THE STRUCTURE WORKOUT
SLOW DOWN.
GET STRONG.
Structure is a 50-minute, high-intensity, low-impact Resistance workout on the XFormer. Controlled movement and intentional resistance build strength, stamina, stability, mobility, and control.
Move With Intention.
THE STRUCTURE FRAMEWORK
HOW WE TRAIN.
The Structure Framework is the intentional approach behind every Resistance class. It brings together established principles of resistance training, modern Pilates, slow controlled movement, and time under tension to create a workout that is challenging, focused, and purposeful.
At the center are The Structure Six—six guiding principles that shape how we move, how we coach, and how we create the right challenge throughout class. Together, they keep the focus on alignment, control, muscular engagement, sustained effort, and moving with intention.
50
minutes
FULL
BODY
LOW
IMPACT
HIGH
INTENSITY
THE STRUCTURE SIX
SIX PRINCIPLES.
EVERY RESISTANCE CLASS.
01
ALIGNMENT + ACTIVATION
Alignment creates the foundation. Intentional activation helps ensure the right muscles are doing the work.
Position well. Then connect to the work.
02
CONTROLLED RANGE OF MOTION
Bigger isn’t always better. We work within a range that maintains alignment, muscular engagement, and control.
Own the range. Don’t chase it.
03
TENSION + TEMPO
Spring-loaded resistance creates muscular tension while slow tempo reduces momentum and keeps the muscles working.
Let your muscles—not momentum—move you.
04
CALIBRATED RESISTANCE
Heavier isn’t always better. Resistance is selected to create the right challenge for the movement and the person doing it.
The right resistance beats more resistance.
05
BREATH + FOCUS
Breath supports sustained effort while creating focus, awareness, and a stronger connection between mind and body.
Breathe. Notice. Stay present.
06
EFFICIENT TRANSITIONS
Movements flow intentionally from one to the next, minimizing unnecessary downtime and maintaining muscular demand.
The transition is part of the work.
HOW WE ADJUST INTENSITY
ONE MACHINE. SO
MANY WAYS TO WORK.
The XFormer uses spring-loaded resistance to create muscular demand through pushing, pulling, stabilizing, and controlling movement. It offers multiple ways to build intensity without relying on speed or impact.
Your instructor can adjust resistance, tempo, range of motion, body position, and duration to make each exercise more or less challenging. The goal isn’t simply to work harder, but to find the right challenge for your body while maintaining control and proper form.
ADJUSTABLE
RESISTANCE
Change the spring load or your relationship to the carriage to adjust the challenge.
CONTROLLED
RANGE
Use a targeted range of motion while maintaining proper alignment and precise control.
TEMPO +
DURATION
Slow the movement or sustain the effort longer to increase control and muscular demand.
BODY POSITION
+ ANGLE
Small changes in leverage, stability, and position can change the challenge.
SLOW
down
Build With Intention
WHY IT WORKS
MOVE WITH CONTROL.
Resistance gives your muscles something to push or pull against, creating force your body has to control. Slow tempo reduces momentum. Time under tension extends the effort. Limiting unnecessary rest allows muscular demand to build throughout the workout. The result is high intensity without high impact. The challenge comes from resistance, tension, tempo, range, and duration—not jumping, pounding, or moving faster.
WHAT IT BUILDS
STRENGTH, BUILT DIFFERENTLY.
Structure brings resistance, control, and intentional movement together in one full-body workout designed to build lasting strength that carries with you beyond the studio.
Slow, controlled movement and sustained resistance build:
STRENGTH
STAMINA
STABILITY
MOBILITY
CONTROL
All in a 50-minute, high-intensity, low-impact workout designed to challenge your whole body without beating it up. Different doesn’t mean better or worse. It means you have another way to get strong.
WHAT A CLASS ACTUALLY FEELS LIKE
CHALLENGING. FOCUSED. NEVER MINDLESS.
Some movements will feel familiar. Others will make you wonder how something so small can feel that hard.
Your instructor will cue you through every movement, help with resistance and form, and give you options when you need them. The music is up, everyone is working, and nobody is keeping score.
Classes change constantly, too. Our instructors switch up movements, sequences, resistance, and focus so your body keeps adapting—and you don't spend every Tuesday doing the exact same workout.
You’ll shake. You’ll sweat. You’ll probably laugh.
READY TO FEEL THE DIFFERENCE?
TRY STRUCTURE FOR YOURSELF.
The best way to understand a Resistance class is to experience one. Step onto an XFormer and see what 50 minutes of intentional strength training can do.