Movement screen
A 45-minute session on the floor: loaded squat, hinge, press and carry patterns, plus a conversation about sleep, work hours and previous training. Nothing is prescribed before this.
One-to-one strength coaching
Training written for your week, not for the room.
Lucid Parlor runs eight-week coaching blocks for adults who want to get stronger without guessing. Every session is programmed, coached in person and adjusted from what actually happened since the last one.
01 — Method
How a block actually runs
No mystery packages. Four stages repeat every eight weeks, and you can see exactly where you are in the cycle at any point.
Programme build
You get a written block with named lifts, sets, rep ranges and target loads, built around the number of days you can genuinely train — two is a programme, not a compromise.
Coached loading
Sessions are coached rep by rep. Load goes up when the quality holds and stays put when it doesn't. Between-session notes are logged so progression is a decision, not a guess.
Review and rewrite
We retest the key lifts, compare them against week zero, and write the next block together. If a track no longer suits your schedule, this is where it changes.
02 — Tracks
Three ways to train here
Each track is sold as a full eight-week block so the programming has time to work. Rates are confirmed at the consultation once the schedule is set.
Track A
One-to-One Strength
The full coaching relationship: your programme, your session times, and a coach on the floor with you for every working set. Best suited to people chasing a specific lift, a return to competition, or a first proper barbell year.
- Cadence
- 2–3 sessions / week
- Session
- 75 minutes
- Suits
- Specific strength goals
Track B
Semi-Private Pairs
Two people, two separate programmes, one coached hour. You train alongside a partner or colleague and still follow your own numbers. The most popular option for people training before work.
- Cadence
- 2 sessions / week
- Session
- 60 minutes
- Suits
- Training with a partner
Track C
Return to Training
A slower on-ramp for anyone coming back after a long gap, a pregnancy, an illness or a cleared injury. Shorter sessions, conservative loading, and a written plan you can hand to a physiotherapist or GP if you want a second opinion.
- Cadence
- 1–2 sessions / week
- Session
- 50 minutes
- Suits
- Rebuilding a base
03 — Timetable
Coached slots this block
These are the hours the floor is staffed. Your slots are fixed for the whole block, which is what makes the programming predictable.
Monday
06:15 One-to-one
07:30 Semi-private pairs
17:45 One-to-one
19:00 Return to training
Tuesday
06:15 Semi-private pairs
09:30 Return to training
18:00 One-to-one
Wednesday
07:00 One-to-one
12:30 One-to-one
17:45 Semi-private pairs
Thursday
06:15 One-to-one
09:30 Return to training
18:00 One-to-one
19:15 Semi-private pairs
Friday
07:00 Semi-private pairs
12:30 One-to-one
16:30 Movement screens only
Saturday
08:00 One-to-one
09:15 Semi-private pairs
10:30 Return to training
Sunday
Floor closed — programme reviews and written feedback go out this evening.
Slots are held for the eight weeks of your block. If the hour you need isn't listed, say so in your enquiry — the timetable is rebuilt between blocks around the people training. Ask about a specific time.
04 — Coach
Rae Calloway
I opened Lucid Parlor because most people don't need a new training philosophy — they need someone to watch the bar, keep honest records and tell them when to stop adding weight. I coach every session myself, so the studio stays small on purpose.
My bias is towards boring consistency: a short list of lifts, performed well, repeated often enough to improve. Expect direct feedback in the session and a written note afterwards explaining what changed and why.
- QualificationLevel 4 strength and conditioning coach
- SpecialismBarbell technique and return-to-training programming
- Working withAdults training two to three days a week around full-time work
- ReferralsWorks alongside your physiotherapist when one is involved
05 — Fit
Whether this is the right studio
A block only works if the format matches your week. Read both columns before enquiring — it saves everyone a wasted consultation.
A good fit if you
- Can commit to the same training hours for eight weeks.
- Want to be taught the lifts rather than counted through them.
- Are happy training in a quiet room with three other people in it.
- Are returning after a gap and want conservative, written progression.
- Would rather track two or three numbers than chase a new workout weekly.
Probably not yet if you
- Need drop-in sessions at different times every week.
- Are looking for large group classes or a floor you can use unsupervised.
- Want a prescriptive meal plan — nutrition here stops at general guidance.
- Have an undiagnosed injury that hasn't been assessed by a clinician.
- Expect a result inside four weeks — the block is written for eight.
06 — Questions
Asked before most first sessions
What should I bring to the movement screen?
Flat-soled shoes, clothing you can squat and hinge in, and water. If you have notes from a physiotherapist, a previous programme or a training log, bring those too — they shorten the screen considerably. Chalk, belts and sleeves are all available in the studio.
I've never used a barbell. Is that a problem?
No. Roughly half of new clients start with an empty bar or dumbbells. The first two weeks of a block are deliberately light so technique has somewhere to settle before load becomes interesting. You will not be asked to lift anything heavy to prove you belong here.
How sore should I expect to be?
Mild stiffness for a day or two in the first fortnight is normal, especially in the hamstrings and upper back. Soreness that stops you climbing stairs is a programming error, not a badge — tell me and the next session gets adjusted. Progression should feel repeatable, not punishing.
What happens if I miss a session?
Give as much notice as you can and we'll move you into another coached slot in the same week where one exists. If the week is full, the session is written as a shortened home or commercial-gym version instead, so the block keeps its shape rather than losing a week.
Do you handle nutrition?
Only within scope: general guidance on protein intake, meal timing around sessions and realistic habits. I don't write calorie-controlled meal plans or supplement protocols. If your goal needs clinical nutrition input, you'll get a referral rather than guesswork.
Can I train here with a managed injury?
Usually yes, provided it has been assessed and you have clearance to load. Share the restrictions at the screen and the programme is built around them — including swapping patterns entirely where needed. Anything undiagnosed gets a clinical referral first, then a plan.
What happens at the end of the eight weeks?
You retest the key lifts, receive a written summary of what changed, and decide whether to continue, switch track or take a planned break. Nothing renews automatically, and your slot is held for a week after the review while you decide.
07 — Start
Request a consultation
A short conversation first, in the studio or by call. We talk through your week, your history and the track that fits, and you leave knowing exactly what the block involves before anything is booked.
- No obligation and no training sold on the call.
- You'll hear back with two or three possible slots.
- Rates for your chosen track are confirmed in writing.