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Our Classes


Premium group training
for all levels & abilities

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Our Classes


Premium group training
for all levels & abilities

Our classes offer premium group training like no other in Cairns - a dynamic approach towards improving the way you move, feel and perform.

We help you build a foundation to develop new skills, strengths and flexibility - always striving for an emphasis on movement quality before quantity, while still getting the intensity needed for a sweaty workout.

Our classes are suitable for all levels of skill and ability - meaning that we scale and accommodate based on your strengths, weaknesses and if any previous injuries are present.

More info can be found about each class below.

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Progressive Movement


Progressive
Movement

Progressive Movement


Progressive
Movement

Become a stronger, mobile and more adaptable version of yourself.

This is our main strength class that combines a mixture of bits and pieces from all of our classes. 


+ Improve Strength

Learn to control your own body through Gymnastics and bodyweight strength training.
Using various tools and a progressive approach, we aim towards mastering fundamental bodyweight and gymnastic exercises - such as chin-ups, dips, muscle-ups, handstands, levers and various bodyweight leg movements.
You'll build usable strength and stability that carries over to other domains of training. We also integrate other strength systems (such as Olympic Weightlifting and kettlebells) that give useful adaptations towards skill development and more complex movements.

+ Develop Skills

Bringing the fun back into training.
Jumping, crawling, balancing, lifting, hanging, inverting, twisting, locomoting, juggling, fun and games.
We put your strength and mobility to use with skills and complex movements that increase your coordination and proprioception to make you more well rounded and functional for every day life and tasks.

+ Increase Conditioning

Increasing your work capacity.
We use various circuits to build up your cardiovascular work capacity. This helps to aid in an overall increase in fitness, allowing changes to your body composition and to help promote fat loss.
Some examples are calisthenic circuits, locomotive sequences and kettlebell complexes.

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The Bamboo Effect


The Bamboo Effect

The Bamboo Effect


The Bamboo Effect

"Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind." - Bruce Lee

Create The Bamboo Effect - by developing a supple yet resilient body through a dynamic approach to joint mobility and flexibility, stability and (p)rehab. These classes will prepare the body for the rigors of movement - bend, but don't break.


+ Class Focus

This isn't your average stretch class.
Each class combines a mixture of exercises, routines and protocols collected from gymnastics, martial arts, physiotherapy, yoga, strength & conditioning and more.
Some sessions will focus on a particular position (such as the Pancake, Pike or Bridge), while other sessions will focus on a particular task (such as freeing up the posterior chain, or reversing postural restrictions caused by modern lifestyle).

+ Mobility Matters

If you can’t get into a position, how can you get stronger there?
Since range of motion (or a lack of) is the most common limitation to strength and general movement capacity, we use a mixture of active and passive stretching techniques that allow you to have strength and control within your flexibility (ie, useable mobility).

+ Resilience to Injury

You are only as strong as your weakest link.
We prepare and lay the ground work needed to create a resilient body, using joint prehab and rehab methods to create structural integrity. Too many times we see people come to us with injuries from their previous training that could have easily been prevented through the right preparation.

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Handbalance


Handbalance

Handbalance


Handbalance

Looking to learn the illusive handstand?

Our Handbalance classes are aimed at improving your handstand and inversion skills through building the strength, balance, flexibility and endurance needed to get you confident with being upside down.


+ Our Approach

Our focus is to develop a quality handstand practice.
We combine a mixture of Equilibrist and Gymnastics style methods using the floor, wall and free handstand to ensure you develop your handstand from the ground up.

If you already train CrossFit or practice Yoga, this class is perfect to help you not only improve your handstand, but also learn more about your body.

For those who attend our classes regularly, we also offer an Advanced Handbalance class (please chat to us first about this before attending).

+ Scalability

We know that most of you haven't been on your hands since you were a kid.
Thankfully, we have ways to develop these skills in adults, making this class suitable for:

  • Complete beginners and those who have never been upside down.
  • Those with some handstand ability, looking to improve on their practice.
  • Experienced practitioners who have a specific goal in mind, or wish to further refine their skills.

