Thrive Classes

We offer classes for every level, and classes are capped at 6 to 8 people so everyone can get the individual attention they need. All classes are first-come, first-served, so book ahead through your Patient Portal. Clinical classes (Osteoblast, Thrive Spines and Thrive Rehab) need an initial 1:1 physio appointment first. Thrive is closed on public holidays.

Clinical Classes

OSTEOBLAST CLASS

Who It's For

The Osteoblast Class is for you if:

●      You have a diagnosis of osteoporosis or osteopenia (confirmed by DEXA scan or medical referral)

●      You want a structured, progressive program backed by current bone health research

●      You're looking for exercise that's safe, supervised, and tailored to your condition

●      You want to reduce your fracture risk and maintain independence as you age

●      You're ready to do more than manage your diagnosis — you want to actively improve it

> Please note: All clinical classes at Thrive Gym require an initial 1:1 physiotherapy appointment before you begin. This ensures your program is safe and appropriate for your individual needs.

Mondays
10:30am – 11:15am & 11:30am - 12:15pm

Tuesdays & Thursdays
11:30am – 12:15pm & 5:45pm - 6:30pm

Wednesdays & Fridays
10:30am - 11:15am

The Osteoblast Class is an evidence-based bone health program specifically designed for people diagnosed with osteopenia or osteoporosis. Developed and delivered by our physiotherapists, this small-group class uses the most current research in bone loading science to help you build bone density, reduce fracture risk, and feel stronger in your everyday life. Each 45-minute session is capped at just 8 participants, so you receive the individual attention and progressive programming your bone health requires.

What to Expect

Every Osteoblast Class is designed to target the key pillars of bone health in a safe, supportive, and physio-led environment. Each 45-minute session includes individual cueing, corrections, and continual monitoring to ensure both safety and effective progression.

Progressive Strength Training
Using weights, resistance bands, and bodyweight exercises, each class builds on the last. Your program is individually tracked so you're always working at the right load to stimulate bone formation — not just maintaining, but improving.

Weight-Bearing Impact Work
Controlled impact activities, such as jumping and hopping, are introduced gradually. These are some of the most effective ways to stimulate osteoblast activity — the cells responsible for building new bone.

Balance, Stability, and Fall-Prevention
Balance and stability exercises are woven throughout every session to develop confidence, coordination, and protective reactions that carry over into everyday life.

Safe Movement Techniques
Our physiotherapists teach and reinforce safe lifting and movement patterns to build strength, protect your joints, and reduce fracture risk — practical skills you’ll use well beyond the gym.

THRIVE SPINES

Tuesdays
6:45pm – 7:30pm

Thursdays
6:30am - 7:15am

Thrive Spines is a physiotherapist-led Clinical Mat Pilates class designed specifically for individuals experiencing recurrent or persistent low back, thoracic, or neck pain.

This small-group class focuses on restoring spinal mobility, improving deep stabilising muscle control, and building strength and endurance to support long-term spinal health. Each program is designed and delivered by our physiotherapists, who are also certified Pilates instructors, ensuring safe, evidence-informed progression.

Ideal for those managing spinal conditions including disc injuries (stable, non-acute),facet irritation, or general spinal deconditioning, as well as muscular/ postural strain. Thrive Spines bridges the gap between one-on-one rehabilitation and confident return to full activity. Participants should have stable symptoms and be appropriate for group-based rehabilitation.

Must be referred in/ have done a 1:1.

What to Expect:

● Targeted deep core retraining

● Postural correction and thoracic mobility work

● Glute and posterior chain strengthening

● Controlled, progressive loading

● Individualised cueing within a supportive group setting

THRIVE REHAB

Mondays, Wednesdays and Thursdays
6:45pm – 7:30pm

Saturdays
11am - 11:45am

Our Thrive Rehab class is an individualised rehabilitation class for those with upper and lower limb injuries (hip/knee/ankle) who have a rehabilitation goal (i.e return to running or sport.) The primary focus of this class is ACL knee rehabilitation, however patients can also be referred to this class post-fracture, -meniscal injury, -ligament injury and post-operatively. This evidence-based class takes you from early to end-stage rehab with each individual receiving their own plan designed and led by physiotherapists.

Each class consists of 8 stations with a mixed focus on lower limb strength, Core strength, Neuromuscular-control and sports-specific exercises depending on your individual stage.

