Classes

We offer classes at every level with no more than 12 people in a class so that everyone can get the individual attention they need.

We recommend that you book a class online to ensure your place. It's possible just to turn up on the day but classes are offered on a first-come, first-served basis and so we advise you come 15 minutes early.

 

Movement Conditioning

 

Introduction Class

Before getting started with the MC programme, it is important to understand basic concepts, positions/movements and terminology that will be used during the classes. These classes lay down the foundation for the work ahead. Don’t expect a workout, but a mix of theory and practice.

The classes may differ slightly each time. The content will be tailored around then participants and the natural flow of the discussion.
Among other things, we’ll cover:
> MC: why and what
> joint preparation, mobility and strength
> joint isolation, integration, segmental control
> breathing and core training
> hollow body and arch body

Mobility

Mobility work is the core of the MC programme.
The focus of these classes is to regain full range and full control over our joints.
This is a pre-requisite for optimal movement. Similarly, these classes are a pre-requisite for all other MC classes: without fully functioning joints, any other training is sub-optimal at best - and chances of injury are much higher. 

The classes are organised in Upper Body (spine, shoulders, arms) and Lower Body (spine, hip, legs) to make sure that each area gets enough time and work. 

The work is programmed, periodised and progressed. What does it mean? Each class will follow a structured programme; work-load and intensity willperiodically increase or decrease to optimise your adaptation and, in time, the demand/difficulty of the tasks will increase, to match your improvement and sustain your growth. 

Attend both classes, be consistent and you’ll see results.  

 

 

 

Conditioning

While Strength focus primarily on the development of (guess what) strength, Conditioning classes develop other physical qualities, such as power, agility and endurance, as well as boost metabolic conditioning.

Unlike the rest of the MC programme, Conditioning classes don’t follow a long-term progression, but are designed as traditional workouts, bootcamp style. The format of each workout will vary, maintaining a HIIT-like flavour, to keep things interesting and constantly challenge your energy systems. 

 

Strength

The basic strength that is required to move our joints is developed during the mobility classes. Here, instead, you learn to support and build upon that strength in order to perform movement/exercise safely and effectively. 

These classes focus on the development of basic elements of bodyweight strength and powerlifting, such as push-up, pull-up and squat. 

Like Transitions, Strength classes should be seen as an integration of Mobility. Joint preparation precedes skills development and the overall purpose remains the same: increase quality and work capacity of our tissues to optimise movement and mitigate injuries.

 

 

 
 

 

 

AIM

 

Full Body and Core

BEGINNER / INTERMEDIATE

You are able to move relatively well. You might have a few niggles, a bit of stiffness and want to improve on your over-all strength, mobility and flexibility. You are able to participate with a good amount of independence in a class (you do not need 1:1 supervision and you are not afraid of moving, getting up-and-down onto the floor for example). 

A lot of the participants in this class, have done 1:1 therapy (osteopathy, physiotherapy or individual movement therapy), they then entered the Physio rehab class (4 people max) and are now able to enter the workshop (10-12 people max). 

We will be looking at spinal articulation comprehensively. We will be looking and joint mobility, (ankles, knees and hips - in 1 class/week); (wrists, elbows and shoulders- in 1 class/week). We will work on your core as after spinal articulation this is our second priority. You will work in various positions (all fours, supine, prone, on your side, in standing, kneeling etc.). You must be able to move around freely. 

This class is a good place to start as you will be taught the fundamental principles of movement and it is a good class for the more advance who want to keep their joints healthy and mobile - reinforcing good habits weekly. 

Back Extension and Side

INTERMEDIATE / ADVANCE

This class is good for Improvers and Advancers. You are familiar with my teaching style and you have a fair level of confidence and can be challenged. 

You have done classes for a while. You are familiar with spinal articulation and joint mobilization. You have a good foundation of strength and you are starting to grasp movements well. You are in control of you body, however you still might be experiencing pains, discomfort, weaknesses etc. You can be independent within a group setting. You have a good understanding of movement and your body. 

