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Classes

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Team Squad Transform

Squad Sessions

Temple Quay

This is our version of a semi-private personal training session with only a maximum of 6 people. They are professionally programmed by our head coaches in a 12-week cycle. They are structured so that it’s a full body workout with a weekly focus on pull, push, hinge and squat. You will learn proper form & technique through weight training, body weight work and enjoy new exercises constantly that never gets boring or repetitive.

Olympic Lifting 101

Temple Quay

It is a new, exciting and fun class for all ages and fitness levels. The aim of this class is to coach the fundamentals of olympic lifting from beginner level to advanced. In each class you will learn different skills and techniques, that will enable you to be become proficient in olympic lifting. You will get stronger, faster, fitter and master the barbell exercises.

Transform Session

Temple Quay

One to one personal training with your dedicated TRANSFORM coach for 1 hour working on your specific goals and giving you the opportunity to accelerate your progress.

HIIT

Harbourside, Temple Quay

If you’re short on time, High Intensity Interval Training is the best class for you. It involves simple yet intense exercises mixed with short rest intervals. They are an ideal way to burn calories and fat whilst pushing yourself to new fitness levels! It is designed to make you leaner, feel fitter, help shred fat and revitalise you.

Run Starks

Temple Quay

This is a 90 mins coached running workshop – focusing on improving running speed, endurance and ability. 45 mins strength and conditioning on the gym floor, 45 mins circuit running with coach.

Calisthenics

Temple Quay

From the Greek term for “beautiful strength”, Calisthenics is all about mastering your body and bodyweight without the use of gym equipment! Our chief ‘monkeys’ Dave & Quinny will help you work towards amazing moves like push ups, muscle ups, levers, handstands, planches and human flags.

Strong 101

Temple Quay

Have you ever dreamt of wanting to be the world’s strongest men and women? Well, you can! Strong 101 is a super fun and high intensity class that will increase your strength and you get to workout in a completely different way! This is where you will push sledges, carry sand bags and kettlebells, slamming battle ropes and heavy balls… and much more! Definitely worth mixing up your training with this class!

Primal Shred

Temple Quay

This is a medium to high intensity class that will help you relearn your basics, natural movement and boost your mindfulness. When carried out on a regular basis, this class will allow your body to gain additional flexibility and build strength. It will also help you synchronise the natural movements of your bones, joints, ligaments and tendons with the rhythm of your internal organs!

Stabilise Me

Temple Quay

This is a lower intensity class that focuses on stability. You will uncover your core’s capabilities and our coaches will teach you how to set up a foundation of strength. You will enjoy a combination of core-stability movements and plenty of breathing exercises to increase your overall awareness and knowledge of your muscles from the inside and out.

Mobilise Me

Temple Quay

Feeling really stiff and in need of a good ol’ stretch? This class focuses on improving your mobility, posture, breathing, balance and coordination. It utilises different yoga stretching techniques and poses with enhanced controlled movements. You will become stronger, learn how to reduce tension, move with more ease!

Optimise Me

Temple Quay

For all new SF members and for those who wish to track their on-going progress and achievements! Our coach will go through a series of basic movement pattern technique and physical testings for future comparisons.

Nutrition 101

Temple Quay

For all new SF members and for those who wish to have continued nutritional guidance with the opportunity of Q&A.

WHAT ARE YOU WAITING FOR?

Take your first step on your fitness journey and join us now for a trial month (equivalent to our full SQUAD access).


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