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Your 1st Day of Fundamentals

By this point, you have already met with you Coach for Life and discussed goals, the timeline of your fitness journey, and any problems or concerns you may have about joining Trebel.

You’ve also most likely been through an intro session where your coach has taken you through a fitness assessment so they design a specific program tailored to your current fitness level and what your goals are.

You might be excited about your first day (and you should be!) but you also might be a little nervous.

Here is a little more information about what to expect for your very first private training session.

The Trebel Endurance Warm-up

This warm-up is a fantastic introduction into developing the flexibility, mobility, and stability required to be a functioning human being! For those with tight hips and ankles from years of running, this will be beneficial for relieving chronic pain and increasing range of motion.

It is designed to be easily scalable and can serve as great introduction fitness for beginners or a challenging test for more advanced trainees.

For athletes or former athletes, this warm-up will test your balance, motor control, core strength, and end range flexibility.

We have been implementing this warm-up for 10 years and still have not seen it mastered ;)

Check it out here!

One last thing, the best part about this warm-up is that it can be performed anywhere with no equipment necessary. All you need is 5 minutes and a desire to improve.

Foundational Movement Patterns

We introduce functional movement on the very first day. Everything we do within the walls of our gym is designed to improve life outside of it. Therefore, the exercises we program have direct application to the real world. Here are the first few movement patterns you will learn.

Squat – Believe it or not, each and every one of us will squat multiple times a day. Anytime you get up and down from a chair, you are squatting. We call the squat our most foundational movement pattern. You’ll be hard pressed to find one day in which you walk into Trebel and don’t squat at least a few times! This movement is great at warding off chronic hip and knee pain, developing core and leg strength, and staying functionally independent into your later years.

Hinge – The hinge teaches you how to engage strong posterior chain muscles (the powerhouse of the human body) and can ward off chronic back pain. We hinge in order to pick up objects off of the floor.

Pull – The pull is a foundation upper body strength movement. It recruits the back muscles and is vital to fighting upper back, neck, and shoulder pain. We can pull horizontally (tug of war) and vertically (eventually progressing towards a pull-up).

Push – The push is our second foundational upper body strength movement. As with the pull, we can push in all three planes (vertically above us, vertically below us, and horizontally). Building a stable shoulder girdle is extremely important for overall shoulder health. By regularly training pulling and pulling we hedge our bet against nagging injuries and chronic pain.

Hip Flexion – A strong core is developed primarily through hip flexion. We train conventional movements like the sit-up but also add in gymnastic core strength and conditioning as well. Strong hip flexion is important for posture and preventing back pain.

Your primary coach will walk you through all of our foundational movements, slowly progressing the difficulty of the movement based on your individual fitness level. Once the basics are mastered, we will add complexity and intensity.


Towards the end of your session (or halfway through it), your Primary Coach will introduce you to mobility work. Improving mobility and flexibility is crucial for progressing to more advanced movements and more importantly preventing injury.

The sports you played in high school, your fitness background, your lifestyle, and your injury history will contribute to your mobility restrictions. You don’t need to be the most flexible person in the world but a certain amount of mobility is important.

Your coach will introduce you to foam rolling, active mobility drills, and passive stretching to best work on your mobility restrictions.

Homework and Next Steps

To finish up the session, your Coach for Life will likely prescribe some homework. This might be mobility exercises or the Trebel endurance warm-up to do at home, or it might even be beginning a food journal so that you and your coach can chat about nutrition later on down the road.

Your coach will also suggest a setting up a weekly schedule for training. This helps with accountability and consistency (which are very important for long-term success).

Interested in learning more about our onboarding process?

Contact Coach Carol (, Jesse (, or Rob ( for more info!

Group Class Programming for Monday August 14, 2017:

 1. Trebel Endurance Warm-up

 2. Tier 1 Fitness Test

 3. “Helen


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