The small groups are perfect way to complement 1:1 sessions with your treating clinician, or continue long term management to ensure you remain active and achieving your goals.
The small group classes are 50 minutes long, with a strict limit of 5 participants in a session.
Every class will include targetted warm ups and prehabilitation to work on mobility, stability and muscle activation.
Our rehabilitation physio will then help coach you through your individualised program, that is provided by one of our expert clinical team
The Athletic Knees group is not just for those who have already sustained an injury. Having worked with elite Basketball, Netball, AFL and Soccer teams our physiotherapists understand the importance of exercise programs in reducing the risk of injury and helping athletes perform at a higher level.
Attending home based S+C programs with a focus on injury risk reduction can be challenging for young athletes. Barriers include difficulty forming habits, and uncertainty around exercise technique and how to progress. Our small group sessions are Zone 34’s answer to getting young athletes started on their long term athletic development and injury risk reduction.
We base each athletes program around their individual screening, sporting activities and injury history.
The age of the athlete and previous experience with S+C programs will influence how often we recommend attending sessions. Younger athletes or those with less exposure to strength programs are likley to see significant improvements with two sessions a week. More expereienced athletes may need to perform 3-4 gym sessions per week, mixing up attendance at our Athletic Knee program with independent sessions outside of the clinic.
Developing habits are crucial to long term adherence, as is being confident in technique and implementation of exercises.
Our hope is that each younger athlete learns to improve their movement patterns and strength to minimize their risk of injury, and can then take our principles away to conduct their own 5-10 minute warm up prior to sport.
Our small group sessions include:
GLA:D OA
Strong Bodies
Athletic Knees
With a strict limit of 5 participants per session these classes consist of targetted warm ups and activition exercises, followed by supervision of your individualised program.
All participants must bring their own towel and drink bottle.
If you have your own exercise program accessible on a phone app feel free to bring that along. However our rehabilitation physiotherapist will be able to access your program and display it on The Zone gym TV for ease of access during the session
Most importantly bring your enthusiam and smile!
Wear comfortable clothing that allows for ease of movement.
We have a accessible toilet with plenty of space if you wish to change at the clinic.
The group session item code 560 is applicable to all group sessions. After attending 10 sessions you will then have a 30 minute review with one of our physiotherapists (item code 505) or Exercise Physiologist (item code 302)
Contact your insurer to confirm the level of cover they provide.
An itemised statement will be provided at the completion of the 6 weeks to assist with Insurance claims.
Adaptation and improvements related to exercise start to plateau without new stimilus and progressions.
With an appropriate program, you capacity and function should change over time. This is especially true for anyone attending our classes as part of injury or post surgery rehabilitation.
During the 1:1 review our clinicians will seek your feedback on the recently completed exercise program, discuss your goals for the next training block, and re assess your injury and current function.
This allows for a new exercise program to be written up, and also communicated to the Rehabilitation Physiotherapist prior to your next group session.
All of our group sessions (Healthy Bodies, Strong Bodies, Athletic Knees) passes have a 4 month expiry.
This allows for some flexibility around work and family commitments, illness or holidays.
As regular exercise is essential for improvement we recommend that you commit to regular sessions. For some people that may be three sessions a week, and for others it may be once a week.
As our rehabilitation group sessions are limited to 3 participants per class, it is essential that you book in to reserve your place.
Unfortunately we will not be able to accomodate anyone who turns up without notice.
Please contact us with 24 hours if you are unable to attend a booked session. This will allow us to offer the spot to another member of our community.
Please contact us with 48 hours if you are unable to attend a booked session. This will allow us to offer the spot to another member of our community.
We understand things crop up, like illness and work commitments. Please let us know as soon as possible if you are unavailable to attend on the day.
Due COVID-19 we ask anyone with any respiratory or cold + flu symptoms to isolate, and reschedule for a group session after returning a negative COVID test.
The Rehab Physio will run the group warm up and coach the key themes for each session. They will then help each individual complete their individual exercises and provide feedback on technique as needed.
If you aren’t sure where any equipment is, just ask!
For anyone less confident in a gym environment, or performing new exercises for the first time, the rehab physio will guide you through.
Each individual will have different preferences for the amount of coaching and feedback they want whilst exercise. Please let us know what works best for you.
Initial assessment with one of our physiotherapists or E.P is required prior to attending a group session. This will ensure you are provided with a bespoke program that targets your goals.
Once you have had this initial assessment and have been provided with a tailored exercise program, speak to reception to reserve your session.
The group session item code 560 is applicable to all group sessions.
Contact your insurer to confirm the level of cover they provide.
An itemised statement will be provided at the completion of the 6 weeks to assist with Insurance claims.
