Small Group Strength Training in West Hollywood
Our small group strength training sessions combine the structure of personal training with the energy of group workouts. Classes are intentionally capped to maintain coaching quality and ensure every participant receives guidance
This is not a packed class.
This is coached strength training in a controlled setting.
Our small group strength training program focuses on:
• Form
• Execution
• Progressive overload
• Sustainable results
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Limited group size
Direct coaching and corrections
PT-informed programming
Structured weekly focus
Every session has purpose. No random circuits.
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Beginners learning foundations
Lifters refining technique
Professionals who value efficiency
Anyone tired of crowded gyms
SCHEDULE:
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Hinge Mechanics Training
Times:
7:05am
11:15am
5:00pm
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Lift Foundation Protocol (Deadlifts).
This Program is designed to develop the Posterior Oblique Sling (POS) to build the strength, stability, and movement control required for safe and efficient deadlifting mechanics.
This program breaks down the deadlift into essential prerequisites, training the key muscle groups and mobility components needed to perform the movement safely and effectively. Individual can progressively develop:
• Glute and posterior chain strength
• Lat engagement and trunk stability
• Hip hinge mechanics
• Hamstring and hip mobility
• Core control for spinal alignment
The Posterior Oblique System is a cross-body fascial sling linking the latissimus dorsi to the opposite gluteus maximus through the thoracolumbar fascia. It integrates the shoulder, spine, and hip into one force-transfer chain.
Cross-body force transfer (upper body ↔ lower body)
• Hip extension power (running, hinging, jumping)
• Anti-rotation trunk stability
• Gait efficiency and stride control
• Low-back load management
By reinforcing the posterior sling system, this program teaches everyone how to generate force from the hips while protecting the spine, creating stronger lifting mechanics and reducing injury risk.
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Postural Corrective Exercise and Shoulder-Arm line System
Times:
11:15am
5:00pm
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The Shoulder–Arm Line Integration Program focuses on postural correction (CRX), scapular stability, and upper-body strength by training the Shoulder–Arm Line system. This system connects the scapula, rotator cuff, mid- back, and arm musculature, allowing the shoulder complex to move efficiently while maintaining joint stability.
Modern lifestyles often lead to forward-rounded posture, shoulder instability, and poor arm mechanics. This program uses postural corrective exercises and targeted strengthening drills to restore proper alignment of the spine, scapula, and shoulder joint.
Training emphasizes:
• Scapular stability and control
Postural alignment of the spine and shoulders
• Shoulder mobility with controlled strength
• Arm line integration for pushing and pulling mechanics
• Core support for upper-body movement
By improving how the shoulders connect to the trunk and arms, this program promotes healthier movement patterns, reduced injury risk, and stronger upper-body performance.
Align the posture. Stabilize the shoulder. Strengthen the entire arm line.
Body Parts:
Shoulders, Arms, Upper body Postural Muscles, Hip Flexors, Hip Adductors, Quadratus Lumborum (QL), Core
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Ground Force Training
Times:
7:05am
11:15am
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Building solid Base through Hips and Abs.
GroundForce Training is structured strength training system designed to build stable and powerful base through the hips, pelvis, and abdominal system. This program targets the primary stabilizers and force-generating muscles surrounding the hip complex.
Body parts:
Gluteus Max/Med, Hip Adductors, Iliopsoas, Quads, Hamstrings and Abs/obliques.
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360 System
Time:
5:00pm
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Total-body system designed to develop rotational strength, lateral stability, and multiplanar movement control. This program trains the body to move as a connected unit by strengthening the core, hips, and shoulder complex while integrating movement across multiple planes.
Rather than isolating muscles, this system focuses on linking the entire kinetic chain, improving the body’s ability to generate force while maintaining stability during rotation, lateral movement, and dynamic transitions.
Each session combines:
• Rotational strength training
• Lateral movement mechanics
• Dynamic mobility development
• Core stabilization under movement
• Multiplanar coordination
Exercises are programmed to build a solid structural base while maintaining controlled mobility, allowing the body to move powerfully and efficiently in real-world movement patterns.
The goal is to develop strength that moves, creating a body that can stabilize, rotate, and redirect force with precision.
Control movement. Connect the body. Build strength in every direction.
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Forward Force Training
Times:
7:05am
11:15am
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This Program trains the Anterior Oblique Sling (AOS) to improve rotational strength, pelvic stability, and knee control during movements like cutting, sprinting, and directional changes. The system connects the Chest, Triceps, obliques and abdominal fascia with the opposite adductor complex, creating a diagonal force line that stabilizes the pelvis while generating rotational power.
Working the Chest and arms and by engaging the core, inner thighs, and hip stabilizers, this movement reinforces efficient force transfer, trunk rotation control, and lower-body alignment, helping develop stronger mechanics for athletic movement and injury prevention.
The pectoralis major and triceps act as the primary drivers of the pushing motion, while the external and internal obliques stabilize and rotate the torso to support directional force. Simultaneously, the adductors and inner hip musculature anchor the pelvis, allowing the upper body to push with greater efficiency and control.
Target muscles:
Chest, Triceps, Post. Deltoids, Obliques and Opposite Inner Thigh
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360 System
Times:
9:45am
1:30pm
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Total-body system designed to develop rotational strength, lateral stability, and multiplanar movement control. This program trains the body to move as a connected unit by strengthening the core, hips, and shoulder complex while integrating movement across multiple planes.
Rather than isolating muscles, this system focuses on linking the entire kinetic chain, improving the body’s ability to generate force while maintaining stability during rotation, lateral movement, and dynamic transitions.
Each session combines:
• Rotational strength training
• Lateral movement mechanics
• Dynamic mobility development
• Core stabilization under movement
• Multiplanar coordination
Exercises are programmed to build a solid structural base while maintaining controlled mobility, allowing the body to move powerfully and efficiently in real-world movement patterns.
The goal is to develop strength that moves, creating a body that can stabilize, rotate, and redirect force with precision.
Control movement. Connect the body. Build strength in every direction.
