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Semper Pilates

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Brookvale, NSW
Semper Pilates

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Clincial 1:1 Pilates | Studio Classes 4:1 | Mat Classes 6:1

Welcome to our warm & friendly Studio in Brookvale - by Al & Em
We have been in the industry for over 20 years & can’t wait to share with everyone our unique approach to Pilates.

28/10/2026

HIP FLEXORS – LET’S TALK TIGHT HIPS!

PART 1 – DEEP TISSUE RELEASE
PART 2 – STRETCH
PART 3 – STRENGTHEN

Our hip flexors work hard for us every day, whether we’re running marathons or running out of excuses to get off the couch! 😜

We spend a LOT of time in hip flexion – sitting, driving, walking, exercising… the list goes on!

When our hip flexors become tight or overworked, they can contribute to lower back discomfort, hip aches and restricted mobility. Not ideal!

Today in Part 1, we’re showing you how we use deep tissue release techniques in our Pilates studio to help ease tension and improve hip mobility - with Al, our Sports Therapist.

Stay tuned for Parts 2 & 3, where we’ll STRETCH and STRENGTHEN those hardworking hips!

Because happy hips make for happy movement! 🙌

13/10/2026

PART 2 – QL STRETCHES

Following on from our previous post on soft tissue release, we’re sharing some of our favourite ways to stretch the quadratus lumborum (QL).

There are many ways to stretch this hardworking muscle, but we like to keep things simple, using our Pilates equipment to help achieve optimal positioning, control and an effective stretch.

We start with a static stretch combined with diaphragmatic breathing, allowing the body to settle into the movement. From there, we gradually introduce more dynamic variations as we progress — always working within a comfortable, pain-free range.

Remember, stretching is just one piece of the puzzle! Supporting the QL means looking at how the muscles around it work together to help stabilise and move the trunk.

Stay tuned for Part 3 – our QL exercise program, where we’ll show you how to complement your stretches and releases with exercises that build strength, control and support.

MovementMatters

11/10/2026

KICK-STARTING OUR LBP EDUCATION WEEK WITH THE QL!

We often describe the (QL) as OVERWORKED & UNDERPAID!

But why?

The QL is an important muscle for stabilising the lumbar spine, supporting the pelvis and laterally flexing (side-bending) the trunk.

It works hard throughout the day. Whether you’re bending over, standing, walking or sitting, the QL plays a role in helping to support and control your movement.

But it shouldn’t have to do all the heavy lifting alone!

It relies on a team of surrounding muscles, including the obliques and other trunk stabilisers, to help manage load, control movement and support the spine. When the demands on the body aren’t being shared effectively, certain muscles may end up working harder than necessary.

So, this week, we’re breaking down:

🔍 WHY you might be experiencing low back pain (LBP).

🧠 WHAT could be contributing to your pain.

💪 HOW we can help you move better, build strength and work towards lasting relief.

Because understanding your body is the first step towards moving with more confidence.

Keep an eye on our stories and grid this week as we unpack the QL, explore the muscles working alongside it, and share practical ways to support your lower back.

Let’s get to the root of the problem, not just chase the symptoms. 🖤

SportsMassage MovementEducation SemperPilates

01/10/2026

IT’S THE SMALL PROPS THAT OFTEN MAKE THE MOVEMENT.

We love our bigger Pilates equipment — it’s incredible for creating challenge, strength and variety.

But often, it’s the smallest prop that makes the biggest difference.

A ball, ring, roller or band can subtly change the way your body moves, creating more awareness, connection, challenge and control.

Sometimes the difference between a great movement and an awesome movement is simply adding that little something extra.

It’s all in the detail.

30/09/2026

PERSONALISE YOUR PILATES

1. Choose your CREW - your crew helps you commit to your movement & let’s be real, it makes it more fun too.

2. Choose your TIME - find a time in your week when you enjoy moving and also pick the amount of time you can train for eg 30mins | 45mins | 60mins

Choose your STYLE - class styles are so important for your enjoyment and commitment. When you love your class you love coming - simple.

Then let us tailor the Pilates to you, your body & your goals.

