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ShalaRama Performance

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Olivia's PT Taster Programme

Block 1 - PT Taster

This 3-day programme is designed to build strength, muscle, and overall fitness with a particular focus on lower-body development. Each session begins with a cardio warm-up and includes a combination of compound lifts, accessory movements, and drop-sets to target multiple muscle groups. Key exercises such as hack squats, chest presses, and pull-ups are complemented by unilateral work to improve balance and functional strength. Lower-body sessions emphasise hypertrophy and intensity with exercises like hamstring curls, leg extensions, and drop-sets on the adductor and abductor machines. The varied rep ranges, controlled intensity, and core-focused movements ensure a well-rounded approach to building strength and muscle. Feel free to adjust the programme by adding other exercises to suit your preferences or goals.

Rosie's PT Taster Programme

Ashenafi's PT Taster Programme

Kim's PT Taster Programme

This free 4-week programme is a full-body training plan designed to build muscle, increase strength, and enhance overall sports performance. It includes four weekly sessions split into high and low intensity days to support recovery and complement football and recreational activity. The programme focuses on compound lifts, explosive movements, accessory work, and mobility to ensure balanced development across all muscle groups. Ideal for someone with 2–3 years of experience, it also introduces power-based drills and mobility work to improve athleticism and reduce injury risk.

Dalu's PT Taster Programme

Bethany's PT Taster Programme

Ajith's PT Taster Programme 

David's PT Taster Programme

Emily's PT Taster Programme

Sona's PT Taster Programme

Margarita's PT Taster Programme

Freedom's PT Taster Programme

Carney's PT Taster Programme

Rasleen's PT Taster Programme

Josh's PT Taster Programme

Srishant's PT Taster Programme

Liya's PT Taster Programme

Sudheesh's PT Taster Programme

Abin's PT Taster Programme