PT Workshops

Get one rep closer every day.

Our PT Workshops will push and challenge you to reach new heights by combining cardio, strength, and conditioning training. We incorporate movements and drills to activate and strengthen your muscles, all while highlighting new movements and circuit styles utilizing our latest, modern equipment.

Register for our Boxing Workshop

Workshop: Boxing for Fitness

Instructor: Richard Casanova

This workshop will introduce the practical aspects of fitness boxing. The goal is to learn a new sport, improve your physical skills, and apply them to a fun and rewarding workout.

Workshop 1: Fundamentals of Boxing (Aug. 9 - 5:15pm)

Tuesday, August 9th at 5:15pm

This will be the cornerstone that will allow you to progress successfully in your learning process. Boxing is a sport of repetition; many repetitions must be performed until it is perfected. Physical conditioning will be specific to boxing.

  • Stance
  • Footwork - Advancing, Retreating, Side Step
  • Punches - Straight Punches, Hook, Uppercut
  • Basic Combinations
  • Basic Defense
  • Physical Conditioning

Workshop 2: Expanding on Fundamentals (Aug. 16 - 5:15pm)

Tuesday, August 16th at 5:15pm

We will learn the essential movements for both attack and defense - like pendulum steps and proper pivot, combinations of more than three blows and how to block and evade blows in different combat situations.

  • Strengthen the Core, as well as the Shoulders and Arms
  • Footwork Progression - Pendulum Steps, Pivot
  • Combination Progressions
  • Defensive Progressions
  • Physical Conditioning Progressions - Agility, Coordination, Endurance, Flexibility

Workshop 3: Tactical Work & Complex Progressions (Aug. 23 - 5:15pm)

Tuesday, August 23rd at 5:15pm

We will introduce more complex combinations of blows in attack and counter attack with a partner using bags and/or pads. We will include parrying and footwork as a form of defense with more advanced aspects such as feints. Lastly, we'll introduce Tactical Principles.

  • Tactical Introduction
  • Combinations - Attack & Counter Attack
  • Blocking, Parrying, & Evading Footwork
  • Feints
  • Physical Conditioning Progressions - Agility, Coordination, Endurance, Flexibility

Register for our Deadlift Workshop

Deadlift Workshop

Instructor: Michael Labovsky

Common widom says: "Don't lift with your back, lift with your knees!"

But should you really lift with your knees? What about the hips? Is the deadlift a back exercise or a leg exercise? Is it safe to do? What even IS the deadlift?

The deadlift is one of the more controversial and misunderstood lifts in the gym. It's surrounded by misinformation and misunderstanding. If you are interested in learning or already do it and would like to take yours to the next level, this is the workshop series for you.

When performed correctly, there's a tremendous benefit towards reaching your fitness goals. Properly executed deadlifts can improve your general function and quality of life. When performed incorrectly, there's a dramatic downside we'll work to minimize.

Workshop 1 (Aug. 11 - 12:00pm)

Thursday, August 11th at 12:00pm

  • Assessing mobility and range of motion & strategies to improve
  • Core "bracing" or engagement
  • Learn how to properly leverage the power of your lats

Workshop 2 (Aug. 18 - 12:00pm)

Thursday, August 18th at 12:00pm

  • Understanding the function of the hips/glutes
  • Learn to lift with your hips
  • Romanian Deadlift (RDL) Introduction & correct technique
  • How to program the RDL into your workouts

Workshop 3 (Aug. 25 - 12:00pm)

Thursday, August 25th at 12:00pm

  • Learn both Conventional and Sumo deadlift styles
  • Understand positioning of the bar and your body
  • Apply proper core bracing and lat engagement
  • Proper force application & proper bar path

Register for our Kettlebell Workshop

Kettlebell Workshop: Build an Armoured Body with the Kettlebell

Instructor: Marvin Nixon

Kettlebells are THE tool to build strength, power, and work capacity. Training with the kettlebell requires a combination of balance, hand-eye coordination and full-body strength.  In this workshop, you will learn how to utilize kettlebells to bring variety and progression to your current routine. 

Participants will come away with a Kettlebell program designed to improve Strength & Endurance in short 20-to-30-minute complexes that can be performed 2-3 times per week. Mastering the unique skills of the Kettlebell will improve your work capacity leading to more energy to help you play harder with more stamina and mental toughness.

