Strength training - 45 minutes

This class is designed to make you feel like Xena the warrior princess- strong & you know it!

This class focuses on helping you conquer movement patterns that we use (& need to use safely!) in everyday life- such as the squat, deadlift, horizontal & vertical push & pull.  We use free weights to build strong muscles as we guide you through with options for all bodies.

We recommend coming to at least 2 classes a week if you are wanting to build strength.

HOW DOES THIS CLASS WORK?

• We start class with an introduction & a dynamic mobility warm up & muscle activation (so we are safe to start lifting & build motor learning around our main lifts for the day

• Teacher demonstrates each exercise in the first half with options for all bodies + skill level.

• Teacher then assigns everyone a place to start.

• 3 ppl at the arches/squat rack area

• 3 ppl at the cables

• 3 ppl at the wall/studio floor

• First half: We complete 2-4 sets (depending on our monthly program) at the assigned station then move to the next until all three stations are complete. This first half utilised big compound lifts (think deadlift, squat, chest press etc).

• Teacher demonstrates the second half of classes exercises - with options for all bodies + skill level.

• Second half of class: this is where we focus on unilateral moves such as one arm or single leg movements.

• We finish with a cool down/static stretch

  PLEASE NOTE: This is our slowest class we run - participants are not expected to lift heavy - you get to choose based on your skill level & confidence. You build up over time :)

Mat Pilates - 45 minutes

Pilates focuses on mind-body-muscle connection & helps you to move with intention and a careful breath. Have fun learning a system of exercises designed to improve physical strength, flexibility, and posture, and enhance mental awareness. Wonderful for core & glute strengthening and alignment of spine/posture.

Mat pilates uses mostly floor moves on the mat with some standing. We also use 1kg dumbbells, magic circle, small ball, booty bands and foam roller as props in class.

HOW DOES THIS CLASS WORK?

• Clients find a mat spot facing the teacher (these spots are laid out ready for you each class with props needed)

• We start class with an introduction & a dynamic mobility warm up & muscle activation

• Teacher demonstrates each move as you go on the mat

  • Each pilates class is a full body class (moves through supine, prone, on all fours, side lying, extension, hip extension & rotation positions & movements :)

• Teacher will guide you when to stop & rest with countdowns

• Clients are welcome to stop, reset their movement, adjust at any time during class

• We finish with a cool down/static stretch

  Please note:

• Pilates movements are done with timed movement (the teacher will tell you when to move, pulse, hold or rest) - but if you are new to this class we recommend stopping before the timer finishes (e.g teacher indicates 15 secs/10 seconds to go) or when your body tells you to & build up over time.

• You can stop or lie down at any time in pilates mat ;)

Barre is a mix of ballet-inspired moves with mat pilates using the handrail (barre).

We use the barre for balance while performing small, isometric movements and high-repetition exercises to sculpt muscles, improve posture, and enhance flexibility.

Lots of fun & great for building balance, control, core stability & muscular endurance.

This class is mostly standing with some mat work. We do it body weight and also use small handweights, booty bands, magic circle and magic ball to add to our workout.

The ultimate low brain power cardio session.

One station only.

Stay in your own space.

Follow the timer, no need to count.

Low impact options available, always.

Perfect for those busy brain days, moving nervous energy, and getting endorphins flowing.

As the name suggests, these sessions focus on core stability and connection through fun cardio work to improve respiratory and cardiovascular endurance.

Being timed, this is a go-at-your-own-pace style class, with endless options for all bodies, injuries and sensory needs.

Mobility + myofascial release - 45 minutes

Join us as we guide you through a sequence of dynamic (moving) and static (holding) stretches, mobility training & fascial release (think foam rollers, trigger point balls). Fill up your self care cup as you build flexibility, protect against injury and correct your posture.

This class leaves you feeling relaxed, calm & blissed out! Guided meditation included in each class with a focus on self compassion, body awareness, holding space for self & self care.

Open Gym is a time made available to all members to use our gym space for their own self led workout.

Members like to utilise our Strong & Core Cardio programs on the SCS Studio TV to follow along our Visual programming - that shows the movements being performed by a SCS coach. These programs are also used in class.

Please note all Open Gym sessions are supervised by a SCS coach - we can assist you with small questions but it is not a coach-led workout.

Open Gym is booked via The SCS App within the “Appointments” tab - this is just so we have a record of your attendance - you can book & cancel these sessions without fees.

Please note: we have a 4 hour cancellation policy for Group classes.

In our gym space we have:

• 3 x Squat racks

• Barbells from 9kg to 20kg

• Weight plates & barbell clips for barbell lifting

• Dumbbells from 1-20kg

• Kettlebells from 6kg - 20kg

• 4 x Cable machines with 75kg stack - with t-bar handles, d-loop hands, rope handles & long bar handles. We also have two types of ankle straps for cable work

• Exercise mats - normal & extra padded

• Knee pads

• Pilates props: magic circle, small ball, wrist/ankle weights, 1kg dumbbells, booty bands

• Booty bands rubber and fabric

• Long loop bands

• Benches x 4

• Hip Thrust benches x 3

• Ballet Barre

• Cushioned rubber gym flooring throughout

• Space is fully airconditioned with fans

• Our space is designed to be as fun, accessible & pretty as possible - our lighting system can change colour & brightness, we also have fairy lights.

• Fun body positive art throughout.