Welcome to Thenics Lab!

I’m so excited to have you here. This page contains all the onboarding information you will need to be successful — not just throughout the program, but for your lifelong journey ahead. Let’s go!

Watch this first 👇

What’s covered

Your first 7 days:

1) Setup in Training App & answer intake questionnaire

2) Sign and return your Coaching Agreement

3) Join the THENICS LAB Discord group -> Invite link

4) Purchasing any necessary gear — You can wait until after onboarding for this!

5) Onboarding call -> Set it up here once you’ve completed steps 1 & 2

Gear

I’ve linked suggested gear, but do your own research to see what’s best for you! Don’t hesitate to ask for help.

Note:Calisthenics is very personal, so your gear selection (as well as your training) will be as well.

  • Required

    • Yoga Mat -> Link

    • Pull-Up Bar -> Link (This depends on the length of your doorway so be sure to measure! But this is the one I use)

  • Suggested (But encouraged)

    • Parallettes -> Link

    • Yoga blocks -> Link

    • Rings set WITH door anchor-> Link

    • Resistance bands -> Link

    • Foam roller ->Link

    • Weight vest -> Link

      • Or weight belt -> Link

The Intentional Bodyweight Training Protocol (Deeper dive)

Mindful breathing and mobility

  • Learn to use the breath to connect mind and body.

    • Yoga (Mind practice - “Union” of self)

    • Meditation (Shavasana)

    • Breathing techniques (Pranayama)

      • Bhastrika - Energizes the body

      • Ujjayi - Calms and focuses the mind

  • The physical practice of Yoga

    • Vinyasa

    • Yin

Intentional strength building

  • Calisthenics training will invovle:

    • Muscle strength

    • Take our bodies through full ranges of motion, and exploring end range training.

    • Learning “Bodyweight Progressive Overload”

      • Change the angle, changing our center of gravity, making things unstable, increasing our weight, etc.

    • Joint Resilience, tendon strength

  • Large crossover with Yoga

    • Flexibility & Mobility training

    • Awareness

  • Weight training (Goal dependent)

Intuitive nutrition

  • Logging food

    • Inside the Trainerize app

    • Mental notes on how the food we eat makes us feel

      • Sugar crash

      • Heavy carb meal at lunch

      • Effects on sleep

  • Again, using awareness we develop from Yogas mental practice is where this builds the mental tools.

Sustainable longevity & accountability

  • You have developed your own practice, or at least the capacity for doing so.

    • This is a lifelong journey, so you will continually be tweaking your practice.

    • You might decide you want to train weights (maybe you already are still),

    • Maybe go deeper into Yoga, or Calisthenics skills.

  • If C, I can help you develop more advanced skills.

  • Discord access for life. Utilize the check-ins and participate in challenges!

Expectation from you throughout the program

  • 📅 Consistency → Show up for sessions & complete weekly check-ins

  • 🧘 Yoga → At least twice/week, prioritize mornings

  • 💪 Effort → Be willing to learn new movements.

  • 🎯 Honesty → Share feedback, pain, struggles.

  • 🗣️Communication → Never hesitate to ask questions!!

Again, thanks for being here!