PERSONAL PEAK PERFORMANCE Whatever your fitness level, Apex will help you reach your peak
APEX EXPLAINED Small group programming A series of diverse innovative gym floor programmes designed to help improve member experience. • 30-minute focused training sessions to boost your timetable • Highly engaging and motivational sessions • Challenging new content, refreshed every twelve weeks
BENEFITS FOR CLUBS
Your trainers will gain people’s interest, trust and loyalty, as their relationships build in the small group exercise environment. Away from the session, the new kit on the gym floor is now better understood by your trainers and members, so utilisation will be increased as a result.
IMPROVE MEMBER ACQUISITION ATTENDANCE • RETENTION • •
INCREASE • •
RETURN ON EQUIPMENT INVESTMENT PT REVENUE
UTILISE
• •
GYM FLOOR STAFF FUNCTIONAL TRAINING SPACE
DRIVE MEMBER
• •
INDEPENDENT RESEARCH TELLS US Although Personal Training is a great motivator, it’s rare that more than 10% of members can afford to use it INDEPENDENT RESEARCH TELLS US 90% of fitness enthusiasts would prefer to workout in a group
INTERACTION COMMUNITIES
BENEFITS FOR MEMBERS • Exceptional coaching • Motivation • Confidence
• Value of membership • Help to reach personal goals
APEX PROGRAMMES
Consists of 6 experiences of programmes that provide a broad range of exciting 30 minute gym floor sessions for up to 12 members. Each programme consists of 4 quarterly releases ensuring your members are always receiving fresh and engaging sessions. STEADY, YET CHALLENGING
FIT FOR LIFE
WHAT IS IT? A steady, yet challenging session for older adults, designed to improve mobility, balance, coordination and cardiovascular health.
WHAT IS IT? FUN and functional circuit sessions designed to get the younger generation fitter, stronger and more active. Suitable for age group 10+
WHO WILL LIKE IT? • People who want to reduce the impact of ageing • People looking for better movement and posture • People wanting to prevent falls • People looking for improved body awareness
WHO WILL LIKE IT? • Children wanting to get up and get active • Children who love to PLAY, get fit and have fun • Children wanting a fitter future • Cool Kids wanting to use the latest fitness innovations
FUNCTIONAL STRENGTH TRAINING
IMPROVE MOBILITY , DEVELOP STABILITY
WHAT IS IT? An intense workout implemented using advanced, functional strength training programming techniques, such as giant sets, super-setting, 21’s and mechanical advantage drop sets.
WHAT IS IT? A blend of Pilates and yoga exercises focusing on balance, flexibility and strength with the whole body in mind.
WHO WILL LIKE IT? • People who want to get stronger • People looking for new methods of strength training • People wanting to prevent overtraining • Maximum training efficiency seekers
WHO WILL LIKE IT? • People needing lifestyle postural programming • People wanting to take their core strength and flexibility to the next level • People wanting a mind and body connection workout • People looking to complement their sport by strengthening their whole body
STRENGTHEN AND PROTECT
RECOVERY & PERFORMANCE
WHAT IS IT? An advanced approach to core training that develops trunk stability and helps strengthen and protect the spine.
WHAT IS IT? Recovery and performance that enhances muscle function, speed recovery and reduces the chance of injury.
WHO WILL LIKE IT? • People who want to improve core strength • People looking for a more effective alternative to crunches • People wanting to prevent or manage lower back pain • People looking for improved balance, posture and stability
WHO WILL LIKE IT? • People who want to reduce tension, trigger points and mitigate wear and tear • People looking for improved movement and posture • People wanting superior sporting performance and reduced injury risk • People looking for enhanced body awareness
TRAIN LIKE AN ATHLETE
LEANER, FITTER, FASTER
WHAT IS IT? Train like an athlete with this performance orientated workout, designed to help you get the most out of day-to-day life.
WHAT IS IT? A total body workout designed to get you leaner, fitter, faster.