Thrive Pilates

THRIVE MAT

Mondays

5:45pm – 6:30pm

Tuesdays

7:45am – 8:30am & 12:30pm – 1:15pm

Saturdays
9am – 9:45am & 9:45am – 10:30am

Mat pilates is a low impact, full body exercise performed on the floor using your own bodyweight for resistance, sometimes with small props such as balls, rings or resistance bands. It is developed around 6 core principles:

• Control

• Centering

• Concentration

• Precision

• Flow

• Breath

Through a series of controlled movements, focused breathing and mindful alignments pilates helps to both strengthen and lengthen through the whole body. Pilates has a strong focus on building core strength, lumbopelvic strength and stability, hip and knee control, balance and coordination, as well as mobility and flexibility. It is the perfect exercise for most individuals including; beginners, individuals with neck or back pain, pre and post-natal women and individuals with osteoporosis. Mat pilates can be adapted to suit almost all levels of fitness and function with modifications available for your specific needs as required. For those who have not tried pilates before a 1:1 consult is recommended with one of our pilates trained physios to ensure it is the best fit for you.

THRIVE REFORMER

Mondays & Wednesdays
4:45pm – 5:30pm

Tuesdays
6:00am – 6:45am & 6:45am – 7:30am

Thursdays

7:30am – 8:15am

Fridays
12:15pm–1pm

Saturdays
7:15am – 8am & 8am – 8:45am

Reformer is a full body dynamic exercise on a specialised machine called a reformer. The reformer uses a moving carriage, springs, straps and adjustable resistance to support or challenge the body through controlled pilates movements. Reformer builds strength through adjustable resistance, has a strong focus on glute and core strength, hip and knee control, lumbo-pelvic stability, while challenging balance and coordination. Exercises on the reformer may be performed in standing, sitting, kneeling or lying down positions. It follows the 6 core principles of pilates: Control, Centering, Concentration, Precision, Flow, Breath and is suitable for most individuals who have had an introduction to mat pilates. It can be of particular benefit to individuals recovering from various injuries, orthopaedic surgeries, pre and post natal women, and those looking for low impact resistance training.

Prime Movers

PRIME MOVERS LEVEL 1

Tuesdays & Thursdays
10:30am – 11:15am

Prime Movers Level 1 is a group exercise class designed for adults aged 65 and over. Each session combines strength, balance, and cardiovascular training to help build and maintain the physical capacity needed for independence and everyday life. This level is best suited for those who require additional support with balance and are unable to transition to and from the floor independently.

PRIME MOVERS LEVEL 2

Mondays, Tuesdays, Wednesdays, Thursdays & Fridays
09:30am – 10:15am

Prime Movers Level 2 is a group-based exercise class designed for adults aged 50 and over. Each session combines strength, balance and impact exercises to safely build muscle, improve coordination, support bone health, and maintain overall functional fitness. This level is best suited for those who want to challenge themselves, build confidence in the gym and continue improving their overall health and wellbeing.

THRIVE STRENGTH

Mondays, Wednesday and Fridays
6am – 6:45am, 6:45am - 7:30am & 7:30am - 8:15am

Tuesdays and Thursdays
4pm - 4:45pm & 4:45 - 5:30pm

Thrive Strength is a periodised program that runs in 12 week blocks. Ideal for those who are new to lifting, returning from injury or anyone wanting a structured approach to their training. Each session is a full body workout using a mix of free weights such as barbells, dumbbells and kettlebells as well as cable machines. Load is tracked and gradually increased overtime. We prioritise good technique, consistent progression and a supportive environment where every fitness level feels confident and capable.

THRIVE YOGA

Wednesdays

5:45pm –6:30pm

Fridays
2pm - 2:45pm

Thrive Yoga is a physiotherapist-led yoga foundations class designed to build strength, mobility, balance and body awareness in a safe, supportive environment. Yoga enhances both flexibility and muscle strength, promoting better posture and overall physical health. Our mindful approach to yoga helps reduce stress and anxiety, leaving you feeling calm and rejuvenated. This is particularly beneficial for anyone with chronic/long term injuries or rheumatological conditions.Yoga can aid in the recovery from various physical conditions, complementing your physiotherapy treatment or current training regime. With physiotherapy guidance, movements are thoughtfully modified to accommodate previous injury, movement restrictions, or mild pain presentations. Participants must be confident getting on and off the floor independently, as the class includes mat-based sequences and floor transitions. Perfect for beginners, those returning from injury, or anyone wanting a structured, clinically-informed approach to yoga.

What to Expect:

• Clear technique instruction

• Breath-led movement

• Gradual progression of load and complexity

• Options for different ability levels

• Emphasis on joint integrity, control, and movement confidence