This programme is designed for complete beginners, who are looking to build a foundation of understanding & control.
It is written for clients who are looking to start from scratch and want a small body of work they can progress through before gradually ramping up their training. It acts as a pre requisite to SYN - Level 1, and gives new trainees a chance to learn before working on a comprehensive plan.
We are expecting that athletes subscribing to SYN - Introduction are not yet able to perform Push Ups & Pull-Ups.
If you already have some experience & confidence, you will be able to skip this section & start SYN - Level 1A.
This is a low volume programme at 3 x 20-30 minutes per week. If you have the time and energy, you can do other work alongside this programme such as functional fitness.
To get the most out of this programme we recommend that you try to prioritise it by doing it first, and also taking at least 2 rest days per week.
Ideally you will need access to:
Modifications are written for people who do not have access to equipment, but want to work & learn as much as they can anyway.
SYN - Introduction is a 3 day a week programme, Monday, Wednesday, Friday.
Sessions last between 20-30 minutes on average.
The programme will gradually take beginners through learning correction activation and positioning for:
After purchasing this 4 week programme, you will be added to our app, and you will have access for 2 months. We have done this to give people enough time to work at a pace that suits them, and also repeat it if they wish!
Once you complete this programme, with your new levels of confidence, we highly recommend subscribing to SYN - Level 1A!
Here you will take on a little bit more volume, and start progressively overloading towards your first reps of all the basic strength skills!
You can read about the goals of Level 1A + more information here
