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Synergy Strength

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If you are new to the gym, this strength and conditioning program will help introduce you to the gym setting, learn the fundamental movements and help you move faster, better and safer

Netball

1/Week

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Netball PreSeason Beginner (1/Week)

Introduction to Strength & Conditioning

Developing Strength & Conditioining

Gym's can be overwhelming. Lots of music, people and weird looking machines. 
Never the less the benefits outweigh the anxiety. But this program will ease you into the gym (just like dipping your toe into a warm bath).
We will have you walking into the gym confident, strong and ready to take on any workout.

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Gym Anxiety 

This program is built to bring your confidence up to sky high and get you comfortable in the gym environment. All you need is a few dumbbells and a bench and you don't have to move all the way around the gym, you can just stay in the one spot for the whole session!  Each week the reps change so pay attention, I have no doubt by the end of this program you'll feel confident to walk into the gym and own that space.

Welcome to Gym!

This whole body program places a larger emphasis on building the glutes. We get the best of all worlds to keep our body healthy and feeling good, but extra special attention on building the glutes.

Glutes

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Glute Specialisation

Block 1

Road To Your Biggest Bench Yet ! 
This program is designed to periodically build up your bench to allow you to retest your max and hit a PR at the completion. 
All main sets are programmed to be ascending sets to allow you to feel more confident with heavier loads and work on your execution!

PR BENCH

This is where we build your base! Working on getting you comfortable with heavy weights and executing!

This is where we get heavy! We recommend using a spotter or safetys from here and prioritising your sessions!

Block 2

Road To Your Biggest Squat Yet ! 
This program is designed to periodically build up your squat to allow you to retest your max and hit a PR at the completion. 
All main sets are programmed to be ascending sets to allow you to feel more confident with heavier loads and work on your execution!

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PR SQUAT

Road To Your Biggest Deadlift Yet ! 
This program is designed to periodically build up your deadlift to allow you to retest your max and hit a PR at the completion. 
All main sets are programmed to be ascending sets to allow you to feel more confident with heavier loads and work on your execution!