Form 21: Week 1

Written By Opposite of East

A guided week inside Santa Cruz Athletic Club

You don’t need a resolution. You need a rhythm that fits your life.

Form 21 is an invitation to spend 21 days inside Santa Cruz Athletic Club. It’s a chance to experience what training, recovery, and rest feel like when everything you need lives under one roof and is designed to support real life. This isn’t about going hard every day. It’s about creating a pattern you can return to. Think of this guide as your first week inside the club. Use it as a framework, adjust as needed.

Haven’t started? Join Form 21 HERE
Give yourself 21 days and see what takes shape.

Here’s your guide to move through the club with intention, using every part of your Form 21 pass.

Before You Begin: Set Yourself Up

Before Day One, take a few minutes to look at your week.

  • Open your calendar and choose days and times you can realistically commit to

  • Book your RedRoom class, studio class, and recovery session in advance

  • Pack your gym bag the night before (Water bottle, Comfortable shoes, A layer for recovery)

  • Download the member app so booking feels easy

This small bit of preparation removes friction. When your schedule is clear, showing up feels simpler.

WEEK ONE: Get Oriented. Build Confidence.

This week is about learning the space, meeting the team, and easing into movement that feels good. Nothing is rushed. Nothing is forced.

Day 1: Orientation and Easy Movement

Your first day is about getting the lay of the land.

When you arrive, check in with the front desk team or stop by Aura and let them know you’re starting Form 21. They’ll help you feel oriented and connect you with the right person for a walkthrough.

This is the day to:

  • Take a club walkthrough

  • Learn where the studios, locker rooms, and recovery spaces live

  • Meet a trainer for a quick floor orientation if you’d like

  • Ask questions about RedRoom, yoga, or Aura

For movement, keep it light:

  • Walk on the treadmill

  • Try a few machines

  • Do gentle stretching or mobility

Before you leave, book:

  • One RedRoom class

  • One studio class

  • One recovery session in Aura

Finish your visit with time in the anti-gravity chairs or a short Aura visit if available.

Day one should feel calm and grounding.

Day 2: RedRoom

Today is your first coached group experience.

Choose a RedRoom Strength or Endurance class. Focus on learning the flow of the room, the structure of the workout, and how your body responds. Modify freely. Take breaks. Enjoy.

After class, prioritize recovery:

  • Infrared sauna and cold shower in the locker room

  • Or book Spa Group Contrast inside Aura

Day 3: Full Body Strength

Today you’ll explore the gym floor a little more.

Use machines or free weights for a full-body session. Keep the effort steady and controlled. If you’d like guidance, open the member app for trainer-designed workouts or ask a trainer nearby for help. (Sample workout below)

Finish with:

  • Normatec compression boots in the Soft Tissue Lounge

  • Red Light Therapy inside Aura

Day 4: Yoga and Recovery

Choose a studio class focused on mobility and breath:

  • Slow Flow

  • Yin

  • Mat Pilates

After class, shift directly into recovery:

  • Contrast therapy in Aura or Locker Rooms

  • Red light bed or canopy inside Aura

Day 5: Mobility and Walking

Today is intentionally lighter.

  • Foam roll

  • Walk on the treadmill or outside

  • Stretch and move intuitively

Optional: Book additional recovery in Aura if your body feels tight or fatigued.

This day keeps the rhythm going without stress.

Day 6: Repeat What Felt Best

Return to whatever made you feel strongest this week.

Maybe it was RedRoom.
Maybe it was yoga.
Maybe it was time in the gym followed by recovery.

Repeating what feels good is how habits begin to form.

Day 7: Full Recovery

This is a true reset.

Book a longer Aura session or take the day fully off.
Hydrate. Meal prep. Take a walk. Read. Rest.

Recovery is part of the progress.

Form 21 isn’t about doing everything perfectly.
It’s about learning what works for you, and building a rhythm you can keep.

Some days you’ll move more. Some days you’ll recover more. Both count.

By the end of this week, you won’t just know the club. You’ll feel at home inside it.

Welcome to Santa Cruz Athletic Club.

Sample Full-Body Workout

Simple. Effective. Adaptable.

This workout is designed to help you explore the gym floor without feeling overwhelmed. Choose weights that feel manageable. You should leave feeling accomplished and ready to come back.

Step 1: Warm-Up and Prep (10–15 minutes)

Foam Rolling
Start by rolling areas that feel tight:

  • Hamstrings

  • Glutes

  • Quads

  • Upper back

Spend about 30–60 seconds per area.

Hamstring Stretching
Follow foam rolling with light hamstring stretches:

  • Hamstring stretch with 1 inch bands

  • Or gentle dynamic leg swings

Treadmill Warm-Up

  • 7–10 minutes total

  • Comfortable walking pace

  • Add a slight incline to raise your heart rate

You should feel warm, a little breathy, and ready to move.

Step 2: Full-Body Strength Circuit

Move through the following exercises at a steady pace. Rest as needed. Aim for 3-4 rounds depending on how you feel.

Upper Body Push

Choose one pressing movement you’re comfortable with:

  • Dumbbell floor press

  • Bench press

  • Chest press machine

  • Seated or standing dumbbell press

Reps: 8–12
Focus on controlled movement and good posture.

Upper Body Pull

Pair your press with a rowing movement:

  • Bent-over dumbbell row

  • Seated row machine

  • Cable row

Reps: 8–12

Think about pulling your elbows back and squeezing your upper back. Keeping your shoulder away from your ears.

Hip-Dominant Lower Body Movement

Choose one movement that focuses on your hips and glutes:

  • Glute bridges

  • Trap bar deadlift

  • Traditional deadlift

  • Hip thrust machine

  • Kettlebell deadlift (great beginner option)

Reps: 8–12
Move slowly and focus on form over weight.

Knee-Dominant Lower Body Movement

Now shift into a movement that bends the knees:

  • Walking lunges on the turf

  • Squats (bodyweight, goblet, or machine)

  • Step-ups

Reps: 8–12 per side if applicable
Choose what feels stable and comfortable.

Core Work

Keep core work simple and effective:

  • Planks on the turf or gym floor

Options:

  • Hold for time (20–40 seconds)

  • Or hold for slow breaths (5–10 deep breaths)

Focus on breathing and staying steady.

Step 3: Dynamic Finisher (5–10 minutes)

Finish with something that gets your heart rate up and feels fun:

Choose one:

  • Sled pushes on the turf

  • Battle ropes

  • Kettle Bell swings

  • Light running or jogging intervals

  • Rowing machine

  • Bike sprints

Work in short bursts with rest in between.
This should feel challenging but manageable.

Step 4: Cool Down and Recovery

After your workout:

  • Walk for a few minutes

  • Stretch lightly

  • Head to the Soft Tissue Lounge

  • Or finish with sauna, cold, or red light therapy

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