Training programs built around your life.

Water Polo Hypertrophy

A four week gym program for water polo players who want more muscle, strength that holds up in contact and shoulders that stay healthy. It is hypertrophy training built for water polo, not general bodybuilding. It comes from the strength and conditioning work Marin Lazic does as the Strength and Conditioning Coach of the Australian Men's Water Polo Team, including the Paris Olympic Games.

• Water polo specific hypertrophy
• Shoulder smart training volume
• A simple 4 week progression
• Gym work that supports performance in the pool

4 weeks · Gym

Water Polo Max Strength and Power

A four week gym program, three days a week, that builds maximum strength and power for water polo players. Each main lift is paired with a jump or a throw, so the strength you build gets used at speed. It comes from the work Marin Lazic does as the Strength and Conditioning Coach of the Australian Men's Water Polo Team.

• Trap bar deadlift, bench press and Zercher squat, each paired with a jump or a throw
• 3 pulls for every 1 push, to look after your shoulders
• You rate each set by percent difficulty, so the load matches how you feel
• 4 weeks, 3 sessions a week

4 weeks, 3 sessions a week · Gym

Strength for Runners

A 6 week strength training program for runners. It builds stronger legs, hips and calves for 5k, 10k, half marathon and marathon training, and fits around your running week.

• 3 gym sessions a week that fit around your runs
• Single leg strength, hips and calves
• Built to help you run longer with fewer niggles
• 6 weeks, delivered in the Bridge app

6 weeks, 3 sessions a week · Gym

Strength for Golfers

A 4 week golf fitness program for rotational power, strong hips and a back that holds up over 18 holes. Built for the weeks before your season.

• Hip and trunk strength for a stronger swing
• A back that holds up over 18 holes
• 3 gym sessions a week
• 4 weeks, delivered in the Bridge app

4 weeks, 3 sessions a week · Gym

Strength for Tennis Players

A 6 week strength program for tennis players. Legs, shoulders and trunk for longer matches, quicker movement and fewer niggles.

• Leg strength for quick changes of direction
• Shoulder and trunk strength for serving and hitting
• 3 gym sessions a week
• 6 weeks, delivered in the Bridge app

6 weeks, 3 sessions a week · Gym

Strength for Boxing

A 4 week strength program for boxing. Ground force, trunk and shoulder strength for bag work and sparring, written for people who train in a boxing gym.

• Ground force and leg drive
• Trunk and shoulder strength for bag work and sparring
• 3 gym sessions a week
• 4 weeks, delivered in the Bridge app

4 weeks, 3 sessions a week · Gym

Strength for Swimmers

A 6 week dryland strength program for swimmers. Lat, shoulder and trunk strength that carries over to the water, for lap swimmers and open water swimmers.

• Lat, shoulder and trunk strength
• Dryland work that carries over to the pool
• 3 gym sessions a week
• 6 weeks, delivered in the Bridge app

6 weeks, 3 sessions a week · Gym

Ski and Snowboard Pre Season

An 8 week ski and snowboard pre season program. Legs, glutes and knees ready for the first day on the snow.

• Leg and knee strength for long days on the slopes
• Built for the 8 weeks before your trip or season
• 3 gym sessions a week
• 8 weeks, delivered in the Bridge app

8 weeks, 3 sessions a week · Gym

Perimenopause Strength

An 8 week strength training program for women in perimenopause. Heavy, progressive lifting to build strength and keep your energy steady as your hormones start to change.

• Heavy, progressive strength training
• Clear explanations of why each part is there
• 3 gym sessions a week
• 8 weeks, delivered in the Bridge app

8 weeks, 3 sessions a week · Gym

Menopause Strength

An 8 week strength training program for women in menopause and after. Lift heavier with a plan built for life after your periods stop.

• Heavy, progressive strength training
• Built for life after your periods stop
• 3 gym sessions a week
• 8 weeks, delivered in the Bridge app

8 weeks, 3 sessions a week · Gym

Strength for Bone Health

An 8 week strength program for bone health. Heavy, progressive loading to build stronger bones. Check with your doctor before you start.

• Heavy, progressive loading
• Written to be followed step by step
• 3 gym sessions a week
• 8 weeks, delivered in the Bridge app

8 weeks, 3 sessions a week · Gym

Women Leaders Performance

A 6 week strength, energy and stress control program for women who run teams and companies. Train at the gym or at home.

• Strength, energy and stress control
• Works at the gym or at home
• 3 sessions a week
• 6 weeks, delivered in the Bridge app

6 weeks, 3 sessions a week · Gym or home

Leader Performance Program

A 6 week fitness program for busy executives and founders. Strength, energy and sleep habits for people with too many meetings.

• Short sessions built around a full calendar
• Strength, energy and sleep habits
• 3 gym sessions a week
• 6 weeks, delivered in the Bridge app

6 weeks, 3 sessions a week · Gym

Travel Week Training

A 4 week travel workout plan. 30 minute hotel room sessions that keep your training going on the road, with no gym needed.

• 30 minute sessions you can do in a hotel room
• No gym needed
• 3 sessions a week
• 4 weeks, delivered in the Bridge app

4 weeks, 3 sessions a week · Hotel room

The Corporate Athlete

An 8 week program to train, recover and perform at work the way an athlete prepares for a season.

• Training, recovery and sleep in one plan
• Built from the work done with elite athletes
• 3 gym sessions a week
• 8 weeks, delivered in the Bridge app

8 weeks, 3 sessions a week · Gym

Team Program, 6 Weeks

One program for 10 or more people in your company, with a team check in at week 3.

6 weeks, 3 sessions a week · Gym or home