Thrive Clinical Classes
We offer classes for every level, and each clinical class is capped at maximum 6-8 people so everyone can get the individual attention they need. All classes are first-come, first-served, so please book ahead online.
Please note these Clinical Classes require an Initial 1:1 Physio appointment prior to commencement
PRIME MOVERS LEVEL 1 (OVER 65s)
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 (OVER 50s)
Mondays
10:30am - 11:15am
Tuesdays, Wednesdays, Thursdays & Fridays
09:30am – 10:15pm
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.
OSTEOBLAST CLASS
Mondays, Tuesdays, Wednesdays & Thursdays
11:30am - 12:15pm
Tuesdays
5pm - 5:45pm
Wednesdays
12:30pm - 1:15pm
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.
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.
THRIVE SPINES
Tuesdays & Thursdays
6:30am - 7:15am
Tuesdays
6:00pm - 6:45pm & 6:45pm - 7:30pm
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
6:30pm – 7:15pm & 7:15pm - 8pm
Thursdays
6pm - 6:45pm & 6:45pm - 7:30pm
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.