Adult Strength & Conditioning
We develop people who kick ass at life in their 30s, 40,s 50s and into their 90s
We view the world a little differently to many. Chances are you may have been misled about what training, health and fitness look like.
We don’t believe you can look at each person and treat them the same. Asking our members to turn up every day and kill themselves in the gym without consideration of other parts of their lives is not best practice. We focus on all aspects of Movement, Nutrition and Mindset.
Our goal is to help you develop into a strong, mobile and diversely capable human, as well as revitalise your love and appreciation of your own health, fitness and life. Our programs are for anyone looking to perform better for themselves, their partners, their kids, their job and their life.
In our opinion, we all should be as flexible as we are strong, and to have a brain as agile as our body. When you build capacity across all domains, you have a much better chance of performing better when life throws you challenges
How our Program Works.
What are your goals? Is it to lose fat and look better naked? Is it to become a better athlete, and perform better at your hockey game on the weekend? Is it to keep up with your kids or rid yourself of the aches and pain's from a sedentary lifestyle?
In sport, athletes receive personalised training and information to optimise performance. We try to do the same thing for our members so they can be at their best. We treat athletes like humans, and humans like athletes, because without health, there is no performance, and we should all be striving to achieve our potential.
Everything starts with the mind. The reason we invest so much time in skill work and brain development, is because you won’t change your body before you change your mind. Living a lifestyle where eating well, moving and investing time in yourself and your relationships may not be your current norm, but it is significantly more fun, effective, and sustainable.
Over our FREE 45-minute HP review session, we take you through our Human Performance checklist and build a picture of you and how we can help. We get to know you and understand your needs and aspirations. A personal approach results in a more personal outcome.
Through our unique onboarding process, we assess all aspects of your movement and health. You will learn what no-one has ever told you about movement, your body and nutrition.
We develop an in-depth profile for how you move, eat and live. By building a holistic picture, we gain an insight into areas that need the most attention and where we can make the most difference.
We then teach you the safe and proper progressions to optimal movement and develop a performance plan specifically for you to achieve the your goals.
After assessing your goals, your history and your testing results, we work together and assign you a program or group that suits you.
For those with a specific goal or need close 1-on1 support, personal training is perfect for you. Under the careful guidance of a coach your training, nutrition and lifestyle will be looked after.
For those wanting a big result in a short space of time, who are recovering from injuries or who haven’t trained before, our Small Group Training is likely the best option. You will have a program specifically designed for you, so this is personal training at a fraction of the cost in a small group of likeminded people.
For those ready to rip in, our Squad sessions are for you. This program is the meat and potatoes of Cornerstone for those training to improve their lifestyle or general performance. Yes, the program is for everybody. We pride ourselves on being highly personalised and delivering high quality programs to move our clients towards their goals.
All programs are designed specifically for each training group. For those doing personal training or small group training, you have an individualised program and a personal coach working with you to develop the habits and training you require to perform at your best.
By developing a performance profile, your program can be completely customised to suit your goals and your life. For those in the Squad program, each session is personalised using the Cornerstone Level System which prescribes the perfect progression for you to improve.
For those on individual programs, your training is available via an app so each session, lift, movement and wellness markers can be recorded and tracked. For those in the Squad program, you are surrounded by like-minded people in a motivating and supportive environment. We track progress using a training app as well as regular testing which helps ensure you get the most out of every session and every week you're here.
Consult & Onboard Package.
BOOK A FREE 30 MINUTE CONSULT WITH ONE OF OUR COACHES
This is where we find out all about you, your goals, your needs, your why and how we can better serve you.
– Movement Assessment + Performance Testing
– Athletic Health Review
– Goal Setting
BOOK AN ONBOARD PACKAGE
This package is an essential part of starting off your journey the correct way. Across two in-depth training sessions with one of our experience coaches, you will be introduced, upskilled and educated on the major lifts and principles that will be present in our programming and philosophy. After completing this, we guarantee you’ll be ready to jump right into the sessions and set yourself up for long lasting results.
You might ask, what’s included when you book in?
– Personal Coaching Sessions
– Start-Up Guide & Nutrition Guidelines
– Test results & Personalised Plan for achieving results
– Welcome Pack
What our Members say about us.
Timetable.
Memberships.
Come for the training. Stay for the community.
We are not your average gym, and this isn’t your average membership.
We have spent a decade analysing, developing and refining a system of training & coaching which delivers all the attention, individualisation, form supervision and guidance that you need, but matched with the energy, fun & price point that comes with a group training setting.
We don’t care what others charge, we want this to be elite service at an affordable price.
Cornerstone S&C is the gym for people who want more than just a place to get a sweat on. Our system is what gets peoples results consistently year after year and our community is what keeps people coming day after day.
What you get in a membership:
Small Group S&C
- All the benefits of PT + fun of group training without the price tag
- Maximum 4 people in a group
- 2 SG sessions per week + Access to all 25 Squad S&C Sessions
- Detailed performance plan to track progress specific for you
- Customised program specific to your goals AND on the spot modification catered to your level, history and actually rehab your injuries, not just avoid them
- Your own performance tracking app.
- Expert coaching from university qualified Strength & Conditioning coaches.
- FREE access to the infrared sauna
- FREE personalised home program
- Access to all other session options
- Access to Open Gym outside session times
- 12-weekly goal setting and regular accountability to keep you training and getting results.
- A coach in each session to guide you with form, technique and weight or movement selection. We don’t cheerlead or ‘train’ you, we COACH!
- Access to in-house physiotherapy
- Access to in-house workshops, challenges and online resources
- 24/7 messenger access to head coach.
- Incredible community and support system which believes in you and wants the best for you.
- Shower facilities
- Discounts available for multiple family members and students
Small Group PT - $129 per week
Squad S&C
- Unlimited group training access.
- Up to 25 sessions per week to choose from.
- An elite program AND on the spot modification catered to your level, history and actually rehab your injuries, not just avoid them
- Your own performance tracking app.
- Expert coaching from university qualified coaches.
- FREE access to the infrared sauna
- FREE home program
- Access to Open Gym outside session times
- Regular check-ins and accountability to keep you training and getting results.
- A coach in each session to guide you with form, technique and weight or movement selection. We don’t cheerlead or ‘train’ you, we COACH!
- Access to in-house physiotherapy
- Access to in-house workshops, challenges and online resources
- 24/7 messenger access to head coach.
- Incredible community and support system which believes in you and wants the best for you.
- Shower facilities
- Discounts available for multiple family members and students
Unlimited Options
- $65 per week (non-contract)
Personal Training
- 1-on-1 coaching
- Flexible time to suit you
- 1hr sessions
- A focus on performance rather than just the scales and measurements
- Expert program specifically designed and delivered for you and your goals; not just random movements thrown together
- Weekly check-in
- 12-weekly testing and goal setting
- Your own performance tracking app.
- Expert coaching from university qualified coaches.
- FREE access to infrared sauna
- FREE home program
- Access to Open Gym outside session times
- Access to in-house physiotherapy
- Access to in-house workshops, challenges and online resources
- 24/7 messenger access to coach.
- Incredible community and support system which believes in you and wants the best for you.
- Shower facilities
Prices range from $75-89 per session
Online
- Choose between a range of expertly designed programs for specific goals or get a tailor-made program delivered by one of our expert coaches
- Performance tracking app with your program, weight prescriptions and tracking of all your workouts and numbers
- Programmed in 12-weekly blocks, broken into 3x4-week cycles.
- Testing every 12-weeks to ensure progress.
- Video demonstrations of all movements
- Online messaging and support from coach
Prices range from $20-$49 per week
Consult & Onboard Package
