program shot

editorial outdoor §07

12 WK · GROUP

BaseEngine

Form, focus, train.

YOUR GROUP

Ladies' group · when

DaysMon · Thu

Time17.30–18.30

Next unicorn gathering[date]

DURATION12 weeks

SESSION60 minutes

FORMATSmall group

FITNESS LEVELNone required

REQUIRED

Active membership at [gym name]

PRICE[your price]

Don't train with me if you

—Want fast results
—Want someone to push you
—Want cheerleading
—Want shortcuts

Train with me if you

—Are patient
—Are in it for the long run
—Are consistent and motivated
—Are ready to feel awkward

What I bring

—Structure of every session
—Form correction, every rep
—The reasoning behind it
—Knowledge you keep

What you bring

—Showing up
—Honest answers
—Consistency
—Questions

What we cover

The 7–8 fundamental movement patterns, and how to set up your body for each. How to progress on your own once the basics are there. How to read your body — when to push, when to back off.

How we train

Grouped AMRAP, paired so you get recovery and don't gas out. A mix of plyometric, strength, and balance, run HIIT style. Throughout, I'll ask how it feels — knees, back, wherever usually flares up. If something is off, we modify. If it's really off, we stop. Full session breakdown below.

unicorn image / avatar

unicorn is laying in a ceasar stance and pointing at you

BaseEngine plan

12 weeks, mapped out. Click any week to see its plan — every week is its own session design.

Week 16[focus/theme]

Week 17[focus/theme]

Week 18[focus/theme]

Week 19[focus/theme]

Week 20[focus/theme]

Week 21[focus/theme]

Week 22[focus/theme]

Week 23[focus/theme]

Week 24[focus/theme]

Week 25[focus/theme]

Week 26[focus/theme]

Week 27[focus/theme]

Week 16 · Sample

[focus / theme of the week]

2 sessions · Mon + Thu60 min each

WarmupSHARED · 5–8 MIN

[placeholder mobility & activation — same every session]

Monday

DAY 1

[focus — e.g. push / lower]

Main work (30–40 min) · 10 exercises × 3 sets · 30–40s work, 20–30s transition, 1–2 min between sets.

1. [exercise] — 40s

2. [exercise] — 30s

3. [exercise] — 30s

4. [exercise] — 40s

5. [exercise] — 30s

6. [exercise] — 30s

7. [exercise] — 40s

8. [exercise] — 30s

9. [exercise] — 30s

10. [exercise] — 40s

Thursday

DAY 2

[focus — e.g. pull / posterior]

Main work (30–40 min) · 10 exercises × 3 sets · 30–40s work, 20–30s transition, 1–2 min between sets.

1. [exercise] — 40s

2. [exercise] — 30s

3. [exercise] — 30s

4. [exercise] — 40s

5. [exercise] — 30s

6. [exercise] — 30s

7. [exercise] — 40s

8. [exercise] — 30s

9. [exercise] — 30s

10. [exercise] — 40s

FinisherSHARED*

Bring Sally Up on squats* same for both days this week — may vary week to week

ClosingSHARED

Stretching — same every session

Plans differ week to week — emphasis, exercise selection, and intensity shift based on what the group needs. Warmup and closing stay constant; finisher may evolve.

When & where

LOCATIONOdder Fitness Center

WOMENMon & Thu · 17.30–18.30

MENMon & Thu · 18.45–19.45

After the 12 weeks

The start of a training habit, not the end of a program. You'll have the basics — the patterns, the confidence, a body that remembers how to move. What you build on them is up to you.

Where people go next: personal training · a written program · a private group · or simply another round of BaseEngine.

Questions people ask

— placeholder Q&A, replace with your real ones —

[question]

[answer]

[question]

[answer]

[question]

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