Master Plan is the signature class — every major muscle group, every energy system, one session. The benchmark by which you measure your progress in every other class. Complex compound sequences, multi-plane series, and a finisher that earns its name. Saturdays are anchored to this class permanently. It’s not about surviving it. It’s about showing up fully and seeing what you’re capable of.

Foundation opens with heavy carriage-loaded glute work paired with bicep curls built for constant spring tension. Glute bridges, kickbacks, carriage lunges, and a bicep finisher where every return counts as much as the lift. Core is threaded through every movement. This is where strength gets built from the ground up. Come in ready to push.

Frame is built around width — broad shoulders and the lateral glute shape that defines your silhouette. Side and rear delts are among the most undertrained muscles in any program. Glute medius is what gives you the lifted, wide shape that glute max work alone cannot build. Lateral raises, rear delt flies, hip abduction sweeps, and glute medius kickbacks with precision spring tension. You’ll feel it in places you didn’t know you had muscles.

Rear Structure is the dedicated pull day — deep lat work paired with hamstring-dominant carriage movements. Lat pulldowns, seated rows, Romanian deadlifts, and slow hamstring curls with a 4-count eccentric that makes every rep count twice. Most people neglect both of these muscle groups. This class makes sure you don’t. Expect heavy resistance, hip-dominant patterns, and soreness that reminds you exactly what you worked.

Front Structure is a push day built for the reformer. Chest presses, flies, and overhead work keep spring tension through every inch of movement — the spring loads on the return just as hard as the press. Heavy glute max carriage work runs the lower body in parallel. Two powerhouse muscle groups, one session, no wasted sets. Load up. Drive through the heel. Full extension on every rep.

Anchor is deliberate, loaded work through the posterior chain. Hamstring curls, slow RDL slides, Nordic lowers, and glute bridge pulses — all built around the 4-count eccentric that makes every rep count on both ends. The pace is controlled. The burn is not. If you want glutes that are strong, not just sore — this is the class you don’t skip.

Inner Structure targets the muscles most reformer work leaves behind — inner thighs, triceps, and back, all under spring-loaded tension. Adductor slides, overhead tricep extensions, press-downs, and lat-focused rowing sequences. Small muscles that show up when everything else is developed. The burn comes fast. Finish strong.

Lateral Structure builds the width of your frame — outer thigh sweeps, shoulder raises, and rear-delt back work that carves definition from every angle. Abductor arcs, lateral raises, rear delt flies, and seated row variations. The class that finishes what the others start.

Forge is the most fast-paced class on the schedule. Speed is the resistance — rapid reformer sequences, elevated heart rate, and full-body engagement with no rest between blocks. Fast lunges, power rows, speed curls, plyometric carriage work. If you coast, you’re doing it wrong. Bring a towel.