Stretch & Core

Stretch & Core is one of our most popular classes and perfectly suitable for both complete beginners and advanced students. It is an excellent place to start for Beginners who may not have exercised for sometime and want a less intense introduction to our classes. With inspirations drawn from classical dance conditioning, gymnastics and our knowledge of anatomy, these classes bring tone, definition, strength and control to the buttocks, legs, core and arms. This is a 60 minute mat based class.


Thursday mornings and Tuesday evenings are all about the pelvis and hips! Pelvic stability and good hip control requires all the muscles around the hip to be conditioned. Often there is too much emphasis on strengthening gluteus maximus and stretching of piriformis. Take care of all the muscles and work in all planes: abduction, adduction, flexion, extension and rotations. Are you working your gamelli, obturators, gluteus medius and minimus as well? These are to the hip what the rotator cuff is to the shoulder πŸ™‚ #FormaGST #GymnasticBodies #GBaffiliate #Hiphealth #Christophersommer

Posted by Forma on Wednesday, April 29, 2015

Beginners Foundation

This Class is specifically designed with complete beginners in mind. Here you will get acquainted with all the beginning movements and body shapes utilised throughout our programme. Besides the exercises themselves you will gain understanding of the basic principles of correct form, alignment and terminology. Basic stretching and mobility drills will also be included and it is expected that after 1-4 months, participants will be able to integrate into our normal foundations classes.

Beginners Foundation GST Class

Beginners Foundation - New Class starting this Thursday 11.45am at the Fitness Mill We have been asked by so many of you to put on a class specifically for beginners, so here you are! This class is for complete beginners, those of you who may not have exercised in years or feel not quite ready to join our other classes. We will introduce you to the basic stretches and strengthening exercises that we use in GST, at a slower pace and less intense level than our other classes. Come and join us! #FormaGST #Gymnasticbodies #GBaffiliate #christophersommer #beginners #gymnastic #strength #training #stroud #cotswolds #inspire #raiseyourlevel #fitness #osteopathy #health

Posted by Forma on Sunday, January 24, 2016


In this class we focus on building the basics necessary for more advanced gymnastic skills and strength work. Basics should not be confused with easy, but rather regarded as essential requirements for maintaining healthy joints, good mobility and strength. Classes are fun and friendly and start with a light warm up, joint mobilising drills and stretching before we move on to strengthening exercises. Each Foundation class focuses on a different Gymnastic element, building strength and mobility throughout the entire body. We use various pieces of equipment ranging from wall bars, rings, ropes, and parallel bars to develop incredible strength and athleticism.

Sidel lever at FormerGSt

Monday night Foundations at FormaGST Yesterday was all about side lever progressions and working the lateral aspects of the core. We use Foundation material in our programing to produce healthy, balanced bodies. Athletic, strong & supple with good joints and an ability to ease gracefully through everday life. How? We work hard, with high standards on quality movement so that everyday life is easy in comparison #FormaGST #gymnasticbodies #GBaffiliate #christophersommer #gymnastic #strength #training #gst #stroud #health #osteopathy #core #obliques #sidelever #girlswhogst #guyswhostretch

Posted by Forma on Tuesday, November 3, 2015


A fundamental gymnastics skill that builds great strength and total body control, handstands are also super fun! Many aspects come together including a strong core, flexible and strong shoulders, strong wrists, balance and control. Classes will utilise lots of body-line drills, shoulder and wrist work, partner work and of course handstands. We prefer complete beginners to have at least a month of Foundations experience before starting Handstand classes but this is not always essential.

We love handstands

We love handstands πŸ˜€ Great session today with some of our future instructors and so great to see our students progressing smoothly and with big smiles on their faces! Great work guys! #FormaGST #gymnasticbodies #GBaffiliate #handstand #foundation #training #christophersommer #girlswhogst #gst #gymnastics #fitness #health #osteopathy #stroud

Posted by Forma on Sunday, October 11, 2015


An hour dedicated to opening the body with deep stretches. You don’t need to be super bendy to start, you just need to show up. We know that flexibility takes months to develop, there is no short cut unfortunately, but we can guide you step by step towards increasing flexibility and freedom in your movements. The focus is on opening up the major joints such as the hips, spine and shoulders and developing the movements such as the splits and bridge. These movements are absolutely necessary to maintain a youthful and supple body and to progress with more advanced strength exercises.

Weighted Straddle Side Stretch

Weighted side stretches in straddle are great for opening the lateral myofascial chain of the body, which includes the latissimus dorsi, obliques, transversus abdominis, intercostal, quadratus lumborum, diaphragm, serratus anterior muscles, as well as throracolumbar fascia, fascia lata and the iliotibial band. #FormaGST #gymnasticbodies #GBaffiliate #christophersommer #GST #gymnastic #strength #training #handstands #stretch #flexibility #girlswhogst #guyswhostretch #flexibiblity #health #stroud #osteopathy

Posted by Forma on Tuesday, October 6, 2015

Wall Bars

Wall bars are probably the most versatile piece of gymnastic equipment there is, and we have a ton of exciting drills for both strength and flexibility training. Join us for an hour of hanging, lifting, stretching, and toning that will leave you toned and lengthened all over.

Wall bars

Wall bars or Stall bars are probably the most versatile piece of equipment used in GST and we have a New Class dedicated to this wonderful apparatus beginning tomorrow πŸ˜€ Come and join us! #FormaGST #gymnasticbodies #GBaffiliate #christophersommer #stroud #GST #fitness #worldclass #health

Posted by Forma on Saturday, May 21, 2016

Shoulder Prehab

This class is all about maintaining shoulder health. Promoting good shoulder mobility, strength, control and balanced musculature. This class will help keep those niggles at bay and allow you to continue training. Perfect also for rehab of common shoulder problems such as rotator cuff strains, impingement issues, tendonitis and frozen shoulder.

Shoulder Health

Shoulder problems are sadly a very common occurrence in the adult population, with an estimated 30-50% of Americans affected annually (Orthopaedic Journal of Sports Medicine) with similar statistics here in the UK and Europe. Exercising generally does not afford you any protection and some sports may even increase the likely hood of shoulder issues developing (throwing sports like cricket and baseball, for example). Why? The answer is usually due to overuse of certain muscles and actions, stresses are not evened out and imbalances slowly build. There is a solution however, specifically working throughout your entire range of motion in a balanced way. Now that, is easier said than done. We know how do this and we learn form the best as a #GBaffiliate we bring world class training to Stroud and Europe, and as professional Osteopaths we really understand how the body works and how gymnastic strength training can be applied for rehabilitation, prehab and super levels of physical fitness and health. #FormaGST #gymnasticbodies #christophersommer #awakengymnastics #osteoapthy #physiotherapy #chiropractic #shoulder #health #rehab #prehab #injuryprevention #preventionisbetterthancure #stroud #fitness #gymnastic #strength #training

Posted by Forma on Monday, November 16, 2015

Ring Strength

This class is open to students who have been training with us for a minimum of 6 months or who can satisfy our pre-requisites. If you would like to attend this class you must speak with one of our coaches first. Use of the gymnastic rings can produce amazing levels of strength, but the correct preparation of elbows and shoulders is paramount to avoid potential injuries.