BeFit Training Physiotherapy

BeFit Training Physiotherapy Physiotherapy, sports, high performance, soft tissue massage, dry needling, prevention, rehab & paed

Andrew Ilieff
Physiotherapy, sports, high performance, soft tissue massage, dry needling, treatment, prevention, rehab
Call us now or book online

The plank might look simple — but it’s one of the best ways to build deep core strength and stability under load.Here, P...
17/11/2025

The plank might look simple — but it’s one of the best ways to build deep core strength and stability under load.

Here, Physio Ffion is keeping the ribs down, glutes on, and core fully engaged for a solid, steady hold.

Perfect for enhancing spinal support, improving posture, and reducing injury risk in training and daily movement.

Want to build strength from the ground up?
Book your next session at BeFit Training Physio – Edgecliff & Coogee.

16/11/2025

Hack Squat variations to level up your lower body strength 🔥⁠
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- Roller Hack Squat
- B-Stance Roller Hack Squat
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These progressions from a wall sit challenge your quads, glutes, and balance — helping you build strength and control through a full range of motion.⁠
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Thanks to Physio Millie for demonstrating! 🙌⁠
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Ready to take your training up a notch? Book a session with our physio team at BeFit Training Physiotherapy, Edgecliff & Coogee.⁠
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15/11/2025

Wall Sit Calf Raise

We love this one for its ability to build strength and endurance through your quads, calves, and core — all while challenging lower-limb control.

Here, Physio Ffion is holding the wall sit position with both heels lifted off the floor, creating constant tension through the lower legs and demanding full-body stability.

A simple way to improve calf strength, ankle stability, and lower-body resilience — great for both performance and rehab.

Ready to strengthen your legs and test your endurance?
Book your next session at BeFit Training Physio – Edgecliff & Coogee.

14/11/2025

Superman Holds 💪

A great exercise for building core strength, shoulder stability, and body control — challenging your entire posterior chain from head to toe.

Key focus points:

Keep your body long and strong — engage glutes, core, and lats
Maintain tension through the straps (no sagging!)
Control the movement — quality over range

This one is perfect for improving postural endurance, upper-body stability, and full-body coordination.

🎥 Thanks to Physio Sam for the demo!

Ready to strengthen your core and control?
Book your next session at BeFit Training Physio – Edgecliff & Coogee.

13/11/2025

We are now taking Expressions of Interest!
If you’d like to be the first to hear more or get involved, reach out or register your interest today.

One of the most common mistakes we see when it comes to the Bent Over Row is... not bending over far enough!As Physio Mi...
13/11/2025

One of the most common mistakes we see when it comes to the Bent Over Row is... not bending over far enough!

As Physio Millie is doing correctly, make sure you hinge your hips back until the barbell is below your knees (like an RDL).
This position tensions your glutes and hamstrings, helping you engage your lats more effectively.

Want to work on your lifting form?
Book your next session at BeFit Training Physio – Edgecliff & Coogee.

12/11/2025

Seated Single-Arm Row with a Band

Simple setup, effective pull strength — perfect for building strong lats and controlled rowing mechanics.

Physio Miles is showing us how to get the most out of a banded single-arm row

- Band anchored securely to a door handle /doorframe
- Overhand grip
- Let the band pull your hand forward first
- Pull low toward you to target the lat
- Keep elbow in line with your body (don’t let it drift behind)
- Retract shoulder blade + squeeze through your lat
- Control the return — don’t rush the stretch phase

You should feel this in your lat and the back of your shoulder — not your neck or upper traps.

Want help strengthening your back and improving shoulder control?
Book your next session at BeFit Training Physio – Edgecliff & Coogee.

11/11/2025

Reasons to get a DEXA scan?

✅ Track real progress
Muscle gain & fat loss aren’t always visible on the scale — DEXA shows what’s truly changing beneath the surface.

