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Who hasn’t scrolled past a before and after picture and not been mildly curious about what the featured person did to achieve their results?  A hall mark of many people’s ‘health and fitness journey’ is a before and after photo….

Harriet

Interval Weight Training WARM UP 5 mins easy Bike/Row/Ski/RunThen2 Rounds10 x Deadbugs10 x Side Plank Hip Touch10 x Cat Camel10 x Scorpions10 x Glute Walk Outs10 x Hamstring Squats 5 Rounds8 x Single Arm Kneeling Shoulder Press (each arm)30 x second MAX…

Chris Feather

Following the advice of the Australian Government Department of Health, We will be actively taking additional precautionary measures to minimise the risk of coronavirus (COVID-19) at 98. These include: Increasing the frequency of cleaning and sanitisation of the gym and…

Chris Feather

WARM UP 5 minutes easy choice of erg Then2 rounds 10x Deadbugs10x Side Plank Hip Touch10x Cat Camel10x Scorpions10x Glute Walk Outs10x Hamstring SquatsIWT 3 Rounds10x Heavy Goblet Squat30x second MAX EFFORT Bike/Row/Ski/Run1 minute restThen3 min restThen3 Rounds10x Kettlebell Clean…

Chris Feather

WARM UP 5 rounds 25 x Barbell Bench Press (empty bar)25 x Banded Tricep Push Down25 x Banded Face Pull*10 min to get it all done, no rest between sets or reps. SESSION 5x 3 Bench Press 2 mins rest…

Chris Feather

This 4 week strength and conditioning block is designed to overhaul your body and reset you so you’re set for a solid training year. Building your strength, conditioning, speed and power up week after week ensuring you not only get back to the…

Chris Feather

Rusty Whitt M.Ed. CSCS Texas Tech University Football On January 6, 2004, I found myself standing in a formation along with 278 other United States Army Airborne Infantrymen in a parking lot of the oldest existing barracks in Fort Bragg, North…

Rusty

5 min easy pace 65-70% MHR2 Round10 x Inchworm10 x Inverted Hamstring (each leg)10 x Deadbug10 x Bird DogThen2 mins working up to 70-90% MHR Ski/Row/Bike/Run 2 min @ 90-95% MHR2 min @ 65-70% MHRx 870% MHR = DON’T STOP…

Kate Hilliard

We should think in terms of achieving goals based on purposeful outcomes and focus on the required behaviour change over goal setting. Despite behaviour change being difficult, if you have a plan to address discomfort you can easily achieve the…

Daniel