When you come to class, you see the workout for that day. Starting this November, we want to give you a clearer view of the bigger plan and how each workout contributes to your strength over time.
Our programming follows six phases, each with a primary movement focus and supporting work. The phases build on one another, moving from foundational strength toward greater control, power, and performance.
Why Train in Phases?
Strength develops through repeated practice and gradually increasing the challenge. Keeping certain movements consistent gives you time to improve your technique, become more confident, and work toward heavier resistance.
Each phase gives us a clear priority while we continue training other movement patterns throughout the week. As the focus changes, we carry those skills forward.
Here’s how the cycle fits together.
BUILD | November
Squat + Push · Core Stability
We begin with squat and push patterns to develop lower-body and upper-body pressing strength. These movements offer a stable starting point, with variations we can adjust to different experience levels.
Alongside them, we practice bracing and trunk control. Learning to maintain your position under load supports stronger lifting now and prepares you for more complex movement later.
STRENGTHEN | December–January
Hinge + Pull · Grip Strength
Next, we emphasize the glutes, hamstrings, and back through deadlifts, hip hinges, and rows. This complements the squat and push focus while developing the muscles involved in picking up and pulling weight.
Grip gets extra attention because your ability to hold a weight can limit how effectively you train with it. Hinge strength also lays groundwork for the faster hip-driven movements introduced during POWER.
BALANCE | February–March
Lunge + Rotation · Single-Leg Balance
With a foundation in place, we ask you to control your strength in different positions and directions.
Lunges, single-leg exercises, and rotational work challenge balance, hip stability, and coordination. You’ll practice both by creating movement and resisting unwanted movement to enhance skills that matter when stepping, reaching, turning, and lifting.
POWER | April–May
Strength + Explosive Movement
Strength is your ability to produce force. Power involves producing that force quickly.
This phase pairs strength work with exercises such as push presses, dumbbell cleans, and deadball movements. The goal is to move with speed and control.
STABILIZE | June–July
Unilateral Strength · Trunk + Hip Stability
We return to single-sided work with a greater emphasis on strength.
During BALANCE, the priority is controlling movement on one leg and in different directions. Here, we challenge each side to produce force more independently. Single-arm presses, single-leg RDLs, and offset carries also ask your core and hips to keep you steady as the load becomes less symmetrical.
PERFORMANCE | August–September
Functional Strength · Full-Body Endurance
The final phase that will round out year two at Sovana brings these qualities together.
Carries, sled work, and compound movements combine strength, stability, coordination, and conditioning. We’ll build your ability to perform more quality work while maintaining control as you become fatigued.
What Progress Can Look Like
Across the cycle, progress may mean lifting more weight, moving through a greater range of motion, improving balance, or maintaining better technique through a challenging set.
You can join at any point. Our coaches will help you find an appropriate starting point and progress from there.
The purpose of this structure is to give every workout a role and give you a better understanding of the strength you’re building.
