Our Community Training Programs

Created by Physiotherapists & Exercise Physiologists.

Person lifting a black dumbbell in front of a row of similar dumbbells on a rack in a gym.
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ForMotion & Health

An all rounder program focusing on full body strength, power, cardio and mobility. Aimed at ticking off all areas of fitness in 3 days per week.

This program is good for those of you who want a balanced program to improve or maintain long term health and fitness.

The program includes the option to learn olympic lifting and gymnastic style training for those who would enjoy the challenge and skill work required!

There are 3 session types (A, B, C) that all follow a set theme or intention which are detailed below.

Session Structure

  • Block A focuses on explosive movements to build power and strength, typically followed with a knee-dominant lift (e.g. squat or lunge) and an upper body pull (e.g. row or pull-up).

    The cardio component targets sustained aerobic capacity or threshold training.

    A shorter cardio option is available within the full session or you can choose to do the longer version as a standalone training session.

  • Block B emphasises mobility with an extended warm up.

    Followed by bodyweight upper and lower body movements, with optional gymnastic progressions for added challenge.

    It finishes with a short, high-intensity individual/team/partner workout or Tabata-style conditioning.

  • Block C focuses on “springiness” through plyometric and rebound work to build tendon resilience and bone density.

    Typically followed with a hip-dominant strength movement (like a Deadlift / Hip thrust) and an upper body push (e.g Bench / Push Press).

    It finishes with a short to medium-length multi-movement individual/team or partner workout.

  • These sessions will follow a 3 week cycle where they progress in either weight, reps, difficulty or complexity.

    By default these sessions are programmed on a Mon, Wed, Fri for Sessions A, B, C respectively.

    You can move them to whichever day fits in with your other training or life schedule.

    After 3 weeks the movements change however will stick with the same intentions.

    eg: Deadlifts may change to hip thrusts, or squats might change to split squats.

    This is helpful if you have an injury and you know you need to avoid using a specific body part.

    1. Download Train Heroic

      For IOS

      For Android

    2. From the calendar click the 3 lines in the top left corner

    3. Click “Manage” - Enter Access code.

    4. Copy and paste: 17421127094963

A graphic design infographics depicting the session structure for a community training program on fitness, including sections on bolstering about basketball training, plyometrics, and resistance training with descriptions of focus areas and intensity levels.

ForPre & Post Partum

Our pre and post partum program loosely follows a similar plan to our ForMotion & Health program, however it is modified to follow you from day 1 of pregnancy to birth all the way to around ~6 months post.

It also includes exercises that are more appropriate to pregnancy and the post partum recovery period, as well as regular pelvic floor training and other specific exercises to build strength that new Mums will need most!

With our Community Membership you can easily switch between the two programs, so if you are feeling up to it you can transition back and forth between them as able.

Session Structure

  • Block A focuses on pelvic floor endurance to start off with.

    Then into power maintenance (for pre-partum) and power re-development for post partum.

    Strength focuses on knee dominant movements like squats / lunges and an upper body pull ( like a row / lat pull down).

    The cardio at the end is meant to be slow and steady "chat pace".

    All sessions finish with a gentle cool down focusing on calming & relaxing the pelvic floor

  • Block B focuses on mobility, smaller activations to keep things stable and general pelvic floor control.

    The strength component focuses on bodyweight training and specific movements relating to the strength you'll need as a Mum or Mum to be!

    This session is also designed to be done at home with minimal equipment.

    All sessions finish with a gentle cool down focusing on calming & relaxing the pelvic floor

  • Block C focuses on strength and reactivity/co-ordination of the pelvic floor.

    This is followed by either working on areas that will allow you to return safely to impact activity post partum, or if you are already there it will progress you slowly towards returning to running / jumping.

    Strength focuses on a hip dominant movements like deadlift / hip thrust and an upper body push (like overhead press / push up)

    All sessions finish with a gentle cool down focusing on calming & relaxing the pelvic floor.

  • Similar to ForMotion & Health These sessions will follow a 3 week cycle where they are programmed on the same day for the 3 week period.

