SmartTrain: FullBody Program

About Course

Unlock Your Full Potential with the SmartTrain FullBody Program

This gym-based program is designed for those who want to build strength, improve mobility, and restore healthy movement patterns through intelligent training. Created by Olympic medalist and kinesiology expert Svetlana Tsarukaeva, the course offers a full-body system focused on activation, performance, and longevity.

✔️ Three main gym-based workouts each week, strategically programmed to develop strength, stability, and endurance.

✔️ Two additional sessions focused on mobility, recovery, and functional integration.

✔️ Focus on posture, joint care, and safe movement patterns.

✔️ Suitable for beginners and intermediate levels.

✔️ Smart structure, professional guidance, and effective results.

Train with purpose. Move intelligently. Restore your body.

Course Content

Activation & Mobility — Awaken muscles, restore balance
This week lays the foundation for your full-body transformation by focusing on neuromuscular activation and mobility. You'll wake up the "sleeping" muscles, reconnect movement chains, and begin restoring balance to the body. Perfect for building mind-muscle connection, preparing the body for heavier loads and preventing injuries.

Week 1. Joint & Muscle Activation Prepare your body through gentle mobility work and neuromuscular activation to awaken joints and muscles for optimal performance.

Stabilization & Control Focus: master joint control, posture correction, and build a stable base for strength.
This week focuses on restoring joint alignment, enhancing postural control, and building deep stabilization. The goal is to create a strong and balanced base to support future strength and dynamic movements. Ideal for correcting poor movement habits and protecting the body from overuse injuries.

Strength & Conditioning Focus: safely push your limits using progressive overload in compound lifts.
Build upon your stable base with strength-focused training. Develop muscle endurance, coordination, and control while avoiding injury. Learn to safely increase resistance with progressive overload in compound lifts. This week prepares your body to handle more intensity with confidence and precision.

Performance & Recovery — Integrate, Regenerate, Optimize
In the final week, we focus on integrating all the elements of strength, mobility, and neuromuscular control into efficient, pain-free performance. Sessions are designed to enhance functional capacity, restore the nervous system, and support active recovery. Expect dynamic movements, deep tissue activation, and guided mobility flows to leave you recharged and ready for future training cycles.

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About Course

Course Content

Week 1. Joint & Muscle Activation Prepare your body through gentle mobility work and neuromuscular activation to awaken joints and muscles for optimal performance.

Week 2.This week focuses on restoring joint alignment, enhancing postural control, and building deep stabilization. The goal is to create a strong and balanced base to support future strength and dynamic movements.

Week 3. Build upon your stable base with strength-focused training. Develop muscle endurance, coordination, and control while avoiding injury.

Week 4. Expect dynamic movements, deep tissue activation, and guided mobility flows to leave you recharged and ready for future training cycles.

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