WHO WILL LIKE IT? • People who want to become more athletic • People looking for more playful and fun workouts • People wanting to improve sporting performance • People looking for improved balance, stability and coordination
EQUIPMENT STANDARD
WHO WILL LIKE IT? • People who want to get fitter • People looking for new methods of cardio training • People wanting short, intense workouts • People looking for improved body composition and/or fat-loss
Apex makes use of both standard issue and innovative equipment: INNOVATIVE
TRAINING & RESOURCES
On-site Staff Training: Our Apex Master Trainer will train your trainers in the programme disciplines and familiarise them with the range of kit used in each session. Online access: Professional web-based Exercise Video Library & Programme Guides ensure personal trainers can implement the training immediately.
DETAILED PROGRAMME GUIDES:
• Coaching cues • Session setup & equipment • Pre-formatted circuits and challenges • Warm-ups and post-workout stretches • Progressions & regressions 1.2 Divide the group in half (if required), one group complete the releases, whilst the other group completes the warm-up exercises x 2 sets, then swap and repeat the process.
WARM UP
1.2
RELEASE
ONLINE EXERCISE VIDEO LIBRARY
* Roll at a rate of 1 inch per second, and complete on both sides. MUSCLE Calf
MOVEMENT
REPS
Roll along lower half of calf, then roll side to side across any tender areas.
4 Rolls & 4 Spans
Quads
Roll from mid-thigh to just below hip bone, flex the knees slightly, then roll side to side across any tender areas.
4 Rolls & 4 Spans
T-spine
Lying on back, roll from bottom to top of shoulder blades, then bend side to side across any tender areas.
4 Rolls & 4 Side Bends
EXERCISE
DESCRIPTION
TIME
Atlas Lunge
Step back into a lunge, twist torso over front leg, place opposite arm on outside of knee and reach out other arm behind. Chest up and contract glute of back leg during stretch.
30 Secs
Side Lunge Sit Back
Side step and sit back into right hip. Keeping feet on floor, lunge and sit back to left, then right, then bring foot back in. Repeat other side.
30 Secs
Leg Swings
Stand on one leg, swing the other leg forward and back. Aim to lift the leg to hip height and back with the heel toward the glute. Repeat other side.
30 Secs
CIRCUIT 1 Improve balance, stability, coordination and speed in this fast paced athletic workout. Become a better athlete while burning mega calories
CIRCUIT 2
SESSION SUMMARY:
EQUIPMENT EXERCISE
BOSU® STAX
Lateral Leap Across Facing laterally to BU, group stands in a line behind one another. First person leaps across the BU, and moves up to the next. Next person follows on.
Ladder
Lateral High Knee Run Chop and Switch
CIRCUIT 3
The instructor demos the exercises, whilst participants mimic the movements. DESCRIPTION
BOSU® STAX Ladder
Run up Run down
Facing BU, group stands in a line behind one another. First person runs up Walk up and down and down the BU, and shuffles to the next BU. Next person follows on.
Jumping Jacks
Jump two feet into first rung, then jump out with one foot either side Walk feet out and in of rung. Continue jacks up the ladder. RC in ready position, hips in power position, right hand on top. Position Decrease speed RC to touch right shoulder, swing RC horizontally to left shoulder. (Round 2, switch hand position). Start with feet shoulder width apart, holding TB with blue handles at Clean arms length. Swing TB to left and pivot on the right foot, whilst extending the TB overhead.