+ Our Program

Wanting to take it a step further?
We use this class as an entry point for those who wish to follow our Handbalance-only program, which focuses on improving your handbalance ability into more depth.
Once students have reached a level of competency and understanding in the program, we offer the option for them to follow the program alongside our Progressive Movement classes.
The program is the stepping stone towards reaching skills such as the 60 second free handstand, press to handstand and the one arm handstand.

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Monkey Movement


Monkey
Movement

Monkey Movement


Monkey
Movement

Bringing out your kids inner monkey.

This is the kids version of our Progressive Movement class - based around gymnastics strength, handbalance, locomotion and body control, flexibility and (most importantly) play.

These classes are suitable for kids aged 8-14 years.


+ Quality of Movement

Our strict focus on movement quality that we strive for in our adults classes is the same with our kids classes, making sure to teach and develop correct movement patterns from a young age. Children have a natural and innate instinct to move and play - but we like to make sure that they are doing this safely while becoming aware of their capabilities.

+ Improve Strength & Flexibility

Gymnastics and bodyweight strength training.
We aim towards developing fundamental bodyweight exercises such as chin-ups, push-ups, handstands, levers and other basic Gymnastics strength movements - while also improving overall flexibility. Your child will build usable strength and stability that carries over to their hobbies, sports and every day movement.

+ Develop Skills & Control

Putting the fun into training.
Jumping, crawling, balancing, lifting, hanging, inverting, tumbling, twisting, locomoting, juggling, fun and games. We put their strength and flexibility to play, with natural movements and skills that increase coordination and proprioception to help your child develop an all-rounded functional body.

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Frequently Asked Questions


Frequently Asked
Questions

Frequently Asked Questions


Frequently Asked
Questions

We're sure that you have some questions about our classes.

+ How do I sign up for a class?

Visit our Timetable page to learn more on how to sign up for a class.

+ I'm not strong/flexible/young/fit enough, will I be able to keep up?

Yes! Our classes meet all levels of ability, no matter where you are currently at. You don't need any prior experience to participate in our classes - only a will to learn.

Because of our progressive based system of training, everyone starts at the beginning and builds their way up to increased strength, mobility and control. The scalability of our classes allows us to have both complete beginners and experienced members working together.

The only way to begin your journey is to bite the bullet and get started!

+ Will I burn calories? I want to lose weight!

While the main purpose of our training is to help you move, feel and perform better - we understand that this is important for some people.

We do include conditioning circuits in our curriculum - but the truth is, the more lean muscle tissue you build via strength training, the higher your resting metabolic rate (aka, your fat burning engine) will be.
Having a higher metabolic rate means you'll burn more calories during and after your workout (also known as EPOC - excess post-exercise oxygen consumption). Basically said, you'll lose body fat from strength training alone.

+ As a female, will resistance training make me big and bulky?

This is one of the most commonly asked questions and the easiest one to answer… No, you won’t get big & bulky.
Women do not have the amount of muscle-building hormones that men have (around 10 times less than men), which makes you much less likely to gain huge amounts of muscle.

+ How big are your classes?

Our class sizes range quite sporadically, so to ensure detailed coaching quality and enough space and equipment, we cap our strength classes at 10 adults, our flexibility classes at 15 adults and our kids classes at 8 kids. We utilise an online booking system (that can be used via your phone or web browser) for each class to ensure we don't go over this amount.

+ Why is your pricing more expensive than a regular gym?

First impressions may be that we cost more than a membership to your local big-chain gym.

However, instead of walking into another 24/7 gym by yourself and training alone with your headphones on, we provide a group atmosphere where you will have a professional to work with you through every session.
You get one-on-one feedback, very detailed instruction and an individualised approach in each and every class.

Each session is programmed by a highly experienced professional – all you have to do is show up and do the work!


Have a question regarding our classes? Be sure to get in touch via our Contact page.