PROGRAM STRUCTURE
POWR & SURFit
Find your strength, own your movement, and love the results...
Choose 1 of the 2 hybrid training / programming options if you have strong self discipline to work out on your own, prefer more flexibility in your schedule, like to work out alone, need less exercise cueing and corrections but want to step up your training to use scientifically based progressive program cycling to see results that you have not seen while working out on your own or in general class settings.
Available both online and in person (Santa Teresa, Costa Rica).
WEEKS 1 & 2
Movement Screen + Program Design + 3 Private Sessions
Session 1:
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Complete the Functional Movement Screen to assess strengths, weaknesses, imbalances, and asymmetries.
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Your individualized program will be based on a combination of your goals, your movement needs, and prerequisites from this screen to prevent injury and achieve your desired results.
Sessions 2, 3, and 4:
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Receive your first 4-week program and go through it over the course of 3 private sessions with Nicole.
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Learn the exercises, receive the correct technique information and corrections, and address any questions or needs that come up in the process.
WEEKS 3, 4 & 5
Self-Guided Training + Support
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Complete the program on your own time.
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Receive weekly email and WhatsApp support for questions and feedback.
WEEK 6
2 Private Sessions
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The last 2 sessions of your 4-week program will be held with Nicole.
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These sessions will serve as your workout days for the week and as a progress check to determine proper exercise progressions for the next 4 weeks.
WEEK 7
Program Design + 2 Private Sessions
Sessions 1 and 2:
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Receive your second 4-week program and go through it over the course of 2 private sessions with Nicole.
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Learn the exercises, receive the correct technique information and corrections, and address any questions or needs that come up in the process.
WEEKS 8, 9, 10
Self-Guided Training + Support
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Complete the program on your own time.
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Receive weekly email and WhatsApp support for questions and feedback.
WEEK 11
2 Private Sessions
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The last 2 sessions of your second 4-week program will be held with Nicole.
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These sessions will serve as your workout days for the week and as a progress check to determine proper exercise progressions for the next 4 weeks.
WEEK 12
Program Design + 2 Private Sessions
Sessions 1 and 2:
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Receive your third 4-week program and go through it over the course of 2 private sessions with Nicole.
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Learn the exercises, receive the correct technique information and corrections, and address any questions or needs that come up in the process.
WEEKS 13, 14, 15 & 16
Self-Guided Training + Support
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Complete the program on your own time.
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Receive weekly email and WhatsApp support for questions and feedback.
Package Pricing & Scheduling:
Price: $3,000 (can be paid in 3 installments)
Duration: 55 minutes per session.
A 24-hour cancellation policy applies to all sessions.
All sessions must be used within the 16-week period.
Extra Notes
Clients with a significant acute injury may be advised to start in private training before entering this program.
The program includes weekly: strength training, cardio, active recovery, corrective exercise, and rest. The volume breakdown of the above mentioned categories is determined via collaboration with the client in the client’s initial consultation, based on their goals and needs. Unlimited days of cardio programming is included, as well as up to 2 strength training days per week, an in depth warm up with corrective exercises, active recovery, and nutritional guidance. If it is determined the client needs or wants more than 2 strength training days per week in their program, they can increase the number of strength days in their program at an additional cost, as additional one on one sessions with Nicole will be required.
Additional sessions can be added on at a cost during any point of the 16 week program, if the client would like to receive additional hands on guidance.
This hybrid private training + programming model may be continued with the same structure and rate after the 16 week period if the client wishes to continue.
A 24 hour cancellation policy applies to all sessions.
Email for availability and schedule a complimentary 30 minute consultation.