Training for members of all levels

Class Summary

Our primary objective is to develop your strength capacity, i.e. help you increase your maximum strength as well as strength endurance through a range of bodyweight movements. Strength development will assist day to day life movement, and help you unlock advanced calisthenics and yoga movements that have a high strength requirement. 

This class is for members of all levels.

What you will learn

You will learn a variety of body-weight strength exercises and the appropriate level for you to work at. Over time within a program you will learn proper technique for fundamental strength movements & apply them to help unlock more advanced movements should the opportunity arise. Right from the beginning, you will be learning calisthenics (even if the movement is still far away).

Class Format

Each class is an instructor lead 60 minutes session which covers Push, Pull, Core & Leg exercises. The classes are conducted in varying intensity depending on the program and members work towards their level of experience and comfort.

Each member works at their own level, selecting regressions and progressions that suit them best.

The instructor will correct form and help pick suitable regressions / progressions.


Anyone of any ability level and age (16+) can attend this class.
This class is not suitable for members with a heart condition, stroke, diabetes, major muscle or joint conditions, osteoporosis and any condition that may be worsened by participating in physical activity. Please consult medical advice before commencing an exercise program.

Getting the most from this class

Arrive at least 5 minutes early to settle in.

Be well hydrated & avoid being fatigued.

If you are experiencing muscle soreness from training, it is advisable to rest and recover instead of training.

Be aware of your limitations and explore with caution.

If you are unsure of a movement / exercise, take the time to ask and discover your ability.

Once you are familiar with an exercise, push yourself and try more complicated variations. This is the secret to advancing and improving.

This class is suitable for attendance several times a week.

Try to have fun! Don’t be so serious!

Don’t be intimidated by advanced members. L9’ers are very friendly and will be more than happy to help you out.


Absolutely anyone can do the body-weight strength class. Right from the beginning you will be developing and learning calisthenics movements with regressed exercises.

The incline push up is a good example of a regressed exercise to help develop chest, tricep & shoulder strength while learning to activate and control the glutes & core. It leads to advanced calisthenics movements such as the planche.

You will get the opportunity to use rings, parallel bars, parallettes, bars and more.


The chin up (and the pull up) is an excellent example of an intermediate level movement which many members aspire to achieve. Many members start their journey without pull ups and develop this fundamental movement quite quickly.

The chin up and pull up is a great exercise to help develop front levers, back levers, muscle ups and more.

Intermediate members will also benefit from attending the handstand class and the calisthenics class to further develop calisthenics skills.


Advanced calisthenics movements are unlocked by progressing in the strength class. Strength and technique is managed on a use-it-or-lose-it basis and the strength classes are an excellent way to keep motivated & connected to the L9 Bodyweight community.

Advanced members are also encouraged to supplement their training by attending the calisthenics & handstands class where  advanced movements and transitions are explored.

Before you attend strength class

You should consult with your doctor / medical professional / allied health professional if you have any concerns in undertaking strength training. 

What you need to bring for class

Bring a drink bottle, you might need it!

Don’t forget your towel.


L9 Program

Our most effective & highly efficient program for developing a functional body that’s strong, flexible & durable. These sessions systematically rotate through our bodyweight & calisthenics program & designed for members of all levels.

Minimum Requirement: Be injury free & cleared to do exercise by your certified medical advisor.

L9 Evolution Stretch

Take your stretch to the next level & unlock splits, back bends & more. Designed for intermediate and advanced members to unlock & maintain high level flexibility.

Minimum Requirement: A forward fold where you can hold your heels with straight legs. If you are unsure what a forward fold is, please attend the L9 Program.

L9 Evolution Strength

Take your strength to the next level. In these session we will attack advanced strength including weighted calisthenics, 1RM Testing, Advanced Training Systems e.g. Bulgarian, Barbell Leg Days to take fundamental strength to the next level.

Minimum Requirement: Be Injury free, Able to complete sets of pull ups & dips, And be able to squat without impingement

L9 Evolution Handstand

Unlock & Master the handstand. In this session we will drill handstand practice to improve lines, duration of balance, play with shapes, as well as more advanced movements such as the press to handstand.

Minimum Requirement: Be Injury free, Have durable wrists & confident shoulder + shoulder mobility. Be confident in a chest to wall handstand hold for at least 30 seconds at a time. 

L9 Evolution Calisthenics

We have several different calisthenics sessions. For some we will drill statics & transitions e.g. Front Lever, HSPU, Muscle Ups and for others we will learn freestyle & dynamics. Please check timetable.

Minimum Requirement: Be Injury free, Able to do sets of pull ups & dips, Possess a functional & durable body.


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