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Anatomy In Motion

@aimtribe

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AIM is quality of life through quality movement
🏋🧘‍♂️🤸‍♀️
We build strong, supple savages
👇 Get started building the body you want

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STARTING SMALL

At Aim we love the basics.

So much so that we'll spend 4-6 weeks on the basics with anyone looking to join the Tribe, regardless of their ability or experience when they walk through the door.

On the surface this might seem like a lot but what it allows us to do is Connect, Assess and Educate anyone who comes in on what we do and how we like to do it.

Physically, the program looks to develop capability through the following 4 principles:

- Breathing. Learning how to brace the core and create tension through the body.

- Hip & Spine Integrity. Hinging at the hips and being able to maintain or change our posture.

- Shoulder Stability. Arranging the shoulders to press, hang or pull powerfully.

- Single Leg Stability. Developing strength and coordination in each leg independently.

Beyond the physical it’s an opportunity to see if we’re your people and vise-versa. @vik_hawksley is known to describe it more like “dating” 😅

Shouting out the current Foundations crew who are smashing it!

If you'd like more information check the link in our bio ☝️

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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3 years ago

MENTORSHIP

An important yet often overlooked aspect of training is being clear with your intentions.

One of the pillars that make up Aim is our Mentorship program.

We make sure each Tribester sits down with one of our Coaches throughout the year to reflect, check in on what's happening and make a plan for the future.

These conversations are the North Star we use to guide our way and allow us to measure our progress.

What intentions have you set this year?

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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3 years ago

SILLY SIMPLE

Here's a super basic work we implement to move & warm shoulders up before an upper body sessions 🙃

Consists of 6 movements that get all 4 shoulder joints into action 😅

Reps: we keep these between 10-15 reps/move

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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3 years ago

TWICE IS PLENTY

Mum of 2 beautiful girls. Work. Family. The whole juggle.

Training? Twice a week. Every week 🫡

That's the bit people miss. Jess doesn't need 6 days. She needs 2 days that are actually built properly 😅

Here'san example of one of her current session...

Strong things she can keep progressing:
➡️ Snatch grip deadlifts
➡️ Push ups

Movement variations that get her out of straight lines:
➡️ Kneeling windmills
➡️ Copenhagen holds
➡️ Hanging knee raises

And the bit you don't see: small, low amplitude plyos. Little bounces and hops, nothing flashy. They lay the foundation now so the springy, powerful stuff has somewhere to land later 🙃

Not every session needs to look impressive. It needs to be building toward something.

Twice a week, done well, beats six days of winging it.

Save this if you're a busy one too 🫡

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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5 days ago

ON THE PUSH

Few weeks ago we share on the pull...
This is the opposite of that 😅

Being able to push - off the floor, overhead, out of chair, up off the ground - is just as fundamental!

And just like pulling, there's more than one way to build it 🙃

Tribe showing few bent arm push variations 🫡

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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10 days ago

PERSONALISATION.

There are nearly an infinite number of options we have when it comes to training.

Methods, equipment, physical qualities, etc

We would also point out that not every option is suitable.

Does it fit within your goals?

Is it accessible and realistically doable?

How much, how often, for how long to see results?

What do you want vs what do you need?

It goes beyond Barbell vs Dumbell vs Weightlifting vs Calisthenics.

Yes, there are only so many ways we can move (squat, hinge, push, pull etc) however each of these things will look different across the board.

Make sure the training suits you, your ability, your lifestyle and your goals.

Then attention and effort sprinkled over consistency is the recipe for success.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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11 days ago

STRENGTH & MOVEMENT

AIM tribe over the last week 🙃

Everyone doing their thing to be the best version of themselves. Committing to the process & putting in effort.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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13 days ago

STRONG & BENDY

Strong & bendy doesn't happen by accident. Here's one of the strength sessions Nate's been doing:

➡️ Prep first - open the joints, move the body, wake up the bits about to get loaded

➡️ Superset 1 - the heavy stuff we can be progressive with while he's fresh

➡️ Superset 2 - pump work to finish, because nobody leaves the gym sad after a pump 🙃

The part you can't see in a 30 second reel: these weights weren't on the bar a few weeks ago.

