The 4 x 4 program is a HIT cardio program that has been tested in research and be shown to be very effective and efficient at improving cardiorespiratory fitness and reducing cardiovascular disease risk. The 4 x 4 protocol has also been shown to be very safe and therefore can be undertaken by anyone of any level of fitness.
The core encompasses a large number of muscles involved in stabilising the pelvis, spine and girdles (shoulder and hip). To ensure proper activation of these muscles, correct technique is required with specific instruction. During Activate, you will work on developing the strength of all your core muscles and ensure that when you train, you do not develop imbalances due to certain muscles not activating correctly. This is done to ensure maximal results in addition to minimising the risk for injury and pain.