Introducing the method behind FTA Strong classes. Facilitating safe and effective progression with free weights, TRX, resistance bands, and bodyweight exercises, all movements are adaptable to different abilities and are geared towards facilitating progressive improvement in each class. Here’s what you can expect in FTA Strong classes:
FTA Warm-up – 5-10 minutes The FTA Warm-up consists of a mobility sequence that prepares all major areas of your body for movement and tension. The sequence remains the same each time, with additional elements depending on each class’s focus. By consistently performing these moves each session, you will experience significant mobility, flexibility, and range of motion enhancements. This, in turn, will benefit your daily posture and overall movement capabilities. You can try it yourself at home via this video. See if you fit in these 5 minutes each day for maximum improvement.
Compound Exercises – 15 minutes Compound exercises involve major muscle groups. This means they are most efficient for enhancing strength, hypertrophy, and body composition. Examples include deadlifts, squats, bench presses, and pull-ups. In FTA Strong classes, there are 15 minutes dedicated to completing 3-4 rounds of 2-3 compound exercises at your own pace. Expect rep ranges of 6-8 or 8-10 for a combination of improved strength and hypertrophy. Rest assured, we offer regressions and progressions for each exercise, ensuring that everyone can participate fully.
Accessory Exercises – 12 minutes Accessory exercises play a crucial role in improving your performance in compound exercises by targeting individual muscle groups. This is why we always include an accessory exercise round in FTA Strong classes. Accessory exercises help address muscle imbalances, such as isolating one leg at a time to strengthen the weaker one or focusing on bicep curls if your biceps limit your pull-up performance. As always, each of these 2-3 accessory exercises can be adjusted to your level, and our coaches will be on hand to assist you in maximizing this time for your benefit.
Active Recovery – 6 minutes To minimize post-workout muscle soreness (DOMS), we incorporate active recovery at the end of each FTA Strong class. We do this by promoting blood flow to the muscles, with high-intensity intervals of abdominals or mobility exercises during these fast yet effective few minutes.
Stretching – 5-10 minutes For optimal muscle recovery and to bring the heart rate back down, we conclude our Strong classes with gentle stretching exercises tailored to the specific workout you’ve just completed. This way, you can go about the rest of your day with a sense of accomplishment from your class and wake up feeling even better the next day, ready for another rewarding session at FTA!