✅ Build smarter programs
Understand muscle distribution & bone density so your training and rehab can be personalised to you.

✅ Reduce injury risk
Spot imbalances and low bone density early — and train stronger for the long term.

Ready to get data that actually matters?
Book your DEXA scan at BeFit Training Physio – Edgecliff

10/11/2025

Single Arm Cable Row Variations 💪

These two moves are all about building upper-back strength, control, and symmetry — helping you develop balanced pulling power and shoulder stability.

Half Kneeling Single Arm Cable Row – great for engaging your core and promoting trunk control
Seated Single Arm Cable Row – perfect for isolating the lats and improving posture through controlled movement
As Physio Sam is demonstrating here, both variations help strengthen your lats, rhomboids, and posterior shoulders — supporting better posture and upper-body performance.

🎥 Thanks to Physio Sam for the demo!

Ready to improve your pulling strength and shoulder stability?
Book your next session at BeFit Training Physio – Edgecliff & Coogee.

09/11/2025

Seated Single-Arm Lat-Locked Row

All you need is a band, a seat, and a doorframe.

Here, Physio Miles is demonstrating how to build lat strength, shoulder stability, and controlled pulling mechanics

- Band anchored to a door
- Overhand grip
- Pull the elbow down toward your side
- Keep the elbow & tricep in line with your body (don’t let it drift past)
- Retract the shoulder blade + squeeze your lat
- Control the return — don’t let the band yank you back

You should feel this in the lat + back of the shoulder, not the neck or upper traps.

Want to build strong, stable shoulders and a powerful back?
Book your next session at BeFit Training Physio – Edgecliff & Coogee.

08/11/2025

Banded Side Plank Series
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Add some extra resistance and take your core and hip stability to the next level
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- Modified Side Plank with Banded Clam
- Side Plank with Banded Leg Raise
- Side Plank with Banded Hip Flexion
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These banded variations activate your glutes, obliques, and deep core stabilisers, improving strength and control through the lateral chain.⁠
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Thanks to Physio Millie for demonstrating!
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Ready to challenge your core stability and glute control? Book a session with our physio team at BeFit Training Physiotherapy, Edgecliff & Coogee.⁠
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⚫ ONERO™ Strength Classes are now available at BeFit Training Physiotherapy - Edgecliff ⚫From week of Monday 10th Novemb...
07/11/2025

⚫ ONERO™ Strength Classes are now available at BeFit Training Physiotherapy - Edgecliff ⚫

From week of Monday 10th November:
Mondays 1pm
Wednesdays 2pm
Saturdays 10am

Physiotherapist & Exercise Scientist Millie Scutt will be leading our new ONERO™ program — a scientifically validated exercise regime proven to:
- Enhance bone health
- Improve posture, balance & function
- Reduce the risk of osteoporotic fracture

We are proud to be an officially licensed ONERO™ provider, specialising in safe and effective exercise prescriptions for:
- People with osteopenia or osteoporosis
- Anyone wanting to maintain strong bones as they age

📞 Book your initial assessment today by calling (02) 9327 7749
💻 Or via our website: befittrainingphysio.com/book-now/

STRONG Bones. STRONG Body. STRONG Mind.

Address

Ground Floor 287-289 New South Head Road Edgecliff
Sydney, NSW
2028

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 6:30pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 5pm
Saturday 7am - 3:30pm

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Andrew Ilieff

Live pain free, have fun and build a better you!

BeFit Training Physiotherapy is a state-of-the-art health and fitness centre that covers the diagnoses, treatment and rehabilitation of all workplace and sporting related injuries. We offer services that include, physiotherapy, exercise physiology, soft tissue massage and dry needling, high performance coaching and athlete development. Our facility contains a complete functional strength and conditioning facility, combined with our expertise in diagnosis, treatment and rehabilitation of injuries makes us the number one destination from the 9-5 office worker, tradies, mothers, weekend warriors, all the way through to elite athletes.