Workshop 1: Simple Moves for a Demanding Workout (Aug. 10 - 12:00pm)

Wednesday, August 10th at 12:00pm

  • KB Deadlift
  • KB Goblet Squat
  • KB Press
  • KB Row
  • KB Lunge Matrix

Workshop 2: The Kettlebell Swing for Explosive Power and Athletic Strength (Aug. 17 - 12:00pm)

Wednesday, August 17th at 12:00pm

  • The KB Swing
  • The KB Clean (linear and curvilinear)
  • The KB Clean and Press

Workshop 3: The Armour Building Kettlebell Complex (Aug. 24 - 12:00pm)

Wednesday, August 24th at 12:00pm

  • The KB Clean
  • The KB Squat
  • The KB Press
  • The KB Clean - Squat - Press Complex
  • The Complex: A 30 minute workout

Register for our Squat Workshop

Squat Workshop: Drop it like it's squat!

Instructor: Mike Bellissimo

Squatting is a fundamental movement for everyday life, whether it’s bending down to pick something off the floor or sitting in a chair, we squat all the time! So why not learn how to use the right muscles to execute the proper form and mechanics for your squat? Everybody has different mechanics to achieve the right squat for them, but with a strong base and proper technique the squat is instrumental in improving your fitness and overall lower body strength. 

Workshop 1 (Aug. 9 - 12:00pm)

Tuesday, August 9th at 12:00pm

  • Neutral Spine "Core bracing" from a standing position/lying position
  • Breathing to maintain core stabilization
  • Limb length and how it affects everyone's squat

Workshop 2 (Aug. 16 - 12:00pm)

Tuesday, August 16th at 12:00pm

  • Hip hinge and how to maintain core stability while hip hinging
  • Where does the resistance go?
  • Putting it all together

Workshop 3 (Aug. 23 - 12:00pm)

Tuesday, August 23rd at 12:00pm

  • How to program your squat into your workout
  • What to do before you do squats in your workout
  • Different modalities to help increase power, speed, and strength

Register for our Unilateral Strength Balance Workshop

Unilateral Strength Balance: Building from the Spine Out

Instructor: Brandon Bernick

Calling all athletes looking to improve performance and individuals trying to manage their aches and pains: If you have never tested your Core Muscle Strength Balance, this is your opportunity! Major discrepancies between Left and Right muscular strength can cause several issues with movement quality leading to compensation & pain. You’ll come away with an understanding of how your aches and pains can correlate to areas of strength/overuse, where those muscle imbalances are occurring and how to correct them by strengthening your areas of underuse.

Workshop 1: Left vs Right Strength Balance Assessment - Trunk & Core (Aug. 11 - 10:00am)

Thursday, August 11th at 10:00am

Let's get an understanding of how your core muscular balance is affecting your upper and lower body movements.

  • Lower Body & Upper Body muscle strength and function needs a strong foundation created by the core and trunk musculature
  • Learn a systematic approach in analyzing and quantifying Strength Balance for core and trunk musculature
  • Introduction of Isometrics to improve strength balance
  • Understand how to individualize your corrective work and progress

Workshop 2: Building on the Core - Upper Body Muscle Balance (Aug. 19 - 8:00am)

Friday, August 19th at 8:00am

After learning how to improve your muscular balance throughout your trunk and set that strong foundation, we can better assess your Upper Body. For all of those shoulder, elbow, neck, wrist problems, this could be your missing piece to help reduce your aches and pains.

  • Apply your new understanding of how to assess and recruit weaker muscles to the Upper Body
  • Learn the specific positions to assess and strengthen areas of imbalance or weakness
  • Understand how that relates to core strength balance
  • Reinforce corrective exercises to your Upper Body Strength Training

Workshop 3: Building on the Core, Part 2 - Lower Body Muscle Balance (Aug. 24 - 12:00pm)

Wednesday, August 24th at 12:00pm

Take what we have learned about core muscle balance and relate it to lower body movements. A stronger and more symmetrical core allows us to use our lower body to its full capacity.

  • Apply your new understanding of how to assess and recruit weaker muscles to the Lower Body
  • Address areas of pain and tension in typical lower body exercises
  • Connect the dots of how your core and trunk deficits relate to hip, knee, or ankle problems
  • Learn the specific positions to assess and strengthen areas of imbalance or weakness

Meet Our Instructors

Our Workshop instructors are select members of our personal training team. They bring their experience, knowledge, and enthusiasm to classes that are fun, engaging, and challenging. To learn which workshop is best for you, contact Rob. If you have any questions about the workshop, please reach out to the instructor.

BRANDON BERNICK

Strength Lab & Gym Floor Manager, Personal Trainer

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MARVIN NIXON

Personal Trainer & Health Coach

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Michael Bellissimo

Personal Trainer & Nutrition Coach

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