SPGMove is our exercise scientist–led pathway designed to help you build strength, improve movement, and feel confident in your body – no matter your fitness level or starting point. It’s the perfect option if you want structured, expert-guided exercise without the intensity or uncertainty of a traditional gym environment.
This pathway features three specialised class styles to support different goals and stages of life:
Strong — Everyday to high-performance strength and conditioning to help you move, lift, and perform with confidence.
Thrive — A class designed to support bone health, balance, healthy ageing, and functional strength for everyday life.
Flow — A yoga-inspired mobility class that blends flexibility, stability, and mindful movement to help your body feel open and supported.
With small group sizes, personalised progressions, and a supportive environment, SPG Move offers a holistic approach to building a stronger, more resilient body – whether your goal is to return to exercise, stay active, or take your fitness to the next level.
SPGMove is available at Freshwater + North Ryde.
SPGStrong
Exercise Science led tailored strength and conditioning class for anyone working toward a fitness or movement goal. You might be a runner building up to an event, a weekend warrior aiming to perform better on the pitch, or simply someone wanting to move well, feel stronger, and stay injury-free. The class combines weight training, plyometrics, and functional exercises to support your progress. It’s tailored to suit a variety of ability levels and designed to help you build strength, power, confidence, and long-term resilience.
SPGThrive
Stay strong, steady, and confident with THRIVE. A gentle yet effective strength class designed to support bone health and balance. Perfect for those managing osteoporosis or simply looking to stay active and independent, this class focuses on strength, core stability, balance, coordination and posture through safe, guided movements from our Exercise Scientists. Build resilience from the ground up in a supportive, welcoming environment—because healthy bones and better balance mean more freedom in everyday life.
SPGFlow
A yoga inspired movement class focused on mobility, flexibility and mind-body connection. Gentle flows, breath work and stability is incorporated to support recovery and overall wellbeing. Flow is designed to complement your strength and cardio training as everyday movements. If your feeling a little stiff or tight, need something to complement your heavier training sessions or just something to relax your busy mind, this beginner friendly movement session will be a great way to complement your current routine.
FAQ's
How do I get started?
Whether you’re new to SPG or an existing client, book an initial testing consult with our Exercise Science team. They will collaborate with you to set personal and data driven goals with our VALD force testing equipment.
We will help you decide on what the most appropriate classes for you are.
Book in online, give us a ring or pop into the clinic and we can find a time that works for you.
What is an Exercise Scientist and what happens at the consult?
An Exercise Scientist is a university-qualified professional trained in human movement, strength and conditioning, and exercise prescription. They specialise in helping people move better, get stronger, and stay injury-free through safe, evidence-based exercise.
At your initial consult, we will take the time to understand your goals, assess how your body moves, and use VALD testing to gather accurate baseline strength and movement data. SPGMove is driven by data – from there, we’ll design a tailored program to help you progress confidently no matter if you’re recovering from injury, building strength, or working towards a specific goal.
What happens then?
Once you’ve had your initial testing session with our Exercise Science team, we’ll find the right strength class style for you. Our exercise scientist will help you find the right fit.
Then it’s time to begin your strength journey at SPG! Stay consistent, and in about 8 weeks time it will be time for a re-test to track your progress and refresh your goals!
When Do I Retest?
Anywhere between 8-12 weeks. Depending on consistency and frequency of training….