Centr, the fitness ecosystem (founded by Chris Hemsworth) that partners with HYROX, has introduced The Foundation – a 12-week progressive strength-training programme.
The series is led by strength trainer Alex Silver-Fagan and is specifically designed to help women build muscle definition and lasting strength through movement and progressive training.
“At Centr, we help people build strength that lasts,” said Andrew Sugerman, Chief Executive Officer of Centr. “The Foundation gives members a clear, intentional path to start strength training or build upon their strength.
“The programme is a great way to fuse building power, getting toned, and lower impact mobility work with Alex’s renowned expertise in yoga and training with purpose.”
The Foundation is structured with a goal to remove the guesswork from strength training, balancing strength and conditioning across three training sessions per week. It includes optional mobility and conditioning days to enhance recovery and performance.
The programme offers both gym and home tracks and progresses through four distinct phases:
- Phase 1: Focuses on establishing a strong foundation, learning control, and dialling in fundamental movement patterns.
- Phase 2: Increases intensity with more sets, heavier weights, and an added layer of conditioning in strength sessions.
- Phase 3: Adds complexity with more advanced techniques, focusing on lifting with power, precision, and control.
- Phase 4: Aims for peak strength and endurance under load with heavier weights, shorter rests, and elevated conditioning to maximise stamina and power.
The Foundation is available exclusively in the Centr App. The programme incorporates Centr’s range of equipment, including kettlebells, dumbbells, a bench, and an Olympic weight set.
