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 in August.
View the descriptions below.
Powerlifting Fundamentals
4-Week Training Series, Wednesdays 5pm, $149 for 4 sessions (Start August 5th)
Introduction to Power Lifting & 1RM Development
Held in our private personal training studio, this program focuses on refining lifting technique and building the foundation for the squat, bench press, and deadlift while introducing participants to the concept of a One Rep Max (1RM) and how it can be used to guide effective strength training.
Through expert coaching and individualized feedback, participants will learn proper barbell technique, safe methods for assessing and estimating strength levels, and how to apply progressive overload using 1RM-based training zones. Training will primarily focus on lower repetition ranges (1–5 reps) to develop maximal strength while reinforcing sound movement patterns and lifting mechanics. This program is ideal for individuals with some previous lifting experience who want to train with greater purpose, improve technique, and better understand how to measure and progress their strength over time.
What You Can Expect:
- Learn what a 1RM is and why it matters
- Safely assess and estimate your current strength levels
- Develop proper technique in the squat, bench press, and deadlift
- Understand how to use 1RM-based training zones to guide workouts
- Learn the principles of progressive overload and strength development
Skill Level: Intermediate
Deep Core Stabilization & Functional Movement Series
4-Week Strength Training Series, Tuesdays 8am, $149 for 4 sessions (Start August 4th)
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.
Each workout is designed to improve balance, coordination, and the ability to generate and control rotational movement safely and effectively.
Skill Level: Beginner.
What you learn
- Learn how to properly engage your deep core muscles, including the transverse abdominis, to create a stronger and more stable foundation for movement and injury prevention.
- Improve rotational strength and control for everyday activities and sports that require efficient force transfer, such as golf, swimming, tennis, and pickleball.
- Develop better posture and spinal stability, helping to reduce unnecessary stress on the lower back, hips, and shoulders.
- Learn effective injury-prevention strategies by improving movement quality, stability, and muscular control.
Strong & Steady: Balance, Strength & Bone Health for Active Aging
4-Week Training Series, Saturdays 9am, $149 for 4 sessions (Start August 1st)
Improve your balance, build strength, and support lifelong bone health in a welcoming small-group setting. Held in our private personal training studio, this 4-week series is designed specifically for older adults who want to stay active, independent, and confident in their daily lives.
Reclaim your confidence and build lasting physical resilience in a supportive and controlled environment. Through a combination of strength training, balance exercises, and functional movement patterns, you’ll work to increase muscle and bone mass, improve coordination and mobility, sharpen reflexes, and actively reduce fall risk—all while learning a simple, effective routine you can continue at the gym or at home.
What to Expect:
- Weeks 1–2: Building the Foundation Learn fundamental strength in the sagittal plane (forward and backward – squats, hinges and controlled stepping) and balance exercises
- Weeks 3–4: Real-World Strength & Stability Progress into frontal and transverse plane movements (side-to-side and rotational patterns) and improve co-ordination and reaction time