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83 84<div class="top-menu"> 85 <div class="container site-padding"> 86 <div class="close-menu-x"><img src="images/close-menu-x.svg" alt=""/></div> 87 <div class="instagram-desktop-menu visible-xs"><img src="images/instagram.svg" alt=""/></div> 88 <div class="facebook-desktop-menu visible-xs"><img src="images/facebook.svg" alt=""/></div> 89 90 91 <div class="desktop-menu desktop-menu-first"> 92 <ul> 93 94 <li class="hidden-xs">/</li> 95 <li class="desktop-menu-item" onClick="window.open('/','_self');">HOME</li> 96 <li class="hidden-xs">/</li> 97 <li class="desktop-menu-item" onClick="window.open('schedule','_self');">SCHEDULE</li> 98 <li class="hidden-xs">/</li> 99 <li class="desktop-menu-item" onClick="window.open('pricing','_self');">PRICING</li> 100 <li class="hidden-xs">/</li> 101 102 <li class="desktop-menu-item desktop-menu-active">WHAT TO EXPECT</li> 103 <li class="hidden-xs">/</li> 104 <li class="desktop-menu-item" onClick="window.open('coaches','_self');">COACHES</li> 105 <li class="hidden-xs">/</li> 106 </ul> 107 </div> 108 109 <div class="desktop-menu"> 110 <ul> 111 <li class="hidden-xs">/</li> 112 <li class="desktop-menu-item" onClick="window.open('personal-training','_self');">PERSONAL TRAINING</li> 113 <!--<li class="hidden-xs">/</li> 114 <li class="desktop-menu-item" onClick="window.open('ammersion','_self');">AMMERSION</li> 115 --> 116 <li class="hidden-xs">/</li> 117 <!--<li class="desktop-menu-item" onClick="window.open('infrared-saunas','_self');">INFRARED SAUNAS</li>--> 118 <!--<li class="hidden-xs">/</li>--> 119 <li class="desktop-menu-item" onClick="window.open('http://hipfitatl.com/','_blank');">PILATES</li> 120 <li class="hidden-xs">/</li> 121 <li class="desktop-menu-item" onClick="window.open('fit-3d-body-comp','_self');">FIT 3D BODY COMP</li> 122 <li class="hidden-xs">/</li> 123 </ul> 124 </div> 125 126 <div class="desktop-menu"> 127 <ul> 128 <li class="hidden-xs">/</li> 129 <li class="desktop-menu-item" onClick="window.open('contact','_self');">CONTACT</li> 130 <li class="hidden-xs">/</li> 131 132 </ul> 133 </div> 134 135 <div class="desktop-menu hidden-xs"> 136 <ul> 137 <li><div class="instagram-desktop-menu" onClick="window.open('https://www.instagram.com/thetrainingroomatlanta/','_blank');"><img src="images/instagram.svg" alt=""/></div></li> 138 <li><div class="facebook-desktop-menu" onClick="window.open('https://www.facebook.com/TheTrainingRoomATL','_blank');"><img src="images/facebook.svg" alt=""/></div></li> 139 140 </ul> 141 </div> 142 143 </div> 144 </div> 145 <div class="main-content"> <!--Main Content Starts--> 146 <div class="nav-bar visible-xs"> 147 <div class="container site-padding"> 148 <div class="logo" onClick="window.open('/','_self');"><img src="images/training-room-logo.svg" alt=""/></div> 149 150 <div class="menu-hamburger"><img src="images/hamburger.svg" alt=""/></div> 151 <div class="menu-address-box">404.333.3677 152 <div class="menu-address">742 Ponce De Leon Pl NE / Atlanta, GA 30306</div> 153 </div> 154 </div> 155 </div> 156 <div class="container-fluid top-image-what-to-expect"> 157 <div class="nav-bar hidden-xs"> 158 <div class="container site-padding"> 159 <div class="logo" onClick="window.open('/','_self');"><img src="images/training-room-logo.svg" alt=""/></div> 160 161 <div class="menu-hamburger"><img src="images/hamburger.svg" alt=""/></div> 162 <div class="menu-address-box">404.333.3677 163 <div class="menu-address">742 Ponce De Leon Pl NE / Atlanta, GA 30306</div> 164 </div> 165 </div> 166 </div> 167 168 169 </div> 170 <div class="container-fluid intro-area"> 171 <div class="row"> 172 <div class="container site-padding"> 173 <div class="row"> 174 <div class="intro-headline fade-up-animation"><span class="hidden-xs">FEEL CONFIDENT!</span>
