An SPT session takes place in the 6 Cage located towards the front of the club nearest to reception. We’ll also occasionally use one lane of the grass turf.

• Warm up
• 3-4x Workout blocks – each will include an explanation and demo if required
• Tracking your sets, reps, and weight via the Fifth Element Wellness App (if you still need this please email: support@5ew.com.au and request an invite)
• Cool down – depending on time, this may be partially or entirely led by the coach

Because everything is new it may feel like a bit of a whirlwind, and that’s okay. Think about your first couple of sessions as somewhat of an orientation.

Depending on your fitness experience, it may take you a little while to get used to the flow of an SPT session; to get comfortable in your interactions with others, to learn where equipment belongs and to familiarise yourself with the app

So don’t be put off if initially, you feel like you’re still finding your feet – it’s completely normal.

Within just a few sessions you’ll start to settle in. If you can, try to attend the same session each week so that your coach gets to know you and you can form relationships with the other members in your group.

No this isn’t a requirement. However we do know routine is a huge component of being consistent – so for many reasons we suggest settling into frequent time slots as much as possible.

1. Come 5mins early and start your own warm up/stretching
2. As often as possible, attend the same SPT each week
3. Pre-book sessions in advance via MBO Desktop
4. Give 12 hours notice to reception via phone or email if you cannot make a booked session. Do note, we do have a strict 12 hour cancellation notice period.

If you’re interested in exercise programming, it shows that you’re looking to do more than mindlessly sweat – which is fantastic!

Here’s 4 things to note:

1. Exercise selection: Our programming is purposively designed for the desk-warrior (someone who sits at a computer most of the day). This leads to poor glute activation, tight hip flexors, a weak core, tight chest and shoulders, and overall a weak posterior chain.If left unaddressed, many deskwarriors will over time start to experience a range of issues such as sore or stiff knees, poor hamstring flexibility, lower back or neck pain, headaches and lots of general niggles. They can also develop poor posture and a poor range of mobility more generally.

   Each SPT workout is carefully designed to strengthen and lengthen specific areas of the body to address these common desk-warrior complaints.

2. Different monthly methods: We know from years of Personal Training that clients quickly reach a plateau if they don’t track their results, and if they simply follow a linear method of exercise. Essentially, a linear method constitutes simply adding a bit more weight (eg. 1-2kg) to an exercise each week.With our SPT, each month you’ll rotate to a new training method scientifically designed to be more focused on strength, hypertrophy (gaining lean muscle), and fat loss.

   This undulating style of programming is healthier for you, plus it achieves better results allowing you to break through plateaus.

3. Exercise at a level right for you: We all benefit from exercising at a level that’s suitable for you. But all too often we don’t factor in our individual muscular weaknesses, limited ranges of mobility, and different levels of training experience.After a movement assessment with one of our Coaches, we will allocate you to a level that is right for you. This will help to avoid injuries and ensure you’re not doing exercises that may not yet be ideal for you.

   So you may find others in SPT doing the same workout, or slightly different variations of exercises. And that’s okay. It’s not a competition, we’re all here to support each other, and it’s important we stay safe, and train appropriately.

4. The schedule over a week: We have 3 different workouts spread across the week as per the below image.This way you can plan which days we’re running workouts A, B, or C by reviewing the below:

5. 

   So if you’re coming to 1 SPT each week, we’d recommend aiming to come to the same day the following week.

   And if you’re doing 2 or 3 SPT each week, spread these out so you’re not training SPT on Mon & Tues back to back, as that would be the same workout.

   Also, an additional worth noting, all 3 workouts for your respective level are uploaded to your app. This way you can always look ahead to get familiar, or you can come into the gym (if your membership includes gym access) and do them on your own as well.

It depends.

Will SPT help you with other fitness routines such as playing sports, running, cycling, or swimming?
~ Absolutely.

Will it help you to keep up with your kids/grandkids, hike a mountain, correct poor posture, or take up surfing?
~ For sure!

SPT will make you fitter and stronger, but it is not designed for powerlifting, bodybuilding, peak athletic training, or specific rehabilitation.

However the unilateral and posterior chain focused strength aspects in every workout will have a wide range of benefits. Without a doubt if you spend most of your day sitting at a desk then this programming will be the perfect fit for you.

If you feel you need something more specific to your goals, we’d suggest taking up 1:1 Personal Training instead.

We use the 5th Element Wellness App for a range of different aspects of SPT – for a summary, check out the below:

Using the App in your SPT session:

• Track the weight and reps for each set
• For rest periods, your coach may get you to use the countdown timer

Outside your SPT session:

• Do the other workout days as uploaded
• Track the health metrics that are important to you
• Get nutrition coaching and holistic lifestyle habit support (if you’ve enrolled in this additional service)

We also occasionally make announcements via our app, you can track your heart rate, and there are a whole bunch of other features. Jump in and take a look around!

Do note, you do need an invitation to get access to our app – so if you haven’t yet received this, please let us know by emailing: support@5ew.com.au

If it’s just once in a while:
Any 5EW member may do one-off SPT sessions for $45 – simply book through MBO or ask reception

If it’s ongoing:
Speak to one of our team about upgrading to a membership that includes more sessions

Good thinking! We’ve all heard that exercise is just the tip of the iceberg, and we totally agree.

Whether you want to drop body fat, gain muscle, sleep better, help with mental health, or have more consistent energy levels, you MUST dial in your nutrition and other lifestyle habits.

We do run custom coaching programs addressing everything mentioned above, and more.

Email reception@5ew.com.au and one of the coaches that handles nutrition and wellness coaching will be in touch with you.

Explore other sessions! Each coach and group will likely differ somewhat. Try a few out until you find the session that feels most comfortable for you.

Not a problem. As long as you give more than 12 hours notice to cancel, you can then catch it up in the next week or two.