You will learn and work to improve upper body extension (thorax, shoulders and neck). Due to our live-styles most of us get stiff in these regions of our body. Just have a look at your own posture and people around you (stooped, round back, heads forward, shoulder forward etc.) My aim is to free up movement in you upper back, your shoulder and neck - thus you will have better mobility, strength and control/freedom in these joints. We will also focus on movement as we particularly address the ribcage. 

We are also looking at the sides of the body in these classes: Core, buttocks (glutes), Inner and outer thigh muscles (adductors and abductors). We also particularly look at side lever strength for example side planks, straddles (split) etc. 

This class is good for Improvers and Advancers. You are familiar with my teaching style and you have a fair level of confidence and can be challenged. 

 

Physio Rehab

BEGINNER

You have had or have an injury. Your movement is limited; this might be specific or more complex. You are not feeling safe to participate in a class and you want and or need more individual attention and help. You might not even be able to move freely and might need assistance at times. 

However, you are able to move and your rehabilitation has reached that phase where regular movement; under supervision and guidance; is needed to improve. 

These Physio rehab classes will be formed organically on a needs-basis. The SFTeam will assign you to the correct class. You have to have at least one individual therapy (osteopathy, physiotherapy, individual movement therapy) session. Once you feel confident and are able to move more freely and with greater confidence, you will be able to enter the Movement Conditioning programme and or one of the workshops. 

 

Pilates

INTERMEDIATE 

You are one of those people that attend classes at many venues and you like variety. You particularly believe and love Pilates. Most of these people feel safe with Pilates as a method. 

This class will have a more generic format, depending on the group and how regular you attend. The teacher is very able to adapt to the group and all levels are welcome. However, you need to be able to transfer independently, (floor to stand, back to front etc.) You are relatively free of pain and if you are not you are confident in your own management of the pain/problem - thus not needing 1:1 attention and supervision. 

You will have a good general work-out and you will do a lot of core and gluteal (buttocks) exercises. 

Renewed Strength and Flexibility 

 

ALL LEVEL

This class was originally started for participants who have had various individual therapy (osteopathy, physiotherapy, individual movement) sessions. These people all had one specific complaint - stiffness. This stiffness was in various places in the body and in most cases it was general stiffness, specifically in the mornings, things like putting on a shoe was tricky, lifting your arms above your head was not particularly easy and getting onto and off the floor started to be challenging. 

Most of the initial participants were over 65, however soon younger people who typically suffered a set-back (bout of back pain or spasm, a foot or knee injury etc.) entered this workshop and benefited. The benefit was of such a great importance as these people felt more comfortable in this ‘slower paced-setting’, they were able to scale back and did not feel pressured to perform on a level that they were not quite ready for. Thus if you want to take a step back for whatever reason, this class will be a very comfortable place to do that. 

This workshop definitely focusses on intelligent movement, people that really want to be sensible with their bodies and need to navigate life/movement with some caution. We also focus on confidence, creative ideas to over-come obstacles and breathing. 

 

Pilates Advanced

ADVANCE

This class is what it says: it is advanced. You either attend other workshops or the MC programme regularly or you have great confidence in your ability to move independently in a class. You can follow instructions, verbally or visually well, you can move at a faster pace when needed and you want and is ready to be challenged. 

You are enjoying good joint mobility, a solid strength foundation and you are ready to embark on more complex stretching and loading regimes. You move a lot and you consider yourself as fit and abled. 

The class has been formed over the years and have very regular attendance. This class is one of the priorities of the week. These regular class participants are now able to direct the pace and what they want to focus on for the term. 

Autumn will include cardio-vascular drills. You will experience HITT challenges in this class. 

You do have to participate in at least one of the workshops before you can enter this class. You have to get the ‘all clear’ from the instructor.