175 <span class="visible-xs">FEEL CONFIDENT!</span> 176 177 </div> 178 <div class="secondary-intro-headline"> 179 <div class="slanted-line-headline"></div> 180 <div class="secondary-headline fade-up-animation"><h1>YOU'VE CHOSEN THE RIGHT GYM<br />FOR YOUR FITNESS GOALS.</h1></div></div> 181 <div class="main-text-what-to-expect fade-up-animation">The first day of anything new can be intimidating but at The Training Room, we strive to help you feel welcome and included. Youâve discovered an amazing place filled with people youâll soon call friends. These new friends, just like you, have a desire to improve their overall health and well being. With coaching from our experienced staff and the encouragement from your fellow exercise enthusiasts, youâll achieve more than youâve ever imagined. Before you know it, youâll see results and youâll ask yourself, why did take it take me so long to join?<br /><br /> 182 183Weekday classes are scheduled throughout the morning and evening hours. Weekend mornings, we offer at a variety of times to suit early morning risers and those who prefer a little extra sleep. 184 <div class="check-out-schedule" style="cursor: pointer;" onClick="window.open('https://www.thetrainingroomatl.com/schedule','_self');">Check out our schedule â</div> 185 We encourage our new friends to come in and tour the gym ahead of signing up but if you do sign up before touring we suggest you arrive 15 minutes before your first class. This will give you a few minutes to get the lay of the land and we can give you a brief walk through.<br /><br /> 186 187Hereâs a little rundown of what to expect: 188 </div> 189 </div> 190 </div> 191 </div> 192 </div> 193 194 <div class="container-fluid what-to-expect-divider"> 195 <div class="tr-strong fade-in-left-animation"><span class="what-to-expect-divider-red">TR</span>STRONG</div> 196 </div> 197 198 <div class="container-fluid light-grey-what-to-expect"> 199 <div class="row"> 200 <div class="container site-padding "> 201 <div class="row"> 202 <div class="what-to-expect-left-column-1"> 203 <div class="home-left-column-1-image fade-in-animation"> 204 <div class="top-left-photo-triangle"> 205 <div class="slanted-line-picture-left"></div> 206 </div> 207 <img src="images/tr-strong-demonstration.jpg" class="img-responsive parallax-image" alt=""/> 208 209 </div> 210 </div> 211 212 <div class="what-to-expect-right-column-1"> 213 <div class="what-to-expect-title-right fade-up-animation">01 <span class="service-title-black">DEMONSTRATION</span></div> 214 215 <div class="what-to-expect-title-description-right fade-up-animation">Class begins when your Coach calls everyone to gather around the board for a thorough explanation and demonstration of the movements youâll be executing during your session. If you have any questions, ask way. Your Coach can offer guidance, tips and alternatives for any exercise that might be outside your comfort zone. </div> 216 </div> 217 </div> 218 219 220 <div class="row"> 221 <div class="what-to-expect-right-column-2 visible-xs"> 222 <div class="home-right-column-2-image fade-in-animation"> 223 <div class="bottom-right-photo-triangle"> 224 <div class="slanted-line-picture-right"></div> 225 </div> 226 <img src="images/tr-strong-activation.jpg" class="img-responsive parallax-image" alt=""/> 227 228 </div> 229 </div> 230 <div class="what-to-expect-left-column-2"> 231 <div class="what-to-expect-title-left fade-up-animation">02 <span class="service-title-black">ACTIVATION</span></div> 232 233 <div class="what-to-expect-title-description-left fade-up-animation">Activation drills are designed to warm up your body, prepare your nervous system for the training you are about to do, work to correct muscular imbalances, and increase your range of motion.