Focus programme
with a measurable goal
4 to 8 weeks of targeted work on one specific goal — posture, core, flexibility, rehab after injury or returning to movement after a break.
Who focus programmes are for
The focus programme is for people who already know what they want. Not "I want to train something" — but concretely: "I want to fix my posture before summer", "I want to strengthen my back after a herniation", "I want to recover the flexibility I lost from office work".
This isn't generic training — the programme is designed specifically for you, based on an assessment in the first 1–2 sessions. Training is 2–3 times a week; a total of 8 to 16 sessions over 4–8 weeks.
Typical focuses
Posture
Work on the upper and middle spine — opening the chest, activating deep shoulder stabilisers, addressing typical "mobile" imbalances. Real changes in posture are visible after 4–6 weeks.
Core and back — lower back pain
A programme that strengthens deep stabilisers (transversus abdominis, multifidi, pelvic floor) and restores coordination between them. Reduces compression on the lumbar spine.
Return to movement
Progressive reactivation — start with minimal resistance and low-intensity movements, gradually increase range and load. Safe, no risks.