Example 1. Timetable with filtering by event, dropdown menu for filtering, columns are days of the week, one hour measure, first hours column shown with no ending hour, type 1 event block layout, 12 hour time format and clickable events. Go to example 2 →

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7:00 am
Open Gym
Open entry
7:00 am
11:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.

Zumba
Beginners
8:00 am
9:00 am
Emma Brown
Open Gym
Open entry
7:00 am
11:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.

Zumba
Advanced
8:00 am
9:00 am
Emma Brown
CrossFit
Weightlifting
7:00 am
9:00 am
Kevin Nomak
Open Gym
Open entry
7:00 am
12:00 pm
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
Open Gym
Open entry
7:00 am
9:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
Open Gym
Open entry
7:00 am
11:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
8:00 am
9:00 am
10:00 am
11:00 am
Boxing
Boxing class
11:00 am
1:00 pm
Robert Bandana
Boxing
MMA beginners
11:00 am
1:00 pm
Robert Bandana
Zumba
Beginners
11:00 am
1:00 pm
Emma Brown
Boxing
Boxing class
11:00 am
1:00 pm
Robert Bandana
BoxingReaction time training with sparring partners.
Body Building
Weightlifting
11:00 am
1:00 pm
Kevin Nomak
12:00 pm
Body Building
Weightlifting
12:30 pm
2:00 pm
Kevin Nomak
Body Building
Weightlifting
12:30 pm
2:00 pm
Kevin Nomak
1:00 pm
Boxing
MMA all levels
1:00 pm
2:00 pm
Robert Bandana
CrossFit
Beginners
1:00 pm
3:00 pm
Kevin Nomak
Boxing
MMA all levels
1:00 pm
2:00 pm
Robert Bandana
Body Building
Body works
1:00 pm
3:00 pm
Kevin Nomak
2:00 pm
Boxing
Thai boxing
2:00 pm
3:00 pm
Robert Bandana
Boxing
Thai boxing
2:00 pm
3:00 pm
Robert Bandana
CrossFit
Weightlifting
2:00 pm
3:00 pm
Kevin Nomak
3:00 pm
CrossFit
Advanced
3:00 pm
4:00 pm
Kevin Nomak
CrossFitAdvanced stamina workout.
CrossFit
Intermediate
3:00 pm
4:00 pm
Kevin Nomak
Zumba
Preschool class
3:00 pm
4:00 pm
Emma Brown
ZumbaBasic exercises for kids.
Zumba
Preschool class
3:00 pm
4:00 pm
Emma Brown
ZumbaBasic exercises for kids.
CrossFit
Beginners
3:00 pm
4:00 pm
Kevin Nomak
4:00 pm
Boxing
Thai boxing
4:00 pm
5:00 pm
Robert Bandana
5:00 pm
Zumba
Zumba dance
5:00 pm
6:30 pm
Emma Brown
CrossFit
Beginners
5:00 pm
6:30 pm
Kevin Nomak

Zumba
Advanced
5:00 pm
6:30 pm
Emma Brown
Zumba
Fitness and fun
5:00 pm
6:30 pm
Emma Brown
CrossFit
Advanced
5:00 pm
6:30 pm
Kevin Nomak

Zumba
Fitness and fun
5:00 pm
6:30 pm
Emma Brown
6:00 pm
Body Building
Weightlifting
6:00 pm
7:30 pm
Kevin Nomak
Body Building
Weightlifting
6:00 pm
7:30 pm
Kevin Nomak
7:00 pm

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11:00 am
Body Building
Weightlifting
11:00 am
1:00 pm
Kevin Nomak
12:00 pm
Body Building
Weightlifting
12:30 pm
2:00 pm
Kevin Nomak
Body Building
Weightlifting
12:30 pm
2:00 pm
Kevin Nomak
1:00 pm
Body Building
Body works
1:00 pm
3:00 pm
Kevin Nomak
2:00 pm
3:00 pm
4:00 pm
5:00 pm
6:00 pm
Body Building
Weightlifting
6:00 pm
7:30 pm
Kevin Nomak
Body Building
Weightlifting
6:00 pm
7:30 pm
Kevin Nomak
7:00 pm

Monday

Tuesday

Thursday

Friday

Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11:00 am
Boxing
Boxing class
11:00 am
1:00 pm
Robert Bandana
Boxing
MMA beginners
11:00 am
1:00 pm
Robert Bandana
Boxing
Boxing class
11:00 am
1:00 pm
Robert Bandana
BoxingReaction time training with sparring partners.
12:00 pm
1:00 pm
Boxing
MMA all levels
1:00 pm
2:00 pm
Robert Bandana
Boxing
MMA all levels
1:00 pm
2:00 pm
Robert Bandana
2:00 pm
Boxing
Thai boxing
2:00 pm
3:00 pm
Robert Bandana
Boxing
Thai boxing
2:00 pm
3:00 pm
Robert Bandana
3:00 pm
4:00 pm
Boxing
Thai boxing
4:00 pm
5:00 pm
Robert Bandana