</div> 234 </div> 235 236 <div class="what-to-expect-right-column-2 hidden-xs"> 237 <div class="home-right-column-2-image fade-in-animation"> 238 <div class="bottom-right-photo-triangle"> 239 <div class="slanted-line-picture-right"></div> 240 </div> 241 <img src="images/tr-strong-activation.jpg" class="img-responsive parallax-image" alt=""/> 242 243 </div> 244 </div> 245 </div> 246 247 248 249 250 251 252 <div class="row"> 253 <div class="what-to-expect-left-column-1"> 254 <div class="home-left-column-1-image fade-in-animation"> 255 <div class="top-left-photo-triangle"> 256 <div class="slanted-line-picture-left"></div> 257 </div> 258 <img src="images/tr-strong-strength.jpg" class="img-responsive parallax-image" alt=""/> 259 260 </div> 261 </div> 262 263 <div class="what-to-expect-right-column-1"> 264 <div class="what-to-expect-title-right fade-up-animation">03 <span class="service-title-black">STRENGTH</span></div> 265 266 <div class="what-to-expect-title-description-right fade-up-animation">Our program is based around compound movements that require multiple joints and muscle groups - the so-called âcoreâ lifts. We take great pride in our
266coaching and are always ready to help teach and correct an exercise to make sure you stay as safe as possible while also seeing progress, whether it be more reps, more weight, or better recovery between sets. Examples of these movements include back squats, front squats, deadlifts, bench press, incline press, barbell rows, etc. These heavy, compound exercises emphasize a variety of specific movement patterns while also being great full body exercises. </div> 267 </div> 268 </div> 269 270 271 <div class="row"> 272 <div class="what-to-expect-right-column-2 visible-xs"> 273 <div class="home-right-column-2-image fade-in-animation"> 274 <div class="bottom-right-photo-triangle"> 275 <div class="slanted-line-picture-right"></div> 276 </div> 277 <img src="images/tr-accessory.jpg" class="img-responsive parallax-image" alt=""/> 278 279 </div> 280 </div> 281 <div class="what-to-expect-left-column-2"> 282 <div class="what-to-expect-title-left fade-up-animation">04 <span class="service-title-black">ACCESSORY</span></div> 283 284 <div class="what-to-expect-title-description-left fade-up-animation">Assistance and supporting exercises. These movements are often used to help improve weak links in the aforementioned âcoreâ lifts as well as targeting specific muscle groups and lines of movement more specifically. These movements not only improve performance and decrease risk of injury, but they also help to target specific areas you may wish to see aesthetic improvement in as well. Examples include lunge variations, lateral banded walks, hamstring curls, bicep curls, tricep extensions, and lateral raises.</div> 285 </div> 286 287 <div class="what-to-expect-right-column-2 hidden-xs"> 288 <div class="home-right-column-2-image fade-in-animation"> 289 <div class="bottom-right-photo-triangle"> 290 <div class="slanted-line-picture-right"></div> 291 </div> 292 <img src="images/tr-accessory.jpg" class="img-responsive parallax-image" alt=""/> 293 294 </div> 295 </div> 296 </div> 297 298 <div class="row"> 299 <div class="what-to-expect-left-column-1"> 300 <div class="home-left-column-1-image fade-in-animation"> 301 <div class="top-left-photo-triangle"> 302 <div