The Small Group Classes we run are designed to work together to build a skilled, strong, supple, co-ordinated, conditioned, and well rounded body.

We have four types of classes to get involved with…

• Strength & Conditioning

• Movement & Mobility

• Conditioning Circuits

• Calisthenics

It’s important to us to keep the classes small and manageable. It makes for a better training experience and we want to Coach attentively and deliver high quality, enjoyable training sessions.

Below is the Class Timetable and some info. about the classes…

STRENGTH & CONDITIONING

MOVEMENT & MOBILTY

For many, movement & mobility training is a few 10 second stretches before diving into the “proper” training session. Unfortunately, movement & mobility is often an afterthought to other forms of training, but it shouldn’t be. Regular movement & mobility practice will help you move better, with more suppleness and control, giving you greater freedom in movement.

Movement & Mobility will…

• Improve Proprioception and Kinaesthetic Awareness - Simply put, this is about developing a feel and understanding of how your body is moving (or staying still) in relation to itself and the space around it.

• Improve movement skills such as Balance, Co-ordination, Bracing & Relaxation - Moving and movements are skills. The bigger your movement library is, and the better those skills are, the better you’ll be at styling out from unexpected slips, trips, or knocks. You’ll also be better at dealing with all the movement chaos experienced in sports or other athletic pursuits.

• Improve Passive & Active Flexibility - Having range of movement around joints with the strength to control it is Mobility. It’s the key to moving freely. Training both passive and active flexibility is how you achieve it.

CALISTHENICS

Our Calisthenics classes are born out of a love for the practice.

When people get into Calisthenics they see Planche, Human Flag, Hand Balancing and other incredible shapes.

Granted, it takes a lot of practice to attain those shapes, but in going on that journey you’ll develop excellent body awareness, skills which will transfer well into other movements, whole body strength and mobility s

Calisthenics training will…

• Develop Kinaesthetic Awareness - Kinaesthetic Awareness is the awareness of how your body moves in relation to itself and the space around it.

• Improve Body Control - Practicing Calisthenics will dial in co-ordination and control of movement and bracing of the body.

• Build a crazy strong Core - The core is at the core of many movements and static positions. Whether it be the actives of daily life or skilled movements in Sports and Activity, training Calisthenics strengthens the core like nothing else.

• Improved Mobility - To achieve certain shapes in Calisthenics you need a blend of both end range strength and flexibility. We train specific drills and exercises to improve these qualities which results in better Mobility.

CONDITIONING CIRCUITS

Our Conditioning Circuits class is great for its vibe and variety of exercises.

Because of the varied movements and the timing protocol, this session serves as a good all round general conditioning on which to be build more specific training and fitness on.

Conditioning Circuits will…

• Develop solid General Physical Prep (GPP) - GPP is techy Sport Science speak for developing baseline fitness and your intrinsic movement library, on which to build more sport / activity specific training on.

• Increase Work Capacity - The Circuit involves 10 stations with 1min Work : 30sec Rest Intervals. By training in this way you’ll improve cardiovascular fitness, push anaerobic threshold, and muscular conditioning enabling you to work harder for longer.

• Increase Rates of Recovery - Because of the timing protocol the body doesn’t get a chance to fully recover between stations. Regular sessions will force your body to adapt to recover more efficiently.