Category: Member Resources

PRACTICE – SQUATIntention: Building volume, work capacity and technical consistency in the Back squatPrep: How to Brace, pelvic floor awareness in the lift, hip flexor release, glute med release, Lat,…

PRACTICE – HINGEIntention: Building volume, work capacity and technical consistency in the deadlift.Prep: Mobility for hinge and push and pull. J curl (unloaded), Glute and hammy activation – bands, hammy…

PRACTICE – UB HORIZONTAL PUSHIntention: Building volume, work capacity and technical consistency in the Bench pressPrep: How to Brace, pelvic floor awareness in the lift, pec and trap release, lat…

PARTNER WORKOUT – DEKA / HYROX FOCUSIntention: Hyrox/DEKA partner workout funPrep: foam roller release work, hang, cardio 1 min, shoulder 90/90, shoulder CARsTeams of two. Pairs stay on each station…

Strength Program – 8 Week OverviewThis cycle is all about building strength through volume, patience and precision. We’ll focus on controlled weights, great technique and consistent tension — leaving every…

EASTER MONDAY – PUBLIC HOLIDAYIntention: Fun team full body workout.Prep: mobility for shoulders, hips and back, activation for shoulders and hips.Team workout – 36 mins Teams of 3Stay on each…