The programme

The programme in full

Four ways to train here. Everything below runs on the same twelve-week arc, so a member can move between them without starting again.

Semi-private, explained properly

Semi-private is not a small class. It is your own written programme, run at the same hour as one or two other people whose block sits at a similar level.

Small group strength

The core of the studio, and the visit we call a semi-private block. You buy eight sessions, we write the twelve weeks around them, and you keep the same hour each week so the room stays balanced.

Two or three people on the floor, matched by training age rather than by schedule convenience.
Barbell, dumbbell and carry work as the spine of the session; machines only where they earn their place.
Your programme is written down and handed over — you can read it a month ahead.
Coach stays on the floor the whole hour. Nobody is left counting their own reps.

60 minutes Blocks of eight From $65 a session

Private coaching

For members returning from something serious, preparing for a specific lift, or simply preferring the room to themselves. The same arc, at your own pace, with more hands-on correction.

Suited to post-rehabilitation work where load has to be introduced carefully.
Session notes after every hour, so progression is a record rather than a memory.
Early mornings and mid-mornings are the quietest hours for one-to-one work.

60 minutes Single or in blocks From $130 a session

Strength assessment

A standalone forty-five minutes that tells you where you actually are. Most people book this first; some book it once a year alongside training elsewhere.

Movement screen, loaded carry, grip and single-leg work under supervision.
Written summary within two days, in plain language, yours to keep or pass on.
Run by Ilana, in conversation with your physiotherapist where there is one.

45 minutes No membership needed From $90

Programme review

You already train somewhere and want a second reading of the plan. We go through the last block, say what we would change, and write the next twelve weeks for you to run yourself.

Bring whatever you have — an app export, a notebook, or a rough memory of the week.
You leave with twelve weeks written out, session by session.
One follow-up call included, six weeks in, to adjust what did not survive contact.

30 minutes Remote or in studio From $90

What a week actually looks like

Two sessions a week is the honest minimum for the programme to work, and three is where most members settle after the first block. Anything more and we start talking about what you do on the days you are not here instead.

Between sessions there is no homework app and no daily step target. If a walk or a swim belongs in your week, we will say so in the written block; otherwise the instruction is to rest properly.

Racks and loaded barbells against the studio's north wall — North wall, between blocks

Blocks are matched by level, so a place depends on which hour opens next.

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