In this 8 week program Maria will guide you through a complete full body strength training program. We will practice common movement patterns such as squatting, hinging, jumping, pushing and pulling. Expect to slowly build in pace and intensity over the course of 8 weeks.

In a true Body School m...

In week 2 of 8 we continue building a strong connection between the pelvis and ribcage.
The focus remains on building further positional awareness and isometric strength, while layering more dynamic movements on top of this foundation.
We continue to explore this in our split squats, single arm p...

In week 3 of 8 we introduce a focus on tempo work. Tempo refers to the time you spend on each phase of a movement. Each movement can be divided into 'the lowering', 'the holding' & 'the upward'. The goal this week is to stick to the given tempo and perform continuous reps for a set amount of tim...

In week 4 of 8 we continue with our tempo focus form last week. We again combine slow eccentric (loading while muscles are lenghtening) with brief ISO holds in the lenghtened position and quick concentrics (contraction of muscles as they shorten). While we stay with the same exercises from last w...

In week 5 of 8 we are mixing things up a bit. While the framework of the session stays the same : warm up, 2 main work blocks, finisher, we are changing some of the exercises. Expect to again to be moving almost continuously, while maintaining clean technique. We again have a focus on eccentrics,...

In week 6 we:
-slow things down again a bit
-introduce a focus on yielding, which essentially is all about sinking into the ground and absorbing ground forces after a hop or jump.
-continue working on our one and a half walking lunges, potentially add some load
-we switch our press for a row
-con...

In week 7 we continue building on our yielding work, keep going with our 1.5 walking lunges, continue practicing our singe arm rows, swap our side plank for a forearm plank. We introduce a staggered stance box squat and add a coordination aspect to our finisher

Equipment Needed:
- A Mat.
- A Bo...

In our final week, we keep things dynamic as we have one last go at the yielding, lunge, row, push and squat work.
The emphasis here is again to be aware of our tempo, absorbing and overcoming ground forces, as well as building further strength in stacked positions.