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Bench Row

The Setup Lying face down on the bench Hips tucked under Grabbing the bar with your hands, pull the bar off of the J-Hooks by pulling your scapular together Coaching Points Think of pulling with speed Quality Criteria Shoulder blades must stay retracted throughout the...

Squat

The Setup   Set the bar to a height somewhere between you chest and collar bone Find your grip, generally narrower than your bench press (depending on mobility) Step under the bar, wedging the bar between your hands and back (bar resting on traps, not neck) With...

Strict Press

The Setup Front rack position. Bottom of the bar in contact with the shoulders Shoulders shrugged into the bar Legs squeezed straight Hips fully extended glutes squeezed tight Elbows positioned under barbell to generate upward force. Coaching Points Tucking the chin...

Single Arm Row

Quality Criteria Ears, shoulders hips in alignment No rounding of the upper back No arching of the lower back No shrug of the shoulders, shoulder blades stay down and back

Push-Up

The Setup Ankles together Hands just wider than shoulders Legs squeezed tight/straight Ribs locked down Shoulder blades pushed apart Hands screwing into the ground Hands should be in a position that ensures forearms are 90 degree to the ground   Coaching Points...

Pull-up

The Setup Grip on the bar with both fingers and thumbs over the bar Hands slightly wider than shoulders Hollow body position on the bar Coaching Points Speed from the bottom if each rep Quality Criteria No Shrug of the shoulders (shoulders stay down away from ears) No...

Burpee

The Set-up Standing up with good posture Coaching Points One or both feet step/jump back as both hands touch the ground Create a strong plank position From here you do a push-up Standing tall again by jumping/stepping feet together Finishing as if you were standing up...

Kettlebell Swing

The Setup Starting position is toes 20cm away from handle Grip the kettlebell with both hands. Shoulder blades pulled down and together Pull kettlebell onto its side then initiate the back swing Coaching points   Showing stability through the shoulder rapid extension...

Deadlift

The Setup Address the bar Shins just off the bar (shoelace knot just under the bar) Feet hip width appart Toes slightly turning out Hips go back as knees come forward untill your shins touch the barbell (this is as low as your hips need to go) Grip the bar (under over...

Dumbbell Snatch

The Setup One head of the db starts behind the foot while the other head is at the ancle of the foot on the same side you will be grabbing the dumbbell with. Knees slightly bent and hips back positioned somewhere between shoulders and knees. Hand on the DB and...

Bench Press

The Set-Up 5 points of contact at all times feet on the ground hips on the bench shoulder blades retracted at all times and flat on the bench head on the bench hands on the bar Coaching Points Position on the bench so that your eyes are under the bar. Hand position on...

Steps to Reduce Your Risk of Injury

Steps to Reduce Your Risk of Injury

Have you ever been injured during training? We want to share some simple things you can work on to reduce this risk and improve your performance. Musculoskeletal Check List  Pre and Post Exercise Routines  Prioritise good movement  Complete accessory work  Regular...

The Importance of Intensity

When it comes to maximising your health benefits from exercise, intensity is one of the MOST important factors. The quality of exercise over quantity, intensity not duration are all things we need to be aware of, but however which way you want to say it, the time has...

Do You Feel Like You’re Starting From Scratch?

Do You Feel Like You’re Starting From Scratch?

https://youtu.be/Q2imGDXuWFs You may have had a break from training, been on holidays or haven't been able to make it to the gym and you feel as though all that hard work has gone down the gurgler? Well let's look at the facts when it comes to strength and cardio...

5 Steps to Keep You on Track When You Eat Out

https://youtu.be/NX2DaxBF_Iw How to eat out and not feel guilty... here’s 5 simple steps  Where you can keep tracking Sometimes it can really be that easy. If the food you’re going to eat is easily trackable, do it.Make room in your calories – If you know...