later cohort of the cancelled course).
There is no refund offered for missed sessions within the course.
If we are required to cancel a class due to teacher illness, we will offer a make-up session the week following the last session of the course.
The teacher may choose to cancel a course if a low number of people sign up. Please book in as early as you can to stop this from happening! Your pass will automatically be returned to your Mindbody account in this incidence. You can request a refund if you want one, otherwise, the passes can be transferred to another course (or a later cohort of the cancelled course).
Pricing
These sessions are each 60mins in length, and the course is priced at £85 for 6 weeks.
Please bring your mat if you have one
-
We have a strict latecomers policy. Latecomers will not be admitted any later than 5 minutes after the commencement of the session. Past this point, it will be disruptive for you to enter the room, and since you will not have warmed up properly, heading into class this late may also be damaging for your body. We recommend you arrive 5-10 minutes early so the class and your day can run on time.
-
Cancellations within 72 hours of the course starting will not be refunded.
Cancellations outside of 72 hours of the course start will be refunded upon request, otherwise, the passes can be transferred to another course (or a later cohort of the cancelled course).
There is no refund offered for missed sessions within the course.
If we are required to cancel a class due to teacher illness, we will offer a make-up session the week following the last session of the course.
The teacher may choose to cancel a course if a low number of people sign up. Please book in as early as you can to stop this from happening! Your pass will automatically be returned to your Mindbody account in this incidence. You can request a refund if you want one, otherwise, the passes can be transferred to another course (or a later cohort of the cancelled course).