Online Strength & Conditioning

Online Training Options



$49 per month

Percentage Based Strength Training
Structured Conditioning
Digital Delivery via App
Exercise Video Tutorials



$349 per year

Percentage Based Strength Training
Structured Conditioning
Digital Delivery via App
Exercise Video Tutorials

Our Method

We run a 6 day Strength & Conditioning program designed around our four key pillars. 


A mix of barbell strength training that follows a structured periodisation scheme that progresses over time. Proper strength training with adequate rest between sets. ⁣


A mix of unilateral and assistance exercises that focus on strengthening weak points and on isolating the supporting muscles. ⁣⁣⁣


A mix of short and long intervals to develop your different energy systems that will not only increase your fitness but improve your health. ⁣


A mix of dynamic mobility drills and specific strength exercises designed to build strength at the end range of motion so you can move without restriction.

Tried, Tested & Backed by Science.

About Our Program

Our training program is designed to get you excelling — whether you’re new to training, or have been for years, but struggling to push past a training plateau.

Suitable for all fitness and gym experience levels:

  • Train wherever you are via our convenient, mobile-friendly app.
  • Video guides for A Series and B Series strength exercises.
  • Track your progress and monitor your results.

Our online programming is delivered through our performance tracking app where you can log your weights and track your progress over time. The required equipment for our programming is listed in our Online Training FAQs section below.

It’s time to end the guesswork and start training with purpose.

Follow our proven systems and take your training to the next level!

You Can Look, Move & Feel Better From Wherever You Are!



Receive Your Complimentary Strength & Conditioning Fundamentals Training Guide Today

Online Training FAQs

Here’s a list of frequently asked questions about online training at Movement Enhanced.

Below is an example of a STRENGTH and ACCESSORY STRENGTH session.

Warm Up: 3-4 sets between 30-60%.

A: Clean Grip Deadlift 
4 x 5 @ 21X0 
Perform a set every 4 minutes. 

Strength Progression 
Week 1:  4 x 5 @ 75-85%
Week 2:  4 x 5 @ 75-85%
Week 3:  4 x 5 @ 75-85%

Record your weights / reps and apply progressive overload each week. 


B1: DB Cyclist Squats  
4 x 12 @ 3010

B2: Barbell Hip Thrust   
4 x 12 @ 21X1  


C: SA Farmers Carry 
4 x 20/20m

If you would like to see more details of our programming, download the FREE Sample Program by clicking here. 

The week’s structure depends on the phase of the year. However, it would look similar to below: 

Monday: Upper Strength + Conditioning 
Tuesday: Lower Strength + Accessory Strength 
Wednesday: Upper Strength + Accessory Strength 
Thursday: Lower Strength + Conditioning  
Friday: Upper Strength + Accessory
Saturday: Conditioning

If you want to see more details, download a 14 Day Sample Program.

Below is a list of the commonly used equipment in our programming: 

  • Power Rack / Rig
  • Barbells
  • Dumbbells
  • Kettlebells 
  • Bands
  • Row / Bike Erg / Ski Erg
  • Dead balls

You do not need access to equipment like cables and machines found in a commercial gym. 

Substitutions are encouraged if you don’t have what you need.

The program includes 5-6 days of training/week and a session will typically take you 60-70 minutes per session. Of course, it’s encouraged to complete all the days, but you’ll still get results if you complete 3-4 days per week.

You can cancel your auto-renewal subscription at any time by by completing the Membership Cancellation form online.

Of course, you can. The great thing about this program is that you can reach out in the app and the coaches will help you sequence your days in the best way possible.

Although the programming is incredibly affordable, know that we want to make sure that you get the best experience with us. You can watch the videos in the app or send us an email anytime.