Sydney CBD Workout Classes | 4D Active | 4DHP

4D Active

A truly great workout is about more than just sweat. It’s about enjoying yourself while you move towards your fitness goals regardless of what they are. We help you achieve this by having the best coaching, community support and the one-on-one attention you deserve but in a small group class environment.

See real results with our 4D Active programs written by a team of health professionals including Strength and Conditioning Coaches, Exercise Physiologists, Physiotherapists and Personal Trainers because we understand that health and wellness are best achieved through a multidisciplinary approach.

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Download the MINDBODY app to book in your class or call reception at 4D Health and Performance

Movement Prep

Every 4D Active class will start with a Movement Prep phase. As opposed to a traditional warm-up, Movement Prep actually preps your body for what’s ahead and helps yield long-term gains. You’ll actively elongate your muscles in a series of movements, which can improve balance, mobility and stability. Think of it as warming up with a purpose. Movement Prep helps you dial in both physically and mentally for your workout. It increases your heart rate, core temperature, and blood flow to working muscles. Another benefit: nearly everyone, including professional athletes, has at least one muscle group that needs help “waking up”. This can cause other areas of the body to compensate, which ultimately leads to overuse and injury. By strengthening muscles in this new range of motion, you increase stability around your joints improving MOVEMENT QUALITY. This ultimately leads to improved posture and performance and a decreased potential for injury. Many of the common corrective exercises you may have on your individual corrective program may also be in the Movement Prep Phase.

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Strength Class

Here at 4D Active we understand that strength development is important for everyone regardless of age, gender or training goal. Each program will be structured to strengthen your whole body over 4-6 week cycles. The workouts will consist of major lifts, accessory lifts and metabolic circuits. We don’t just want you to lift weights we want you to lift with confidence and lift well.

It is for this reason we are big on techniques and appropriate regressions and progressions where needed! Based on your current capacity, there will always be variations of the exercises available to ensure that you safely and effectively reach your goals.

For example, if we have found through the FMS (Functional Movement Screen) that your squat is less than ideal, we can change your workout to a goblet squat, split squat or counter balance squat. The squatting pattern will still be trained in the class but without the potential for injury.

HIIT Class

As the name suggests this class is all about hitting bodies energy systems. This class is a frenzy of circuit style training at varying intensities.

It incorporates everything from deadballs, kettlebells, dumbbells and more to SkillMill curved treadmills, Vertical Climbers, Airdyne Assault bikes, Spin Bike and Rowers.

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Functional Movement Screen (FMS)

Once your membership commences, a 4D Health and Performance coach will take you through an FMS (Functional Movement Screen) to identify any limitations or asymmetries with your body. The FMS tool measures seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain or known musculoskeletal injury.

The number one goal we should all have with an exercise program is to prevent injury. This comes before any goal of fat loss, weight loss, muscle building, or performance enhancement. If you get hurt, then none of those goals even matter because you can’t train. If you require further assessment, 4D Active have onsite services that can assist.

Body Composition Analyser

All new members are offered a complimentary body scan to help set a baseline for future testing. The Tanita Body Composition Analyser is a hospital grade Bioimpedance scale that provides measures of muscle mass, fat mass, visceral fat, total body water, bone mass and more. This is a great way to help keep track of your goals. We can offer a Members only re-scan ($15 per scan) if you would like to measure and see your improvements.

As a member you will also receive a discount on all Physiotherapy, Chiropractic and Massage services. If there was any pain found during your initial Functional Movement Screen, we can offer you a session with a 4D Health and Performance Practitioner for a no gap consult. This means you will have no out of pocket cost for your first session if you are currently a member of a health fund.

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$30 each visit

pack visits


Unlimited sessions

$110 each fortnight