Strength & Conditioning

Format & Schedule

• Frequency: 3 classes per week (approx. 12 sessions per month).
• Duration: 60 minutes per session.
• Style: Follow-the-leader choreography synchronized to Bollywood or Pop tracks.
• Group Size: Medium-large batch (10-20 people) for high-energy motivation.

Equipment Used

• Studio Barbells: Lightweight bars with adjustable rubber plates for high-repetition endurance (Squats, Deadlifts).
• Aerobic Steps: Sturdy platforms (e.g., Reebok/Vector) for plyometric jumps and lunges.
• Agility Props: Floor ladders and mini-hurdles for speed coordination drills.

Facility

• Access: Entry to the studio floor during scheduled class slots.
• Setup: Air-conditioned space with full-length mirrors and professional sound system.

Custom Coaching

• Skill Mastery: Dedicated instruction for advanced moves like Pistol Squats, Handstands, and Kip-ups.
• Heavy Lifting: Spotting and form guidance for max-effort lifts (Squat, Bench, Deadlift).
• Mobility: Integration of Iyengar Yoga principles for joint health and injury prevention.

Personal Attention

• Correction: Instant tactile and verbal cues to fix posture.
• Pacing: Rest intervals dictated by heart rate recovery rather than music.
• Guidance: Basic nutritional advice aligned with physique goals.

Gym Access

• Full Equipment: Usage of heavy machines (Lat pulldown, Leg press) and Olympic squat racks.
• Functional Tools: Access to battle ropes, heavy medicine balls, and suspension trainers (TRX).

Drill Structure

• Terrain: Workouts performed on grass, sand, or pavement to improve ankle stability.
• HIIT: High-intensity intervals involving shuttle runs and cone drills.
• Bodyweight: Calisthenics focus including burpees, jump lunges, and partner-assisted exercises.

Logistics

• Venue: Open-air parks or designated outdoor zones (no AC or mirrors).
• Gear: Instructor-provided portable agility ladders, cones, and mini-hurdles.
• Atmosphere: Casual community vibe suitable for networking.