No hero days. No grinding reps that look like a hostage situation. Just a little more load each week, across the whole training phase, on a body that's actually ready for it 👊

That's the trick. Feeling good isn't the reward for lifting heavy - it's what lets you lift heavy in the first place.

Prep it. Load it. Pump it. Go home. 🫡

Save this and steal the format for your next session - and tell us, are you a "skip the prep" or "skip the pump" kind of person? 👇

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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14 days ago

GETTING STARTED

Incorporating Strength & Movement into your routine is a tricky thing.

How much do I do?

Which movements should I do?

What does Strength & Movement even mean?

It's pretty broad, we know. However all that means is we get to pick and choose from more to benefit our training.

All it needs is to have an element of coordination you can engage with whilst also challenging you to get stronger in some capacity.

This might just be for novelty or variety.

Could also be supplementary or complimentary work to assist with the core elements of your training.

Here are some options pulled from Mary's current program to try.

1. Half Kneeling Windmill.

Great for shoulders and hips. Make sure you're hinging from the hips. Eyes on the weight and push your arm away from you the entire time.

2. Shoulder Extension Roll outs.

Arms behind you. Grip the bar and roll it, do not crunch/use your abs. We want the shoulders down and back, pushing the arms away from you.

3. Copenhagen Plank.

Classic for the adductors. Keep the legs straight and hips forwards. We want to squeeze the hips up as high as we can.

4. Hip Flexor Crunch.

Loaded at length. Anchor the foot low, start with a generous bend in the knee. Lean back, draw the knee with you, push the leg and chest "up" not "in" to avoid the abs taking over the work.

In Mary's case, we're doing this as a circuit. However each of these can be done on it's own or combined with other movements too.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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18 days ago

YOU HAVE IT BACKWARDS

When choosing a program or structuring your own training, it's important to remember one very important thing.

The Program should serve you.

Not you serving the program.

Developing a good routine with training/exercise takes time, trial, error, doing it poorly before doing it well.

Ask yourself.

Does the work I'm doing contribute to my goals?

Does the timing or hours required to complete it fit with my other commitments?

Is the training intensity or volume an appropriate amount for my level of experience?

Yes working with a Coach can offset much of this entire process but even then, communication to land on a workable training structure still takes time.

What's important is that you're not redesigning your entire life because you just HAVE to add an extra session.

What can you ACTUALLY commit to?

What can you ACTUALLY complete with the time available?

Are your goals ACTUALLY suitable?

When in doubt, keep it simple.

Try getting more out of less before adding or doing more.

Effective effort can often times yield more than perfect programming.

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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19 days ago

UPPER BODY DEVELOPMENT

Having recently spoken about things to consider for Leg Day, here's a couple things to keep in mind for Upper Body Development.

If we think about our Leg Day guidlines, they all essentially apply for Upper Body.

There is however, more emphasis on variety than intensity.

The shoulder is a complex joint with multiple moving parts.

Upper arm, shoulder blade, collar bone and almost every muscle above your waist is attached to one of these 3 things.

To keep variety simple, think about training your arms in as many positions as you can.

- Over head.
- In front of you.
- Out to the side.
- Behind you.
- Movements that include rotation.

Not all at once. We still need enough time with an position or exercise to progress it.

When was the last time you worked on getting your arms behind you?

Or pressing away to the side?

Easiest approach will be incorporating this as accessories or part of your warm up (as long as they don't detract from your main work).

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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20 days ago

GROUND FLOOR GAINS

Meet Brett, new guy.
Super active, keen as mustard and all around great guy 🙃

He's in week 4 of AIM Foundation program aka also known as "you don't get the fun stuff until you've earned the boring stuff" 👀

Today was hinging and push-ups.
Not doing them. Understanding them.

How and where to hinge from. Importance of connecting the lats and working the breath with the movement - not just bend over and pick it up 😅

Spending time early on to get things right means everything built on top gets easier. Get them wrong and you're stacking bricks on sand

That's the foundation program - unsexy but essential 🫡

Basics builds Beasts.
Welcome to the tribe Brett 👊

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD taken in Anatomy in Motion by @aimtribe

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21 days ago