originofenergy group classes allow individuals to get ongoing benefits of the progression method of movement training we offer to clients 1 on 1 in a group setting. Groups are a maximum of 20 people per class. originofenergy uses an online sign in system to manage class bookings.
To join our group classes individuals need to complete either 2 x 1hr 1 on 1 sessions or the Progression Intro Workshop which runs the first Saturday of each month besides January. Both the workshop and 1 on 1 sessions will cover the 5 workouts with basic individualised recommendations & progressions to get started.
If your keen to get going straight away you can book in for your 1st 1 on 1 online by clicking here
self myo fascial release & mobility warm up
If you have not already had a look at the start now page or the originofenergy youtube channel . You can watch the massage ball, foam roller and mobility sequences we use as a warm up in the classes. These are done before every class and are encouraged to be used as a daily practice to get in touch with your body and improve movement ability on a daily basis. All the routines evolve so these versions are a little out dated but follow a similar structure.
whole body progression workouts
originofenergy utilises whole body progression workouts that have a combination Pull Push and Leg Movements.
Even though the program structure stays the same every week clients progress through each of the movements & various loading variables to develop more movement ability.
Daily warm up:
whole body massage ball routine
whole body foam roller routine
whole body mobility routine
Dislocate, Shoulder band, Ankle band & Deep squat warm up. (Dislocate-Band-Squat Warm up)
4 Hang Handstand Split warm up variations + weekly version
Monday – Friday Program:
Front lever- Planche- Side split
Back lever- Manna- Front split
Muscle Up- Ground to overhead lifts (snatch, clean & jerk, curl press)
Hanging Compression- Press to Handstand- Pancake
Pull Push Legs:
Rope Pull- Overhead Push- Single Leg Squat
Athletic flow- Side lever-Sprint
Horizontal Pull- Push – Lunge
Overhead Pull- Overhead Press- Loaded Squat
High Pull- Dip- Deadlift
Front- Side – Back: Bridges
Neck stability- Calf raises
Front- Side – Back: Segmental Roll ups
Hanging-Standing flexion extension.
Swing-Crawl- Knee Core
saturday acro 7am & 9am
The Saturday acro class has the same daily warm up then more variations of the Hang Handstand Split warm up. The main workout is a series of progressions for the Cartwheel, Front Flip, Back Flip, Frontsault & Backsault. The core is hollow body work. The Acro session requires a base level of body awareness, strength, mobility and stability all of which is obtained from the monday to friday group classes. This class can only be commenced after the approval of Aaron Mckenzie this class is also capped at 10 participants.
saturday hang handstand split 8am
The saturday hang handstand split class combines the gymnastic strength work from Monday – Friday to develop a routine. Participants develop a ring (hang), & floor (handstand) & standing (split) routine. This is a great way to make the Monday to Friday training more dynamic & integrated. This class runs at 8am anyone who has completed the 2 x 1 on 1’s or the intro workshop can attend this class. Participants who have approval to attend the acro class can attend both classes back to back either starting or finishing with acro.
The weekly program allows for optimal development in all movements and avoids unnecessary repetitive stress on the body. We use a combination of Barbell, Body Weight, Medicine Ball, Dumbbell, Plyo Box, Swissball, Band, Ring, Rope & Pull Up Bar Training. These sessions provide improvements in strength, speed, mobility, power, stability & balance resulting in improved athletic performance & overall health.
We recommend training everyday. Life is movement so don’t stop just change the intensity or volume to work with the body. The program design and rotation of movements allows for active recovery although if you are too sore it is best to go lightly or have an active rest day then come back and train the next day when you have fully recovered.
The mobility warm up is advised everyday as all of us living in the modern world have movement deficits. Anyone with any spinal instabilities or history of back pain 6mins core work is also recommended daily, rotating the versions that are in the group classes.
Loose body fat without putting on any muscle:
with this goal the client just completes 1-3 reps for heavier lifting and skill based movements then uses a small enough resistance that 12 + reps can be completed. The participant may only complete 4-12 reps but the load is that which they could complete 12 reps this insures that the loading is not too great to cause a stress response (glycogen depletion sugar cravings, cortisol, fat gain or muscular growth gain). The focus on movement is tissue health and bringing about balance to facilitate the use as fat for fuel. It is a large misconception that high intensity training will loose body fat it may in the short term but training too hard is impossible to maintain and will just age the body. To loose body fat and keep body fat off you need to get healthy first then find a practical level of training that you can enjoy. Improving lifestyle and nutrition is always the best way movement is only part of a healthy lifestyle.
Gain maximum muscle:
for this client they complete mostly 6-10 reps with each movement. Lower reps are still advised for the Gymnastics Strength and Olympic lifts but the Pull Push Legs are kept between 6-10. Longer rests can also be taken to ensure next set performance. Gaining muscle is no easy task, for the untrained beginner gains may come fairly quickly but after an individual has a general base level of conditioning gains are a lot more work.
Movement is only 1 part of loosing body fat and gaining muscle. Nourishment and recovery have to be utilised to make the desired shift in a healthy way. For more basic information of health have a look at our 25 lifestyle tips here.
The workout structure is the same every week as you progress the program changes around your developing ability. The recommended variations change each month to allow for better development and to keep the program stimulating physically and mentally. If you train at Originofenergy each month you will get access to @monthlyprogression which is a private instagram account with videos of all the movements you will also receive an email with all the version each month.
payment of sessions
Payment for sessions must be done in advance prior to commencement of sessions this can be done casually, in an 8 pack with a 30 day expiry, or unlimited with a 30 day expiry. Participants can only book what has been paid for in advance. Payment can be made online here.
sign up online
To train at originofenergy you will need to create an online account here & agree to our terms and conditions. You can do this through any web browser. You can also use the Mindbody Connect app on your iPhone or Android phone, if you use your mobile web browser it will prompt you to download this app.
online class sign in
classes need to be pre signed in as they are limited to a maximum of 20 people. If 20 people are in the class and you turn up without pre signing in you will not be able to attend the class. If you are unsure if you will be able to attend till the last minute then you will need to check online before to avoid disappointment.
cancelling of classes
all classes have a 24hr cancellation window if you do not cancel within 24hrs of the class time you will be changed a full fee.
At originofenergy we want to build a relationship with you so that we can effectively coach you to achieve your goals. Improving your health, performance & aesthetics takes time and educated consistent effort. The sooner you get started the sooner you can improve.
Phone: 02 8960 4956