Semi Private Personal Training

Squad training is the program of choice for 90% of our clients. 


We designed Squad Training after years of working as Personal Trainers and taking Functional Fitness Classes. Personal Training is excellent as you receive an individualised approach to get results fast, however this process can become expensive and may not be realistic in the long term for a large percentage of people. 


Many Group Training sessions pack as many people as they can into a class which leaves a coach trying to coach 20+ people in an hour. You do the maths, that means you get 3 minutes of that coaches attention during the class. 


At Flow Performance our classes have 6 -14 people per class to ensure coaches can provide you with the highest level of coaching and get you to your goals faster! 


This means being able to train up to 6 times per week for less than the price of one 1:1 personal training session, but still receiving the high quality coaching & nutritional guidance that comes with Personal Training.


What can you expect from Squad Training? 


Increased performance - All our clients, get stronger and faster consistently. We use world class software to track your performance to show you how you are improving. 


Increased strength - We use a combination of Olympic Lifting, Power Lifting & Functional Bodybuilding to build a lean athletic body. 


Improved body composition - Following our proven systems you'll be torching that stubborn unwanted body fat while toning up leaving you feeling confident & proud of the body you've created.  


Community - Environment breeds success. You'll find that the gym isn't just a gym, its a community of like-minded individuals who don't judge but welcome others into the family and celebrate each others wins. 


Skill development - We practice a combination of gymnastics and skill work to increase general strength, but also improve cognitive ability. It's not unusual to go from not being able to do a pull up to doing strict muscle ups in a matter of months. 


Injury prevention - We believe training should be performed for longevity and shouldn't leave you injured and unable to enjoy life. We use structural mobility to improve your posture and range of motion to decrease your risk of injury while increasing your flexibility. 


Aerobic fitness - One of the main determinants of health is your cardiovascular health. We use structured conditioning to constantly increase your health markers and your ability to perform. 



Our purpose is to identify your goals and needs and provide you with tools and resources to achieve them in a friendly and positive environment.


We have the systems and support to ensure you are constantly achieving your goals and moving towards being a stronger, fitter and healthier human.

Nutrition Coaching

Access to 32 Sessions Per week 

Constant Body Composition Testing & Accountability 

Access to Mobility & Flowbility Classes