Form

FORM is a 5-day a week strength and conditioning programme for performance driven women with an interest in functional fitness training or fitness racing. You do not need prior fitness experience, but you must have an interest in lifting weight, going hard and leaving it out there on the gym-floor! If you're new to lifting weight there is a section for you in the onboarding week and we walk you through, step-by-step on how to build yourself up in your strength training sessions. For those of you with barbell lifting experience we give you options to add in barbell-cycling, if that's your jam. There are scaling options for nearly every exercise so you can select the option that fits best for you. The most important thing is you have the desire to want to give it a go. We'll do the rest!

We have two FORM tracks: one is for minimal kit which you can do at home, and one is for those with access to full gym equipment. You can switch between the tracks on any given day. Naturally, you'll get better strength and fitness performance with more variety of kit, so if you're looking for peak performance you'll need to train on the full-kit track which requires most gym equipment. For the minimal kit option, you need the minimum of: 2 light/red resistance bands, a small selection of dumbbells/kettlebells, a sandbag or weighted backpack, a large bedsheet, a firm couch or bench, and a broomstick. You can buy kit at a 10% discount using the code BULLDOGHATCH here: Bulldog Gear.

It's 5 workouts a week, with 1 optional active rest day. This means 1-2 full rest days.

It's a rolling monthly subscription, so as long as you like!

FORM uses the FITR client app for programme delivery, which you can download from Android or Apple app stores.

Yes! If you're trying to conceive, FORM can help support your natural cycles, reduce PMS and may even improve your fertile windows.

You'll need to run this by your fertility specialist prior to onboarding with FORM if you're undergoing an IVF cycle.

Yes! If you have very symptomatic periods, FORM can help support your natural cycles and reduce PMS.

Yes! If you have irregular or absent periods, FORM is design to support your natural cycles by helping you to achieve a better balance, and get your periods back on track

Yes. The programme has been designed alongside a women's health physiotherapist to help with these conditions. We give you threshold training coaching which has been proven to help improve symptoms. If you are looking for low-impact options, we have those for you too.

You can buy an add on 1-to-1 coaching with Aoife within the programme itself, or head to our Meet the Team page to book a call.

We designed the programme with two tracks so you can choose which track to complete on any given day, based on the equipment available to you. Enjoy our Bulldog Gear discount for at-home gym equipment using our code BULLDOGHATCH at the checkout. If you still don't have the kit, where possible try to sub out the movement for a similar movement. For example if it's an erg machine, pick another machine or choose a cardio movement like a stepping burpee.

We strongly advise you to stop training if you experience pain during your workout. If it's something you can change by dropping the weight, or reducing the depth or intensity, then go for it, but if it's persistent or new pain we recommend you consult your medical professional before continuing with your programme.

Yes! Hanging out in your programme itself, on the FITR Client app, you'll find your community right there. Say hello!