What to Expect in Your First Week at REBUILT Performance (Free Trial Guide)

I get it. Walking into a new gym for the first time can be intimidating.

You're not sure what to expect. Will everyone else be in better shape? Will you know what to do? Will you fit in? Will the coaches be intense and scary, or supportive and helpful?

These are all normal concerns. Let me walk you through exactly what happens during your free trial week at REBUILT Performance so there are zero surprises.

Before You Even Arrive: What to Bring

Keep it simple. You need:

• Athletic shoes - Whatever you'd wear for practice or working out
• Comfortable athletic clothing - Shorts and a t-shirt work perfectly
• Water bottle - Stay hydrated (we have a water fountain too)
• Positive attitude - That's honestly the most important thing

That's it. You don't need fancy workout gear. You don't need to be in perfect shape. You just need to show up ready to work.

Session 1: Welcome and Assessment

Your first session is about getting to know you and establishing baseline measurements. Here's what happens:

Meet Your Coaches

When you arrive, you'll meet Dr. Kyle Richmond and the other REBUILT coaches. We're not drill sergeants. We're coaches who genuinely care about helping athletes improve.

We'll ask about your sport, your goals, any injuries or concerns, and what you're hoping to get out of training. This isn't a sales pitch—we actually want to understand your situation so we can help.

Facility Tour

Quick walkthrough of the facility. We'll show you where equipment is, where the bathroom is, and how things work. It takes about 3 minutes and removes any confusion about where things are.

Movement Assessment

Before we start training, we need to know how you move. We'll have you perform basic movement patterns:

• Bodyweight squat
• Lunge patterns
• Push and pull movements
• Core stability tests

This isn't a test you can fail. We're just seeing where you're starting from so we can track improvement and identify any movement issues that need addressing.

Performance Testing

Depending on your sport and goals, we'll establish baseline measurements for things like:

• Sprint times (10-yard dash, pro agility)
• Vertical jump height
• Broad jump distance
• Basic strength levels

Again, nobody expects you to be elite on day one. These numbers are your starting point. In a few months, we'll retest and you'll see exactly how much you've improved.

First Workout

After assessment, you'll do a scaled-down version of our regular training session. We're not trying to destroy you on day one—we're teaching you movements and getting you familiar with how sessions work.

Expect to learn basic exercises like squats, deadlifts, and presses with lighter weights while we teach proper technique. You'll work hard, but you won't be so sore you can't walk for a week.

Sessions run about 60 minutes total.

Sessions 2-3: Learning the System

Your next couple sessions are about building competency with fundamental movements.

Technique Development

We'll continue teaching proper form on key exercises. This might feel slow if you just want to "work out," but it's the most important phase. Athletes who learn good technique early progress faster and stay injury-free.

Every rep gets coached. If something looks off, we'll correct it immediately. Our coach-to-athlete ratio allows us to actually watch everyone, not just call out general cues to a crowd.

Meeting the Community

By your second or third session, you'll start to see familiar faces. REBUILT has a strong community of athletes who train together, push each other, and become friends.

Nobody's cliquey. Nobody's unwelcoming. Athletes who've been with us for years are excited when new people join because it makes the training group stronger.

Finding Your Rhythm

You'll start to understand the flow of sessions:

• Dynamic warm-up to prepare for training
• Speed or power work when you're fresh
• Strength training (squats, deadlifts, presses)
• Accessory work targeting specific needs
• Conditioning or cooldown to finish

Every session has structure and purpose. We're not randomly throwing exercises at you—there's a specific reason for everything we program.

Sessions 4-5: Intensity Increases

By the end of your trial week, we'll start pushing intensity a bit more.

Adding Weight and Speed

Once you've demonstrated good technique, we can add load or increase speed. This is where training starts to feel more challenging (and more rewarding).

You'll probably be surprised by what you can do. Most athletes are capable of way more than they think—they just need proper coaching and a structured progression.

Experiencing Group Energy

One of the unique aspects of REBUILT is the group atmosphere. You're training alongside other athletes who are working just as hard as you. There's something powerful about that shared effort.

Athletes push each other in the best way. When you see someone else grinding through a tough set, it motivates you to do the same. This energy is hard to replicate training alone.

