6-Week Small Group
Training Series.
The next tier of training inside Popflow. We love the chaos of a packed room — but this series is for clients who want the Popflow standard with more precision, personalized coaching, and a structured progression. Slower pace, intelligent loading, measurable results. New groups starting August and September.
Progress stalled? Modifying in the back of the room, unsure your form is right? This is your intervention. We strip away the momentum to rebuild your foundation.
The Intake
Before Week 1 you complete an assessment covering goals, injuries, and baselines. Your coach uses it to tailor your individual programming.
The Cap
Strictly five participants. We don’t just guide the room — we coach you. Every rep observed, corrected, refined.
The Progression
Tempo, complexity, and load evolve with purpose over six weeks — baseline in Week 1, retest your control in Week 6.
Two tracks.
One system.
Enroll in one track for targeted progress, or combine both for the complete system.
Private Pilates Series · Morning cohort — day & time TBD
Internal stability. Core precision. Tempo control. Alignment, deep core integration, and controlled strength to improve posture and stability under load — slow tempo, high intention, progressive overload without sacrificing form.
The arc: Wk 1–2 core activation baselines · Wk 3–4 stability under tension · Wk 5–6 advanced tempo + retest
Private Strength Series · Morning cohort — day & time TBD
External loading. Strength expression. Mobility resets. Refined lifting mechanics and structured strength blocks with mobility integrated to protect joints — form before weight, alignment before speed, personalized loading.
The arc: Wk 1–2 squat/hinge mechanics · Wk 3–4 progressive strength blocks · Wk 5–6 controlled intensity + retest
Five spots
per track.
New groups starting August and September — five spots per track, per cycle. Upgrading to an Unlimited Membership before enrolling reduces your investment by $200.
Member Rate
Both tracks (12 sessions): $599 — enroll dual track →
- 6-week structured cycle
- Intake assessment + tracked progression
- Same dedicated coach all 6 weeks
Non-Member Rate
Both tracks (12 sessions): $899 — enroll dual track →
- 6-week structured cycle
- Intake assessment + tracked progression
- Same dedicated coach all 6 weeks
No — it’s a 6-week training cycle with a consistent cohort. Enrollment is for the full series; programming builds week over week. Missed sessions can’t be refunded or exchanged.
In regular classes we guide the room; here we coach individuals within a small group — more form correction, tailored progressions, and intentional pacing. The music becomes a backdrop so you can hear technical cues clearly.
No — but you need to be coachable. Loading is scaled from your intake assessment. Ideal for anyone who wants to improve mechanics and build strength intelligently.
The intake assessment lets us review your history before Day 1. It’s not physical therapy, but the 5-person cap allows highly targeted modifications so you can train safely.
This page is the Coronado series — new groups start in August and September, with exact dates announced to the interest list first. Prefer B Street? See Small Group Training at Golden Hill.
Get on the list.
Submit the interest form and our team will reach out — the list hears about new cycle dates first.
Start with the pass.
The Intro Pass — 21 days unlimited for $60 — every format, every studio, credits toward your first month.
Coronado + Golden Hill · popflow.com