Small-group classes (max of 4) with personalised programming, expert guidance and plenty of attention.

Your Pilates. Your way. Your mates.

🔥 Ready to get started? Don’t wait — secure your session now at a discounted class rate.

DM us today or book via the link in bio.

Semper Pilates | Brookvale

25/09/2026

HAVE YOU EXPERIENCED MAT PILATES WITH US? 🖤

We offer small-group Mat Pilates classes in our studio in Brookvale, at Freshwater Surf Club during the warmer months, and we can even bring our classes to you — in the park, your workplace or your home.

Mat Pilates is the foundation of Pilates movement. We absolutely love bringing it back to the Mat — focusing on strength, control, mobility and connection to your body.

And we think you’ll love it too. 🖤

Enquire within to book your next Mat Pilates class with us.

freshwaterpilates northernbeachespilates

23/09/2026

🖤 PERSONALISED GROUP CLASSES

Your crew. Your time. Your style. Your Pilates class.

Bring your friends, family or work crew and we’ll tailor the class specifically to your group — your goals, your bodies and your level.

✨ Choose your crew
✨ Choose your time
✨ Choose your class length
✨ Enjoy a personalised studio Pilates experience

30 / 45 / 60 minute classes

Discounted group pricing from $25pp when you bring your own crew.

👯‍♀️ Maximum 4 clients per class

Small group. Personalised attention. Pilates designed for you.

pilatesstudio movebetter semperpilates

21/09/2026

Another semper snapshot, moving more this spring…

As we come into spring, many of us naturally spend more time outdoors and move more throughout the day. Whether you’re walking, surfing, swimming, playing tennis or golf, Pilates can complement the additional movement you’re doing in your everyday life.

The work you do in the studio, alongside movement at home, can help build strength, mobility and control to support the activities you enjoy..

Walking more
Reformer footwork strengthens the calves, soleus, gastrocnemius and intrinsic foot muscles. At home, calf raises and stretches on a step build strength and mobility.

Surfing & swimming
Cadillac elevation and depression with the push-through bar works scapular control, upper back and shoulder muscles. At home, prone extension with arm work strengthens the posterior chain, spinal extensors and shoulder stabilisers.

Tennis & golf
Cadillac spring-assisted rotation challenges thoracic mobility and the obliques while controlling the spine. At home, thread-the-needle gives you rotation without resistance.

Hip mobility
The Cadillac push-through bar allows a controlled hip flexor and re**us femoris stretch. At home, a kneeling lunge with an arm lift and side bend adds length through the hip flexors, TFL and lateral trunk. Holding the foot increases the quad stretch.

Pilates in the studio. Movement everywhere else.

18/09/2026

Pilates is functional movement

It’s about building strength, improving mobility and moving with confidence, so you can do more of what you love pain-free and without limitations.

Because Pilates isn’t just about what you do in the Studio.

It’s about how you move through life.

Come and join us for a class. 🖤

MoveWithConfidence SemperPilates

14/09/2026

Em beautifully demonstrating a super challenging modified Walkover on the Cadi today (this vid shows you the steps she takes to achieve it) 🙌🖤

This is an awesome full-body exercise that challenges strength, mobility, control and coordination all at once.

Definitely one to work towards when your body is ready for that next challenge! 💪

🖤 THORACIC EXTENSION — opening through the mid-back
🖤 GRIP STRENGTH — strong hands, wrists & forearms
🖤 CORE CONTROL — deep Ab activation & whole-body stability
🖤 SPINAL ARTICULATION — controlled movement through the spine
🖤 GLUTE & HAMSTRING STRENGTH + LENGTH
🖤 SHOULDER STABILITY — including serratus & scapular control
🖤 HIP MOBILITY & RELEASE
🖤 INVERSION — a change in orientation that can feel great for spinal unloading
🖤 CIRCULATION — getting the body moving in a completely different position

Strong. Mobile. Controlled. Connected. 🖤

A great example of how Pilates can challenge the whole body in one movement.

Emily Brannan

Address

1/27 Dale Street
Brookvale, NSW
2100

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.semperpilates.com.au/

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