Here are six exercises to increase mobility for specific sports—everything
from running to climbing as well as genereral healthy range of motion for functional well being. Spend just two minutes a day on each move, the 10-minute squat requires more time, of course and make sure to contract and
relax in each position. Also, test your range of motion before and after: you
should notice improvements almost immediately.

1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers. 

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the
ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and
oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet  shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall,
then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

By: David Steinberg, Outside magazine

Get strong in a safe motivating environment. Learn and perfect the intracies of the primary
lifts as well as the assistance exercises that complete an effective powerlifting program.

You will also get the most out of your lifting with specific trigger point and mobility exercises. We finish each session with a strongman style metabolic conditioning drill/challenge putting your functional work capacity to the
test.


Great fun, great results.

Combining boxing skills and drills for exercise  is a great way to burn fat, increase your muscle
tone and overall conditioning. 
You will punch, thump and smash your way to a fitter you and leave you feeling great.

Tuesdays 6:30pm (girls), Thursdays 6:15am




 

Updated group schedule commencing from tomorrow. As always grab a group of 3 or more and book in a time more convenient.

Cheers.

General WOD
Monday - 9:15am, 6:15pm
Wednesday - 6:15am, 9:15am
Friday - 6:15am


Boxfit
Tuesday - 6:30pm (girls)
Thursday - 6:15am

Super strength Saturday
Saturday - 8:30am

I commonly get asked, “should I eat before I workout?”

This is quite a polarising topic amongst the gym folk, many abstaining from anything prior to training others believing they need a fix to get them through.
The best scenario is having a “normal’ meal about two hours prior, give or take based on your individual metabolism. By normal I mean what you would be eating regardless of your scheduled training session. Remember the goal is to keep blood sugar stable all day with perhaps the exception of post workout depending on your training needs and  goals. 
If you eat too close to a workout your insulin spikes and subsequently your blood sugar drops so you risk going hypoglycaemic during your workout. How then can we ensure a steady blood sugar level throughout our
workout? For starters contrary to popular gym myth of attacking bananas prior to training, a meal consisting of protein, good fats and some low GI carbohydrates will provide a steady rate of energy and help maximise your
output.
If you are a performance based athlete, i.e. someone partaking in a sport or an event this notion remains the same just with modifications to macronutrients leading into. Remember It’s not the meal prior that you will benefit from, instead your nutrition that day, the day prior and even the day prior to that.

Now, those training first thing in the morning don’t always have the luxury of this gap prior to training however, I would recommend some substance in the stomach especially if you’re going to be doing any intensity or strength work. The 8-10 hour overnight fast means your body will sponge up any nutrients you ingest stabilising insulin levels. Perhaps lessen the volume of food so it’s not just sitting in your stomach but you should still follow the same macronutrient guidelines.

Check out the timetable link for our updated group schedules. There are a couple of changes and some new inclusions in there. This will be effective Monday week (the 21st) of May and I will post up info regarding the new sessions soon.

JP

Core strength and midline stabilisation on todays menu.

5 rounds for quality:
10 ring dip
12 jacknifes
15 body rows

Then;
10 minute AMRAP:
10 superstar rotation
10 thrusters
10 renegade planks
20 abmat situps 

OH squat
1 OMEM x 5
- 1 minute setup transition

Front squat
3 OMEM X 5
- 1 minute setup transition

Back squat
5 OMEME x 5

(Aiming to increase weight every set)