Program · BeginnerIf you've never exercised,
If you've never exercised,
this is your starting line.
From basic movements learned as a baby to the seven primal movements. The 12 weeks you go through before stepping into a gym.
One standardThe same 6 steps for everyone,
The same 6 steps for everyone,
one standard.
Whatever brings you in, the start and the order are the same. Only the pace and where we spend more time change.
- 01Check your bodyPosture & movement analysis
- 02Release what is stiffP-Stretching
- 03Wake up sleeping musclesNeuro-muscular activation
- 04Relearn the basicsPrimal movement
- 05Exercise that fits youTailored exercise plan
- 06Make it a daily habitDaily life
Where we spend more time for this groupWe spend more time learning the basics from scratch and building exercise you can do alone.
Used along the wayRF deviceAI posture analysisMore about the 6 steps
Who This Is For
- You've never exercised, or the gym feels intimidating
- More a sense of declining fitness or under-activity than discomfort
- You're at the "I don't even know where to start" stage
What we work toward in 12 weeks
- Perform the seven primal movements comfortably
- Self-exercise routine 3 times per week
- Build the foundation to safely transition into a gym or pilates studio
12-Week Roadmap
The same 6 steps for everyone, at a pace that fits.
Steps 1-3
Release & wake up
Weeks 1–4 / 2x per week- Pre-exercise body assessment and learning the breathing that underpins core stability
- Recognize the most basic, instinctive movement patterns from the floor
- Foundational balance training to find your center and stand up tall
- Build lower-body and whole-body stability for safely standing and moving
Step 4
Relearn
Weeks 5–8 / 2x per week- Learn the basic motion of bending and extending the lower body correctly
- Master safe movement that uses the hips without overloading the lower back
- Adapt to fundamental pushing and pulling movements for upper-body strength
- Week 8 reassessment to check baseline fitness and movement quality
Steps 5-6
Make it yours
Weeks 9–12 / 1–2x per week- Add applied movements that improve overall balance and coordination
- A whole-body circuit that links basic movements naturally together
- A weekly exercise plan you can continue on your own at the gym or at home
- Week 12 graduation assessment and a final guide for starting independent training
Measurements
What we measure. Results vary and are not guaranteed.
Primal movement acquisitionHold correct, comfortable positions
Self-exercise frequency3 times per week
Single-leg stanceChange recorded vs. first assessment
Exercise self-efficacyBeginner → established
Every program begins
with a posture analysis.
Without an analysis, we can't build a precise plan.