class="slanted-line-picture-left"></div> 303 </div> 304 <img src="images/tr-strong-conditioning.jpg" class="img-responsive parallax-image" alt=""/> 305 306 </div> 307 </div> 308 309 <div class="what-to-expect-right-column-1"> 310 <div class="what-to-expect-title-right fade-up-animation">05 <span class="service-title-black">CONDITIONING</span></div> 311 312 <div class="what-to-expect-title-description-right fade-up-animation">Bodyweight or lightweight functional movements performed at relatively high intensity. This portion of the workout focuses on increasing the demand on your cardiovascular system and power output while continuing to work on proper movement. The time intervals, movements, and intensity are programmed to compliment the work done in the first three parts of the workout. </div> 313 </div> 314 </div> 315 316 </div> 317 </div> 318 319 320 321 322 323 324 325 </div> 326 327 328 329<!-- <div class="container-fluid what-to-expect-divider">--> 330<!-- <div class="fade-in-right-animation tr-strong"><span class="what-to-expect-divider-red">TR</span>LEAN</div>--> 331<!-- </div>--> 332<!-- --> 333<!-- --> 334<!-- <div class="container-fluid light-grey-what-to-expect">--> 335<!-- <div class="row">--> 336<!-- <div class="container site-padding ">--> 337<!-- <div class="row">--> 338<!-- <div class="what-to-expect-left-column-1">--> 339<!-- <div class="home-left-column-1-image fade-in-animation">--> 340<!-- <div class="top-left-photo-triangle">--> 341<!-- <div class="slanted-line-picture-left"></div>--> 342<!-- </div>--> 343<!-- <img src="images/tr-lean-demonstration.jpg" class="img-responsive parallax-image" alt=""/>--> 344<!-- --> 345<!-- </div>--> 346<!-- </div>--> 347<!-- --> 348<!-- <div class="what-to-expect-right-column-1">--> 349<!-- <div class="what-to-expect-title-right fade-up-animation">01 <span class="service-title-black">DEMONSTRATION</span></div>--> 350<!-- --> 351<!-- <div class="what-to-expect-title-description-right fade-up-animation">Class begins when your Coach calls everyone to gather around the board for a thorough explanation and demonstration of the movements youâll be executing during your session. If you have any questions, ask way. Your Coach can offer guidance, tips and alternatives for any exercise that might be outside your comfort zone. </div>--> 352<!-- </div>--> 353<!-- </div>--> 354<!-- --> 355<!-- --> 356<!-- <div class="row">--> 357<!-- <div class="what-to-expect-right-column-2 visible-xs">--> 358<!-- <div class="home-right-column-2-image fade-in-animation">--> 359<!-- <div class="bottom-right-photo-triangle">--> 360<!-- <div class="slanted-line-picture-right"></div>--> 361<!-- </div>--> 362<!-- <img src="images/tr-activation.jpg" class="img-responsive parallax-image" alt=""/>--> 363<!-- --> 364<!-- </div>--> 365<!-- </div>--> 366<!-- <div class="what-to-expect-left-column-2">--> 367<!-- <div class="what-to-expect-title-left fade-up-animation">02 <span class="service-title-black">ACTIVATION</span></div>--> 368<!-- --> 369<!-- <div class="what-to-expect-title-description-left fade-up-animation">Activation drills are designed to warm up your body, prepare your nervous system for the training you are about to do, work to correct muscular imbalances, and increase your range of motion.</div>--> 370<!-- </div>--> 371<!-- --> 372<!-- <div class="what-to-expect-right-column-2 hidden-xs">--> 373<!-- <div class="home-right-column-2-image fade-in-animation">--> 374<!-- <div class="bottom-right-photo-triangle">--> 375<!-- <div class="slanted-line-picture-right"></div>--> 376<!-- </div>--> 377<!-- <img src="images/tr-activation.jpg" class="img-responsive parallax-image" alt=""/>--> 378<!