Foundations Package

After you complete your free trial, the next step is the AST Foundations Package—basically a 3-day onboarding  we do before your actual fitness program begins. These three sessions are designed to ensure your program reflects your short-and-long-term needs, and is appropriate for your current fitness and skill level. The sessions break down like this:

Session 1: Assessment

Your first session is all about gathering baseline data to measure your progress. This means:

  • Starting progress photos (updated every 6-8 weeks) for visual progress and postural evaluation
  • Structural Balance assessment to evaluate stability and mobility in injury-prone areas
  • InBody 570 Analysis
  • Formulating a nutrition plan, which includes setting milestones and goals to chart your progress.

Session 2: Lower Body

No skipping leg day here. During our second session, we will:

  • Start with a pre-workout warm up for your legs/hips based on your personal balance assessment.
  • Complete an in-depth training of the lower body’s major muscle groups, then make adjustments based on your individual skill level (e.g., squats, lunges, deadlifts, etc.)
  • Finish with post-workout recovery techniques including stretching, foam rolling and supplemental strengthening for underdeveloped areas of your lower body.

Session 3: Upper Body

Last but not least, we’ll assess your upper body…mirror muscles and all. Together we will:

  • Start with a pre-workout warm up for your shoulders and spine based on your personal balance assessment.
  • Complete an in-depth training of the upper body’s major muscle groups, then make adjustments based on your individual skill level (e.g., free weight presses, pushups, pullups, etc.)
  • Finish with post-workout recovery techniques including stretching, foam rolling and supplemental strengthening for underdeveloped areas of your upper body.

What Comes Next?

Upon completion of the three onboarding sessions, we will assign you a skill level (so your workouts are scaled appropriately) and a training goal (muscle gain, fat loss, better movement, whatever it is you need your training to address). We’ll then take your results, along with your overall fitness goals, and discuss together which training program is right for you: Semi-Private, Private or Online Training.

Learn More