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Master the basics.Build on top.

Master the basics. Build everything on top.

Primal Foundations

Where capable movement starts.

Primal Foundations is where capable movement starts. Built on four pillars — squat, hang, balance and ground — this small-group class develops the mobility, footwork, stability and strength that underpin everything else.

Why it works

Three reasons it works.

Master the four pillars

Squat, hang, balance, ground. These four foundational patterns are the basis of all human movement — own them, and everything else gets easier.

Build stability & footwork

Develop the joint stability, balance and footwork that protect you from injury and make you move with confidence.

Confidence to progress

Foundations gives you the competence — and the confidence — to step into any other class knowing your body can handle it.

Who it's for

For beginners, returners, and anyone building a base.

Beginners, returners, and anyone who wants to get the fundamentals right. If you're new to training, coming back after time off, or you've always trained but never built a proper movement base, this is your starting point. All levels genuinely welcome — small groups mean everyone gets attention.

What to expect

Inside a session.

A small-group session built around the four movement pillars — squat, hang, balance and groundwork — with real coaching attention. Designed with our exercise physiologist and senior coach, Nathan Tomarchio.

Switch on & prepareGentle prep to mobilise the joints and wake the body up, ready to move well.
Pillar workFocused progressions through the squat, hang, balance and ground patterns — coached to your level, with the emphasis shifting to what the group needs that day.
Integration & cool-downTie the pillars together and close the session out.

Good to know

Questions, answered.

Is this only for beginners?

It's beginner-friendly, but even experienced trainers find gaps in their foundations. Everyone benefits from owning the basics.

Will I still get a workout?

Yes — building strength and stability through these patterns is real work. But the focus is quality and competence first.

What if I can't do a full squat or hang yet?

Perfect — that's what we build. Every pillar has progressions that start where you are.

What should I bring?

Bring water and a towel to every session.

Start with Strong in 21.

Every membership begins here — a proper introduction to how we train, including how Primal Foundations fits your week.

Start with Strong in 21

Newmarket, Brisbane · Small groups · Every level scaled

A boutique Newmarket studio built on functional strength, longevity and injury prevention.