SGPT Upper Push / Lower Pull
SGPT Upper Push / Lower Pull is a structured Small Group Personal Training session designed to develop full-body strength, improve movement quality, and create balanced muscular development through intelligent training principles.
This session follows an Upper Push / Lower Pull training split - pairing upper body pushing movements with lower body pulling patterns to create an efficient, balanced, and highly effective workout while allowing different muscle groups to recover between exercises.
Training may include:
Upper body pushing movements such as:
- Push-ups
- Overhead presses
- Dumbbell bench press
Lower body pulling movements such as:
- Deadlifts
- Kettlebell swings
- Hamstring-focused exercises
This style of training helps members to:
- Build functional strength
- Improve muscular balance and posture
- Develop better movement mechanics
- Increase overall fitness and performance
- Reduce the risk of overuse injuries
The programme follows a progressive 6-week training cycle, allowing members to gradually improve technique, confidence, strength, and endurance while maintaining variety and progression throughout the training block.
Each session includes:
- A guided warm-up and movement preparation
- Coaching and demonstration of exercises
- Structured strength and conditioning blocks
- Scalable exercise options for all fitness levels
- Individual coaching within a supportive small-group environment
Suitable for beginners through to more experienced exercisers, every exercise can be adapted based on ability, experience, injuries, or limitations to ensure members train safely and effectively.
SGPT sessions are scheduled as 50 minutes on the ClubRight timetable. This allows time not only for the workout itself, but also for coaching, exercise demonstrations, session preparation, and a guided warm-up before progressing into the main workout.
The final few minutes are intentionally left available for questions, coaching feedback, and discussions around training, nutrition, recovery, lifestyle habits, or any additional support members may need. At Bodywise, we believe coaching should go beyond simply delivering a workout - it should provide education, accountability, and ongoing support to help members achieve sustainable long-term results.