-- --> 379<!-- </div>--> 380<!-- </div>--> 381<!-- </div>--> 382<!-- --> 383<!-- --> 384<!-- --> 385<!-- --> 386<!-- --> 387<!-- --> 388<!-- <div class="row">--> 389<!-- <div class="what-to-expect-left-column-1">--> 390<!-- <div class="home-left-column-1-image fade-in-animation">--> 391<!-- <div class="top-left-photo-triangle">--> 392<!-- <div class="slanted-line-picture-left"></div>--> 393<!-- </div>--> 394<!-- <img src="images/tr-lean-strength.jpg" class="img-responsive parallax-image" alt=""/>--> 395<!-- --> 396<!-- </div>--> 397<!-- </div>--> 398<!-- --> 399<!-- <div class="what-to-expect-right-column-1">--> 400<!-- <div class="what-to-expect-title-right fade-up-animation">03 <span class="service-title-black">STRENGTH</span></div>--> 401<!-- --> 402<!-- <div class="what-to-expect-title-description-right fade-up-animation">Many of the movements utilized in the strength portion of our LEAN class are still movement patterns based around the core lifts - squats, presses, and deadlifts. We recognize that some people arenât interested in barbell training or strength-specific work so we molded the LEAN program to match. We still learn how to perform all of the foundational functional movements, but utilize more dumbbells, kettlebells, and bodyweight training to challenge you. Examples of these would be goblet squats, split squats, step-ups, deadlifts, dumbbell presses, kettlebell swings, rows, etc. These heavy, compound exercises emphasize a variety of specific movement patterns while also being great full body exercises. </div>--> 403<!-- </div>--> 404<!-- </div>--> 405<!-- --> 406<!-- --> 407<!-- <div class="row">--> 408<!-- <div class="what-to-expect-right-column-2 visible-xs">--> 409<!-- <div class="home-right-column-2-image fade-in-animation">--> 410<!-- <div class="bottom-right-photo-triangle">--> 411<!-- <div class="slanted-line-picture-right"></div>--> 412<!-- </div>--> 413<!-- <img src="images/tr-lean-accessory.jpg" class="img-responsive parallax-image" alt=""/>--> 414<!-- --> 415<!-- </div>--> 416<!-- </div>--> 417<!-- <div class="what-to-expect-left-column-2">--> 418<!-- <div class="what-to-expect-title-left fade-up-animation">04 <span class="service-title-black">ACCESSORY</span></div>--> 419<!-- --> 420<!-- <div class="what-to-expect-title-description-left fade-up-animation">Assistance and supporting exercises. These movements are often used to help improve weak links in the aforementioned âcoreâ lifts as well as targeting specific muscle groups and lines of movement more specifically. These movements not only improve performance and decrease risk of injury, but they also help to target specific areas you may wish to
420see aesthetic improvement in as well. Examples include lunge variations, lateral banded walks, hamstring curls, bicep curls, tricep extensions, and lateral raises. </div>--> 421<!-- </div>--> 422<!-- --> 423<!-- <div class="what-to-expect-right-column-2 hidden-xs">--> 424<!-- <div class="home-right-column-2-image fade-in-animation">--> 425<!-- <div class="bottom-right-photo-triangle">--> 426<!-- <div class="slanted-line-picture-right"></div>--> 427<!-- </div>--> 428<!-- <img src="images/tr-lean-accessory.jpg" class="img-responsive parallax-image" alt=""/>--> 429<!-- --> 430<!-- </div>--> 431<!-- </div>--> 432<!-- </div>--> 433<!-- --> 434<!-- <div class="row">--> 435<!-- <div class="what-to-expect-left-column-1">--> 436<!-- <div class="home-left-column-1-image fade-in-animation">--> 437<!-- <div class="top-left-photo-triangle">--> 438<!-- <div class="slanted-line-picture-left"></div>--> 439<!-- </div>--> 440<!