SMALL GROUP TRAINING At OAC
Train in a focused small-group setting with expert personal trainers. Build strength, improve technique, and level up safely.
Programs will launch later this spring.
View the descriptions below.
Postural Strength & Mobility Series: Lower Back
4-Week Instructional Program, Mondays 5pm-5:45pm, $149 for 4 sessions (Starts May 4th)
Join personal trainer Sophie, a Corrective Exercise Specialist, for a structured 4-week instructional series focused on improving lower back posture. This program uses targeted mobility work, activation, and deep core and glute strengthening exercises to support better posture, upper-body and hip mobility, upper and lower body alignment and muscular balance.
This program is designed for professionals and individuals struggling with lower back tension/pain from long hours of sitting or poor movement patterns. Participants will learn proper exercise execution, postural awareness, and functional and sustainable movement patterns to help you move better and feel better throughout the day.
Class size is capped at 6 participants to ensure personalized attention, and a minimum of 4 participants is required for the program to run.
Skill Level: Beginner
Barbell Fundamentals for Women
4-week Women-Only Instructional Series, Tuesdays 5pm-5:45pm, $149 for 4 sessions (Starts May 5th)
Join personal trainer Anika for a structured women-only, 4-week instructional series focused on barbell fundamentals. This small-group training program emphasizes proper form, technique, and safety while teaching the foundational barbell movements, including squats, deadlifts, chest and overhead press.
Designed for women who want to build confidence and technical proficiency with the barbell, this series provides a supportive learning environment and a strong foundation for safe, effective strength training.
Class size is capped at 6 participants to ensure personalized attention, and a minimum of 4 participants is required for the program to run.
Skill Level: Beginner
Olympic Powerlifting Club
4-Week Strength Training Series, Wednesdays 5pm-5:45pm, $149 for 4 sessions (Starts May 6th)
Join personal trainer Jack for a structured 4-week training series focused on perfecting lifting technique and applying progressive overload within 1–5 repetition ranges. Participants will receive expert coaching on improving the barbell squat, bench press, and deadlift, along with targeted accessory exercises designed to increase strength and work capacity specific to each lift.
This program is ideal for individuals looking to refine technique, build maximal strength, and develop a solid foundation in powerlifting-style training within a coached small-group environment.
Class size is capped at 6 participants to ensure personalized attention, and a minimum of 4 participants is required for the program to run.
Skill Level: Intermediate/Advanced
Deep Core Stabilization & Functional Movement Series
4-Week Strength Training Series, Tuesdays 8am-8:45am, $149 for 4 sessions (Starts May 5th)
Join Personal Trainer Gemilee for a focused 4-week Functional Training program designed to strengthen the deep core (especially the transverse abdominis) to support rotational power, stability, and injury prevention.
This small-group program goes beyond basic core work by targeting the muscles responsible for stabilizing the spine and transferring force efficiently through the body. Using dynamic equipment such as TRX straps, BOSU balls, and cable machines, sessions will emphasize anti-rotation, controlled rotation, and multi-planar movement patterns essential for activities for sports performance (golf, swimming etc.) along with improving daily functional movement.
Participants will learn how to properly engage the transverse abdominis, improve posture and spinal alignment, and build strength that enhances performance while reducing strain on the lower back and hips. Each workout is designed to improve balance, coordination, and the ability to generate and control rotational movement safely and effectively.
Skill level: Beginner
Athletic Conditioning
4-week athletic conditioning Series, Thursdays at 5pm-5:45pm, $149 for 4 sessions (Starts May 7th)
Join personal trainer Robert for a structured Athletic Conditioning, 4-week instructional sports performance or for anyone looking to improve overall strength, conditioning, and movement quality. This 4-week progressive training series is designed to build strength, power, endurance, and speed—helping you move better, perform stronger, and develop a more complete, resilient body.
Week 1 – Strength & Control
Technical day — Slow tempos, unilateral loading, and deliberate movement patterns that expose imbalances so that we can correct them. The work here might feel less dramatic, but it’s what makes the explosive days safer and more powerful. Control is a skill, and this day sharpens it.
Week 2 – Power
Explosive force production — Every movement demands full-body commitment and fast-twitch effort. The goal is to move heavy loads quickly. Leave here feeling like you hit something, not just completed something.
Week 3 – Endurance
Sustain quality movement under accumulating fatigue. Conditioning is built in the moments you want to stop but don’t. The athlete who doesn’t break is the one who wins.
Week 4 – Speed
Finishing at maximum intensity — This is the day you find out what the other three built.
Skill Level: Beginner/Intermediate