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Wild Fox Way

Our signature 8 week 'foundations' program designed to iron out any imbalances, build stability, mobility and strength from the ground up through unilateral movements and general strength development. 

Gradually progress and develop your mobility and strength so you can tackle any of our programs with ease moving forward. 

No matter what level you're at - whether you're brand new to exercise or have been training for years - this program is EXACTLY what you need! It's often the foundations that get overlooked but no matter how advanced (or beginner) you are, you will get what you didn't even know you needed from this program. 

start here

strength

mobility

flexibility

foundations

Build Your Baseline (Start here!)

WEEK 1-4

KEEP UP THE AWESOME WORK... LET'S PROGRESS!

WEEK 5-8

So you've built your baseline and now it's time to step up your gym game and build some confidence in the weights area at the gym. This is a beginner program that aims to have you progressing every 4 weeks, finding your rhythm and confidence with different strength exercises. Starting with the basics and levelling up to harder strength movement patterns in each block. This is the best place to start or re-start your strength training journey at the gym! 3/4 days you'll focus on full body strength training and on the last day you'll shift gears to mobility, aerobic and core training to give you a well-rounded, diverse program guaranteed to keep you inspired and seeing results month to month. 

strength program

basic gym program

weight lifting

Strength Initiation (Gym Edition - Beginner)

Goal: build general strength, aerobic capacity, mobility and flexibility!

Now you're in a rhythm... let's turn it up a notch ;)

You're crushing it... let's go... full send! The goal of this block is to continue developing more complex movement patterns. Start light with your weights and increase week to week.

WEEK 9-12

A 4 week program designed to restore and recondition the body. By that, we mean iron the kinks, reconnect with your body and improve your movement patterns from the ground up. Perfect for anyone coming back from an injury, starting their movement and training journey again or wanting to strip back and recondition in a de-load season to refine and restore. 

rehab

prehab

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Restore & Recondition

A 10 week program that will introduce you to the foundations of mobility and get you moving with more fluidity and freedom. This is a great program for anyone who feels tightness, limitations or stiffness in their joints or struggles to achieve decent range of motion. Can you take your arm in a full circle? Can you bend your knee over your toe without your heel lifting? Can you put your palms flat on the floor and get your shoulders stacker in front of your wrists? 

No?! Well, that's great, you're in the right place... Start here! You will develop better range of motion, alleviate aches and pains and develop more flexibility and range of strength. 


fluid movement

Mobility Kick-Starter

WEEK 1-3

WEEK 3-6

Let's turn it up a notch... in this final block, you will start to learn some more challenging mobility exercise to prepare you to move onto our 'Mobility Mastery' program. 

WEEK 7-10

Want to start working out at home and feel like you're actually getting stronger? 

This is the program for you! Train 3 days a week and get into a sustainable workout habit.

In this program you'll work on full body strength and core exercises to give you a well rounded and simple program you can follow from the comfort of your own home! 

Recommended equipment:
• Dumbbells - a light set and heavier set (ie 3kg & 8kg)
• 'Booty' resistance band (to go around your knees/thighs)
• Longer looped resistance band 

Whether you're a busy mum, time efficient professional or just don't want to go to a gym, this program will have you training just as effectively as you would at the gym!

The benefits of training at home are tenfold and removes the barriers we so often find to working out like travel time, lack of confidence in the gym, not having a baby sitter, crazy work/travel schedules. You can take this program ANYWHERE with you!


at home workout

core and strength focused

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At Home: Full Body Strength & Abs

Keeping it simple and focused, let's do it!

Week 1-4

This program is for you if you want to workout at home and give it your all building a sustainable daily workout habit/routine. You can train from the comfort of your own home or backyard (also can be done at the gym). The focus is on building strength and aerobic capacity through a variety of interesting, dynamic movement patterns and strength exercises. Your goal is to train 5x per week for just 30 mins each workout! Easy right? Let's rock it!

strength workouts

at home

aerobic conditioning

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At Home: Sweat & Strengthen

This block is all about building a routine. The exercises are short, simple and sweet. Each day is a fully body workout to give you variety!

You're doing great! Let's change it up and keep the momentum!

WEEK 4-6

Barbells can look pretty intimidating when you're getting started. In this course, we teach you not just how to use barbells and train with heavier loads but we also take you through the set up and show you everything you need to know about mastering your barbell exercises!

From set up to grip variations to exercise progressions, we have covered. You'll come out of these 8 weeks feeling far more confident under a bar!

power

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Barbell Basics

Ever wanted to be able to do pull ups effortlessly? Here's the program to get you started!

calisthenics

chin ups

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Mission: Pull Up

The goal of this first block is to introduce you to the patterns of movement required to execute chin ups and pull ups. There's a lot of volume to work through so take your time and keep the loads light. Let your body adapt over the next 3 weeks. 

Similar to the last block, we are sticking with similar volume, rep ranges and movements to consolidate and refine, Focus on technique and increase load slightly if it feels comfortable. 

In this final block, we introduce a few new tempo's and keep your body adapting and developing strength in these movements. The volume is still fairly high so do a de-load week at the start of this block if needed. 

WEEK 7-9

With qualifications in pre and post natal training, Shenoa has designed a well rounded maternity program designed to keep you fit, strong and moving safely throughout your pregnancy from weeks 5-30! 

maternity

pre natal

full body

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Maternity: Gym Edition

WEEK 5-9

WEEK 10-13

WEEK 14-18

WEEK 19-22

WEEK 23-26

WEEK 27-30

An entire training program using dumbbells only so you can train anytime, anywhere with minimal equipment and reap the benefits of the efficiency!

dumbbell only

full body strength

At Home: Dumbbell Dojo 

DAY 1: Quads, Glutes & Core | DAY 2: Back & Shoulders | DAY 3: Hamstrings & Glutes | DAY 4: Chest, Arms & Core

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