-- <img src="images/tr-lean-conditioning.jpg" class="img-responsive parallax-image" alt=""/>--> 441<!-- --> 442<!-- </div>--> 443<!-- </div>--> 444<!-- --> 445<!-- <div class="what-to-expect-right-column-1">--> 446<!-- <div class="what-to-expect-title-right fade-up-animation">05 <span class="service-title-black">CONDITIONING</span></div>--> 447<!-- --> 448<!-- <div class="what-to-expect-title-description-right fade-up-animation">Bodyweight or lightweight functional movements performed at relatively high intensity. This portion of the workout focuses on increasing the demand on your cardiovascular system and power output while continuing to work on proper movement. The time intervals, movements, and intensity are programmed to compliment the work done in the first three parts of the workout. LEAN also emphasizes more work with Concept2 ski and rowing ergs, bikes, and calisthenics. </div>--> 449<!-- </div>--> 450<!-- </div>--> 451<!-- --> 452<!-- </div>--> 453<!-- </div>--> 454<!-- --> 455<!-- --> 456<!-- --> 457<!-- --> 458<!-- --> 459<!-- --> 460<!-- --> 461<!-- </div>--> 462 463 464 465 466 467 468 469 470 471 472<form action="consultationForm" method="post" enctype="application/x-www-form-urlencoded" id="submitForm"> 473<div class="container-fluid contact-form-footer"> 474 <div class="row"> 475 <div class="container site-padding"> 476 <div class="row"> 477 478 <div class="lets-talk">LET'S TALK</div> 479 <div class="to-request hidden-xs">TO REQUEST INFORMATION AND A PERSONAL CONSULTATION</div> 480 <div class="to-request visible-xs">TO REQUEST INFORMATION AND<br />A PERSONAL CONSULTATION</div> 481 <div class="input-field"> 482 <div class="arrow-input-field-first"></div> 483 <input type="text" class="input-field-form input-field-form-first" placeholder="NAME" name="name" id="name"> 484 </div> 485 <div style="clear: both"></div> 486 <div class="input-field"> 487 <div class="arrow-input-field-first arrow-input-field"></div> 488 <input type="text" class="input-field-form" placeholder="EMAIL" name="email" id="email"> 489 </div> 490 <div style="clear: both"></div> 491 <div class="submit-button"> 492 <div class="submit-button-arrow"></div> 493 GET IN TOUCH</div> 494 <div class="contact-picture hidden-xs"> 495 <div class="top-left-photo-triangle-white"> 496 <div class="slanted-line-picture-left-white"></div> 497 </div> 498 <img src="images/contact-picture.jpg" class="img-responsive parallax-image" alt="Training Sesssion"/> 499 500 </div> 501 </div> 502 </div> 503 </div> 504 </div> 505<div style="z-index: 10000; position: relative" class="g-recaptcha" 506 data-sitekey="6LcTJ_UbAAAAALQOL8Nj6Olnr8VpaLvyPe1pRWLr" 507 data-callback="RTFormSubmit" 508 data-badge="bottomleft" 509 data-size="invisible"> 510 </div> 511 <input type="hidden" name="MM_insert" value="requestInfo"> 512 <input type="hidden" name="currentPage" value="what-to-expect"> 513</form><footer class="container-fluid"> 514 <div class="row"> 515 <div class="container site-padding"> 516 <div class="row"> 517 <div class="copyright">© THE TRAINING ROOM 2026</div> 518 519 <div class="facebook-footer hidden-xs" onClick="window.open('https://www.facebook.com/TheTrainingRoomATL','_blank');"><img src="images/facebook.svg" alt=""/></div> 520 <div class="instagram-footer hidden-xs" onClick="window.open('https://www.instagram.com/thetrainingroomatlanta/','_blank');"><img src="images/instagram.svg" alt=""/></div> 521 <div class="footer-diagonal hidden-xs"><img src="images/footer-diagonal.svg" alt=""/></div> 522 <div class="hilltop hidden-xs" onClick="window.open('https://www.hilltop
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