Small group personal training to build your confidence with support

Start fitness training in a friendly small group

For women who hate big box gyms, a private fitness studio that you'll feel comfortable in.

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About Small Group Personal Training

Gyms can be intimidating, this is a private personal training studio.

Ask questions and get immediate feedback and coaching.

The space is private, but you still have the chance to meet new people.

The same individualized workouts tailored to your goals, but for a fraction of the cost and more scheduling flexibility.

Your strength training sessions will be about an hour long with a small group of (up to) five other people. This intimate size allows for the same personalized coaching you’d get with traditional one-on-one training, along with the chance to meet new people. And since it’s cheaper than personal training, you can work out more often and potentially get better results.

What is an example of a small group training program?

A full 1-hour training session consists of:

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Dynamic warm-up

A proper warm-up reduces the chance of injury, increases your strength, and keeps you consistently training.

Balanced strength training

Combining effective exercises (pushes, pulls, upper body, lower body, carries) in a way that efficiently uses your strength.

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Cool down

Focus on how good you feel after a session and transition back to your day.

Dynamic Warm-Up

The purpose of a warm-up is to elevate your core body temperature and to prepare your body for the movement patterns that you're about to add load and resistance to.

Believe it or not, a warm-up helps you move stronger and more confidently. Your central nervous system communicates more effectively with your body.

Full body warm-up example:

  • Tibial rotation drill - to help unlock your lower leg and ankle.
  • Ankle rocking - working to move through your ankle mobility.
  • 90/90 hip mobility - to open up your hips (glutes).
  • Forward folds from 90/90 -to create stability in your hips and core.
  • Thoracic mobility drills - to open up your mid-back
  • Lateral bear crawls - to create stability in your core and shoulders.
  • Band pull-apart - to create stability in your shoulders and upper back.

Strength Training

Full body, 1-3 times a week.

Every full-body workout will include a squat variation or lunge, deadlift or hip hinge variation, hip extension-bridging, upper body pressing and pulling, and some core and accessory work to give you a solid, structured routine.


Exercise variations for skill and ability

Sometimes you'll need a modification or an extra challenge. There are different ways to safely accomplish the same goal with different weights and techniques.

Alternative examples:

Cool Down

As you focus on slowing your breathing down to transition back to the rest of your day, you have the option of performing some static stretches, held for 20-60 seconds each.

Support from coaches who care about you

Learn proper form and technique without getting lost in a big group.

How do I start small group training?

Getting started is simple, just click the button below and fill out the form.

We're not a fit for everyone

If you recently completed physical therapy for an injury or condition but feel you still need some specialized attention we might recommend that you check out Transitional Training through The University of Missouri Human Performance Program.

This program is run by exercise physiologists who possess the appropriate knowledge and medical training to help you recover function after an injury or a chronic illness diagnosis.