Your first session starts with a clear next step.

Find your place in the program

Open My Training to explore the winter strength and conditioning program. You can view the movement guidance before signing in. To save training, use the Google account your coach has approved for team access.

Once signed in, complete your training setup. Choose the equipment and schedule that reflect your actual week. You do not need a perfect setup to begin.

Look at the movement before adding effort

Open a movement to see its positions, breathing guidance, and coaching cue. Practise the version that matches your equipment. The aim is to understand the movement before asking more of it.

Use the session check-in honestly. If the easier or shorter option better matches your day, use it. If a movement causes pain, stop that movement and flag it for your coach rather than working through it.

Record the work you actually did

Save your sets and effort as you go. Check for “Saved to your account” before leaving an unfinished workout. Your history helps you and your coach understand what happened, rather than relying on memory.

The program advances through completed sessions and coach review checkpoints. If a week needs repeating, repeat it. A missed session does not mean you should double up.

Keep the next step simple

Return to My Training for the next session. Use the Journal for context, and ask your coach when the instructions or movement do not make sense. Consistency grows from a routine you can understand and return to.