Our Workouts

The Matrix is what sets Fulcrum apart from every other training system available today. It is an integrated system of exercise modules that Fulcrum has developed and refined over a decade to make every workout different, engaging, educational, and challenging. The Matrix offers a true path to functional fitness – what we define as the state where you are strong and flexible enough to confidently handle any physical challenge life presents. Based on a schedule of carefully calibrated workouts, it has been designed to avoid training plateaus, injuries from overuse, or poor technique while balancing your levels of strength, endurance, and flexibility.

All workouts are lead by a coach and sessions are divided up into three different categories:

Team Training: large groups of up to 25 people working out together and doing the same workout. These workouts have a variety of formats and can be easily adapted to different needs and ability levels. These workouts are not customized for individual members but can be modified as needed.

Small-Group Training: Personal training for up to four members sharing a coach. These workouts feature more hands-on coaching and a higher degree of customization. We can incorporate barbell training and other modalities that require more individual attention. All workouts are tracked and recorded.

1-on-1 Training: completely customized training catering to one client at a time.

Six Pillars of the Matrix

STRENGTH

These are created using the scientifically proven exercise principle that lower rep sets at near maximal effort with rest in between lead to pure strength gains.  Fulcrum’s prescription of 4-6 rep near maximal effort sets minimally increased muscle fiber size, while maximally increasing strength. Your heart rate in strength sections should average 70-75% of max heart rate.

CONDITIONING

Designed to help improve your overall stamina, we use two primary adaptations to drive the programming of the workouts: increased muscle tone (strength and definition) and muscular endurance (stamina for hiking, skiing, etc.). On conditioning days your heart rate exertion level will probably start off between 80-80% and then come down into the ’70s as you get into better shape. As your fitness increases and your heart rate drops, our FitPros will work with you to up the intensity to keep you challenged.

CORE

This is where we focus on the part of the body that keeps your spine healthy and safe while doing compound exercises and heavy lifting.  When active, the spine requires a high level of endurance in the muscles that support it.  We focus on two types of movements in Core - anti-flexion/extension and anti-rotation - to maximize your overall stability and balance.

HIIT

High-Intensity Interval Training (HIIT) is where we get our high-intensity work in.  This includes any type of short-duration interval training designed to spike your heart rate for short bursts for a segment of a workout.  The outcomes of this training deliver an “afterburn” effect that can elevate your metabolism for hours after a workout.  At Fulcrum, we use HIIT in a controlled fashion because it pushes your heart rate up to 80-90% of its maximum capability.

MOBILITY

This module ensures that every member gets the recovery work their muscles need and deserve to regenerate properly.  Included at the end of every workout, these stretching sessions include elements of yoga and other mobility protocols such as Foam Rolling to relax, elongate, and rejuvenate your muscles.

PREHAB

At Fulcrum, we’re in it for the long run and that means building in balance to your routine. Prehab movements are blended into every workout so you don’t have to rehab from creating imbalanced power relationships between different muscle groups. We blend in area-specific movements that work the smaller, supportive elements of your muscles so you remain balanced and injury-free.