BOSU® STAX
RMT® Club
Shoulder to Shoulder Swing
Titan Bag
Pendulum Snatch
PROGRESSION High knee run Increase speed Increase speed Around the world
LAYOUT:
TIMINGS: Complete 2 rounds of each circuit Round 1 - 45 seconds work / 15 seconds recovery Round 2 - 30 seconds work / 10 seconds recovery
EQUIPMENT EXERCISE
RMT® Club Titan Bag
Reverse Lunge to Swing
EQUIPMENT EXERCISE
EQUIPMENT
BOSU®/STAX (BU/STX)
(30 Seconds)
STRETCH
Ladder (LA) RMT® Club (RC) Titan Bag (TB)
COST
REGRESSION
Ladder RMT® Club Titan Bag
DESCRIPTION
REGRESSION
PROGRESSION
Step up and down
Increase ROM
Stand laterally to the ladder, run along the ladder, ensure each foot goes into Low knees each rung once. Feet in staggered stance, right foot in front, right hand on top. Draw RC Alternating lunge overhead with a definitive chop. Bring RC forward to ready position as you switch feet. (Round 2, switch hand positions). Hold TB by blue handles, lunge back and sweep the TB to thigh and Step back bring to shoulder height in front of the body.
DESCRIPTION
Side Lateral Jumps Facing laterally to BU, group stands in a line behind one another. First person completes a jump squat on top of the BU and jumps down, then moves up to the next. Next person follows on. Ladder Boxer Stand laterally to the side of first rung, tap one foot in each rung and jab with the same arm, as you go up the ladder. Swap sides. Nail Driver Feet wider than shoulder width, hips power position. RC starts centre of shoulder blade. Squat and strike floor outside of front left foot, spiral recovery, repeat other side (round 2, switch hands position). Back Carry Bell Hold TB in the back carry position, or grip bag. Start on tip of toes and jump forward, land deep into squat, jump back not allowing heels to drop. Jump
Increase speed with high knees Increase ROM Plyo lunge
REGRESSION
PROGRESSION
Step up, jump down
Increase ROM and jump on floor to next BU
Decrease speed
Increase speed
Tap
Add jump
Squat only
Increase ROM
MUSCLE
MOVEMENT
Standing Quad Stretch
Hold one foot in hand, bringing heel to buttock, push fwd hip and stand tall.
Standing Lat Stretch
Stand upright, reach up and across to one side, whilst taking the same side leg across and behind the other leg.
Standing Pec Stretch
Stand upright and stretch the arms wide with the hands at ear height, and palms facing up.
Single Site Subscription
Multi Site Subscription
Options
Annual (4 Releases)
Annual (4 Releases)
Per programme Training Tailored Branding*** Bespoke Programme
£950 / £900* £500 + Expenses** £500 £5,500
£3500 / £3000* No Fee £500 £5,500
* Reduced programme subscription cost when 2 or more programmes are purchased together. ** Expenses may be charged depending on location. *** Tailored Branding. Your club logo stamped on the programme guides and corresponding videos.
Q&A
Do I need a single site or multi site subscription? Companies with up to 3 sites would benefit from a single site subscription per site. Companies with 4 or more sites will benefit from the multi site subscription. Once purchased, can Apex programmes be shared across sites? Yes. This is unique to Apex. Purchase a programme once, and share the access across all your sites for no additional fee. Are there any other set up costs? Depending on your current kit range, there may be a requirement to purchase new programme-specific kit. As the Apex format is focused on small group training, each release rarely uses more than 3 pieces of the same kit. How many training sessions are included with an annual programme? There are two single site training sessions. The first session takes place prior to the first quarterly release, the second session takes place prior to the third quarterly release. What happens after a year – is there a renewal fee? After completing a years’ worth of releases, you have the option to either purchase an additional annual subscription and benefit from new and fresh content or simply repeat previously purchased Programmes. There is no renewal fee if you choose to repeat and your login will remain active indefinitely. Does the equipment mix change during an annual programme? No, the equipment mix stays the same for the duration of the programme. To create excitement and add innovation we may introduce new equipment at the beginning each annual series. If i’m unsure of anything within the programme, who can I contact? For any post-purchase queries, contact apex@physicalcompany.co.uk or call our helpdesk on 01494 769 222. © Copyright Physical Company 2016. All rights reserved