    By default the sessions are programmed in your app to show up on a Mon, Wed, Fri for sessions A,B,C

    You can move them to whichever day fits in with your other training or life schedule.

    The movements stay the same for each cycle but allow you to increase things like reps / sets / weights / to allow you to progress if you feel up to it.

    After 3 weeks the movements change. to correlate similarly to the ForMotion & Health Program.

    If you are very early stage pregnancy, or feeling ready to progress post partum, you can quickly toggle between both programs easily within the app.

    Just add both access codes (see below) when signing up.

  • Our programs are written by default for the mid range stages of ability, pregnancy or post partum period.

    In the instructions on each exercise you will see the options for scaling up and down depending on either your stage OR how you are feeling.

    While we give recommendations based on your stage, every woman is quite different so this allows you to adjust the program based on your own capacity & training experience.

    When you are in the program just check the arrows to scale the session up and down.

    SCALING OPTIONS:

    ↓ 23 - 40 weeks Pre partum or 6 - 8 weeks postpartum OR if you don't feel up to what's programmed

    • Program is written for ~ 17 - 22 Pre-partum & 8 - 12 weeks post partum by default.

    ↑ 1 - 16 weeks Pre partum / 13 - 26 weeks Post partum OR if you feel confident and want to push yourself

    1. Download Train Heroic

      For IOS

      For Android

    2. From the calendar click the 3 lines in the top left corner

    3. Click “Manage” - Enter Access code.

    4. Copy and paste:

      17676889839266

A colorful infographic presenting the session structure for a community training program called ForPre & Post Partum. The section depicted is titled 'Session A' and focuses on pelvic floor endurance and relaxation, listing exercises like strength training for the knees, upper body, and hips, along with pelvic floor relaxation.

ForRunner’s Strength

Our runner’s strength programs are designed for sprinters, middle distance/hybrid and endurance runners.

Similar to our other community programs, they are programmed for the “mid range” with options to either tailor your own program to be more power / strength based (ie for sprinters), or more endurance based for distance runners.

Session Structure

  • Intention: Explosive Power & Strength

    Example format:

    A. Olympic Lift OR Explosive Power Movement

    +/- combined with

    B1. Big lift
    B2. Upper body pull

    C1. Single leg strength / stability
    C2. Anti Rotation / Core
    C3. Calves

  • Intention Guideline: Resilience, Recovery, Mobility

    A. Roll & Release
    B. Mobility
    C. Accessories & Stability

  • Intention Guideline: "Springiness" & Strength

    Example format:

    A. Warm up

    B. Pogos / Plyos / Hops

    C1. Big lift
    C2. Upper body push

    D1. Single leg strength / stability
    D2. Runner Specific Isolated Strength (eg quads, hamstrings, glutes etc)
    D3. Calves - Isometrics / Eccentrics

  • Our running program follows a ~6 week cycle of the same movement with increasing loads / intensity / volume etc.

    By default the sessions are programmed in your app to show up on a Mon, Wed, Fri for A,B, C. But you can move them to whichever day fits in with your other training or life schedule.

    After 6 weeks the movements change but continue to follow the session theme.

    There are similarities between each program’s session types and our ForMotion & Health program, so if you are feeling like you want to try something a bit different, or have a bit more upper body, feel free to add both programs when signing up!

  • Our programs are written by default for middle distance runners, and include a hybrid of strength, power and strength endurance.

    If you are a sprinter or someone who needs to focus more on power / speed.

    Then look for:

    ✸ = ↑ Power

    If you are a long distance / ultra runner, or someone who needs to focus more on strength endurance.

    Then look for:

    ♾️ = ↑ Endurance

    1. Download Train Heroic

      For IOS

      For Android

    2. Sign Up / Set up your profile

    3. From the calendar click the 3 lines in the top left corner

    4. Click “Manage” - Enter Access code.

    5. Copy and paste:

      17670794836261

      TIP: You can sign up for multiple programs at no extra cost, so if you wanted to you could do a hybrid program of our runner’s program or our general fitness program for example.


      From there its very easy to switch between programs from within the app.