Monday

Tuesday

Thursday

Friday

Saturday

Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7:00 am
CrossFit
Weightlifting
7:00 am
9:00 am
Kevin Nomak
8:00 am
9:00 am
10:00 am
11:00 am
12:00 pm
1:00 pm
CrossFit
Beginners
1:00 pm
3:00 pm
Kevin Nomak
2:00 pm
CrossFit
Weightlifting
2:00 pm
3:00 pm
Kevin Nomak
3:00 pm
CrossFit
Advanced
3:00 pm
4:00 pm
Kevin Nomak
CrossFitAdvanced stamina workout.
CrossFit
Intermediate
3:00 pm
4:00 pm
Kevin Nomak
CrossFit
Beginners
3:00 pm
4:00 pm
Kevin Nomak
4:00 pm
5:00 pm
CrossFit
Beginners
5:00 pm
6:30 pm
Kevin Nomak
CrossFit
Advanced
5:00 pm
6:30 pm
Kevin Nomak
6:00 pm

Monday

Tuesday

Wednesday

Thursday

Saturday

Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7:00 am
Open Gym
Open entry
7:00 am
11:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
Open Gym
Open entry
7:00 am
11:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
Open Gym
Open entry
7:00 am
12:00 pm
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
Open Gym
Open entry
7:00 am
9:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
Open Gym
Open entry
7:00 am
11:00 am
Mark Moreau
Open GymOpen entry to the fitness room with wide variety of equipment.
8:00 am
9:00 am
10:00 am
11:00 am

Monday

Tuesday

Thursday

Friday

Sunday

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8:00 am
Zumba
Beginners
8:00 am
9:00 am
Emma Brown
Zumba
Advanced
8:00 am
9:00 am
Emma Brown
9:00 am
10:00 am
11:00 am
Zumba
Beginners
11:00 am
1:00 pm
Emma Brown
12:00 pm
1:00 pm
2:00 pm
3:00 pm
Zumba
Preschool class
3:00 pm
4:00 pm
Emma Brown
ZumbaBasic exercises for kids.
Zumba
Preschool class
3:00 pm
4:00 pm
Emma Brown
ZumbaBasic exercises for kids.
4:00 pm
5:00 pm
Zumba
Zumba dance
5:00 pm
6:30 pm
Emma Brown
Zumba
Advanced
5:00 pm
6:30 pm
Emma Brown
Zumba
Fitness and fun
5:00 pm
6:30 pm
Emma Brown
Zumba
Fitness and fun
5:00 pm
6:30 pm
Emma Brown
6:00 pm

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Latest South Melbourne Physio News

News Archive

MCC Men’s Hockey Pre-Season Training Camp 2016

Last weekend saw one of our resident physio’s, Rakesh Parsotam, deliver and endure a pre-season hockey camp for the MCC Men’s hockey group. (Group for 2016) The annual event is held up on Mt Buller and involves a challenging yet fun set of training drills ranging from general strength exercises, hill climbs, circuit relays, a […]

read more...

Time to Get Riding!

Finally, warm sunny weather has hit Victoria and there’s no better way to enjoy it than on your bike! Whether it’s a casual peddle along Beach Road, commuting to work, jumping in with a ‘Frankston express’ bunch of enjoying one of Victoria’s scenic mountains, you need to make sure your bike is set up for […]

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#KEEPMOVING SMPC Cycling Team

 Jeremy Dyson One of the members from the #keepmoving SMPC cycling team stepped out of his comfort zone and off his saddle in a mountain bike race along with riders from Castlemain, Geelong, Ballarat, and Bendigo MTB clubs. The riders braved a brisk 7 degree blizzard at the You Yangs to compete in round 3 […]

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AustralianSuper Corporate Triathlon 2015

On a chilly morning on the 1st of March 2015 – 3 warriors from the staff of SMPC stepped out onto Elwood beach to take on the annual corporate triathlon (with minimal training). The course involved: Swim 400m: Staggered wave starts in an open rectangular course in front of the Elwood Life Saving Club at […]

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Peaks Challenge – Falls Creek

The mighty Andrew Kantor took to the mountains on March 8th 2015 with his team consisting of 3 other musketeers Andrew Compson, Shane Kent and Tim Shelley. The weather was better than ever, with fresh mountainous, cripsy cool air inhaled up by more than 1800 riders flying off the start line and finishing with a […]

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Have You Tried This Exercise

View all Exercises

Shoulder Pain and the Rotator Cuff

As a physiotherapist working with Powerhouse Rugby Union FC, one of the most commonly injured areas of the body I see is the shoulder. However, research and clinical experience tells us that it is not just athletes that suffer from shoulder pain, with up to two thirds of the general population experiencing shoulder pain in […]

read more...

Complexities of Groin Pain

Chronic groin pathology is most commonly related to sports that involve running, agility and repetitive kicking. In most cases, there is no visible injury. Symptoms can appear suddenly with no obvious cause or can be more gradual in onset. Males are more at risk of developing chronic groin pain with reportedly a twofold higher rate in male compared to female football […]

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Kneeling hip flexor stretch

Do you spend most of your day sitting? If you do, this is a great stretch for you! Tightness through the front of the hips can decrease your ability to extend the hip. This can result in lower back, hip, pelvic or hamstring injuries. Key points: Start in a kneeling lunge position with both knees […]

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Calf stretch

This is a great stretch for women who wear heels all day! These muscles can impact on your risk of knee and ankle injuries, as well as further up the chain. Key points: These stretches are best performed at the end of the day, or after activity. Make sure both feet are facing forwards and […]

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Squat

For most people the squat position is performed multiple times a day, most likely without even noticing! Although this is a difficult movement to master, an effective squat can decrease your risk of a lower back injury and is a great movement to improve lower body strength. Key points: Start in standing. Sit your bottom […]

read more...