Starting to Feel Different

By the end of week one, most athletes notice changes:

• Movements that felt awkward now feel more natural
• Exercises that seemed hard are becoming manageable
• Energy levels are improving
• Confidence is building

You're not transformed in one week—athletic development takes time. But you'll have clear evidence that this works and that you can do it.

Addressing Common Concerns

"I'm Not in Good Enough Shape"

This is the number one concern we hear, and it's completely backwards.

You don't get in shape to start training. You start training to get in shape.

Every athlete at REBUILT started somewhere. Some came in already strong and fast. Others came in with zero training experience. Both types of athletes succeed because we meet everyone where they are and progress them from there.

The beauty of our programming is that it's scalable. The same workout can be challenging for a beginner and for an advanced athlete by adjusting weights, speeds, and volumes.

"Everyone Else Will Be Better Than Me"

Maybe. Maybe not. But here's the thing: nobody cares.

The culture at REBUILT isn't about comparing yourself to others. It's about competing with yourself—being better today than you were last week.

Athletes at REBUILT are supportive, not judgmental. Everyone remembers being new. Everyone struggled with something at some point. There's zero ego or intimidation.

"I Don't Know If This Is For Me"

That's literally what the free trial is for—to find out.

Not every athlete needs a structured performance training program. Some are perfectly fine doing their own thing. But you won't know if REBUILT is right for you until you actually experience it.

That's why we don't ask for a credit card. That's why there's no commitment. Try it for a week, see how you feel, and then make an informed decision.

"What If I Can't Make All 5 Sessions?"

Life happens. We get it. Do as many sessions as you can during the trial week. Even 3-4 sessions will give you a good sense of what training at REBUILT is like.

What Parents Should Know

If you're a parent considering REBUILT for your athlete, here's what you should understand:

We Communicate

You'll know what's happening with your athlete's training. We're happy to discuss their progress, answer questions, and explain our programming approach.

Safety Is Priority One

Every exercise is supervised. Every athlete is coached on technique before adding weight. We progress systematically based on demonstrated competency, not ego or arbitrary timelines.

Injuries in properly supervised youth strength training are extremely rare. Our track record speaks for itself.

It's Not Just a Workout

Athletes who train at REBUILT develop more than just physical strength. They build work ethic, mental toughness, confidence, and the understanding that improvement requires consistent effort over time.

These lessons transfer far beyond the gym.

The Atmosphere Is Positive

We push athletes to work hard, but we're not screaming at them or creating a hostile environment. Training should be challenging and rewarding, not traumatic.

Most athletes genuinely enjoy coming to REBUILT. They work hard because they want to, not because they're being forced to.

After the Trial Week: What Happens Next

At the end of your trial week, we'll sit down and have an honest conversation about whether REBUILT is right for you.

If it's not a good fit for whatever reason, no hard feelings. We'll point you toward resources that might work better for your situation.

If you want to continue training, we'll discuss membership options, schedule, and goals. We have programs for different commitment levels—from 2 days per week to unlimited training.

There's no high-pressure sales pitch. We're not trying to convince anyone to train with us who doesn't genuinely want to be here. The athletes who succeed at REBUILT are the ones who choose to be here because they see the value.

Real Athletes, Real Experiences

Here's what athletes typically say after their first week:

"I was nervous about being the worst one there, but everyone was super welcoming and supportive. The coaches really know what they're doing."

"I learned more about proper lifting technique in one week than I did in a year of messing around at my school's weight room."

"I didn't think I'd be able to keep up, but the coaches scaled everything to my level. I worked hard but never felt lost or overwhelmed."

"The best part is the other athletes. Everyone's working hard and pushing each other. It makes training way more fun than doing it alone."

The Bottom Line

Your free trial week at REBUILT Performance is designed to give you a genuine experience of what training here is like.

You'll meet the coaches. You'll learn the movements. You'll experience the community. You'll get a taste of what structured, professional training can do for your athletic performance.

There's nothing to be intimidated about. Everyone was new once. Everyone started somewhere. The coaches are knowledgeable but approachable. The athletes are talented but welcoming. The atmosphere is challenging but positive.

You bring the willingness to work hard. We'll provide everything else—the expertise, the programming, the coaching, the equipment, and the environment for success.

5 sessions. 7 days. $0. No risk, no commitment, no pressure.

The only way to know if REBUILT is right for you is to experience it yourself. Claim your free trial week and see what professional, data-driven athletic performance training can do for you.