Deepa Maharjan
ACE-CPT · PN-1
Foundation
Six weeks to arrive properly.
6 wks
3/wk
60 min
Beginner
What this block is
Nobody is thrown onto the floor here. Foundation runs in groups of six with one coach, three times a week for six weeks, and it teaches the squat, hinge, press, pull, carry and brace in that order.
By week four you are loading the bar. By week six you have a tested number on all six patterns and a one-page plan naming the block you go into next and the coach who runs it.
Entry: None. This is where every new member starts.
| Day | Focus | Main work |
|---|---|---|
| Week 1–2 | Patterns | Empty bar, positions, breathing, the six lifts |
| Week 3–4 | Loading | Adding weight, learning what a hard set feels like |
| Week 5 | Structure | Full sessions at your own load, coach on the floor |
| Week 6 | Test | Five-rep tests, movement screen, written next block |
| Back squat | 5RM |
|---|---|
| Trap-bar deadlift | 5RM |
| Overhead press | 5RM |
| Movement screen | pass / notes |
What you leave with
- Six lifts you can perform unsupervised without guessing
- A tested starting number for every one of them
- A named next block and the coach who runs it
Bring
Who coaches it
Rukmini Joshi
MSc · FRCms
Members who ran this block
Their measured start and finish, on the same page as the plan.
Manish Karki
Told to avoid lifting. Now deadlifts a hundred kilos, cleared and coached.
Questions people ask about this block
It is built precisely for that. Week one is an empty twenty-kilo bar and, for some people, a lighter training bar.
Take it anyway. Six weeks of having your positions corrected is the cheapest strength you will ever buy.
Also under get fit
Engine
Eight weeks building the base under everything else.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.