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AIM ACADEMY

@aim__academy

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⚡ Strength & Movement education for coaches
⚡ We build badass movers & coaches
👇 Become the coach everyone wants to learn from

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This is how i woke up today - no smiles just arisen 🤣 BUT I learnt something a while back from a great coach @vik_hawksley and thats the concept of “Non-Negotiable’s” now @vik_hawksley applies this to his training and the warm ups performed before executing his strength program and if you follow him hes made some huge gains in his mobility over the years! How i have adapted the “Non-Negotiable” in my life is my morning wake up when i am not teaching - i roll outta bed as i am i slap on either a cossie or random shorts grab my keys phone and slip on my thongs (and no not that thong!!! Thongs are shoes here in australia 🤣🩴🩴) And I walk towards the beach as part of my “warm up” for my day ahead 🙌! No matter if i feel like it or not which lets be honest you never “feel like it” i get up and do it anyways “Non-Negotiable” and whilst i start looking like crap when i walk, it helps clear my mind, it helps me process, it helps me take in the beauty around me aka #pointandshootphotography and i see it all!! And thats the magic us coaches have got to find!! Whats your “Non-Negotiable?” 🙏 #pointandshootphotography #amaturephotgraphy #jacqs_coaching #nonnegotiables

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COLLABS 🔥

The F45 Dickson coaching crew headed to Sydney for a Team Retreat and first stop was a 2hr workshop with @vik_hawksley owner of @aim__academy 🤯

Learning tips and techniques from the guru himself, the team were put to work to expose levels of flexibility, stability, strength and agility. Our coaching team were blown away with the learnings of the afternoon and can’t wait to get back into the studio to share these methods with you all.

Our coaching team don’t do things by halves. All with other commitments outside of F45, the team made it a priority to make this retreat for the benefit of their personal development and to help all of you - our members.

What a team. 🔥

🥵 @adele.auvaa @becesque @berso_26 @taula_train4.0 @nidhalaouali @niva_pryor @oliver.andriolo.pryor @tayjugovac

#f45 #f45training #reel #thechange

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This is just the beginning!!! I have big goals for this meat suit of mine… Goals that have shifted & evolved over the years (and become bigger & better curtesy of the MOTUM community, my work friends & people who have coached me)!

It’s pretty wild to think of the way I FEEL & MOVE now compared to when I was 22-24years old. Chalk n’ cheese baby.

Recognising where there is growth, there is ALWAYS a desire to learn more & expand my knowledge to help others on the same journey! 💌

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WIDE LOAD

Flexibility & strength are in the same continuum

1️⃣ Wide leg good-morning
2️⃣ Active middle-split
3️⃣ Straddle compression

These movements aren't for beginners 😅

Want to improve your flexibility & movement capacity❓️

Join our training platform to access programs, guidance & support 🙃

Link in bio

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

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SIMPLE ISN'T SEXY

Want to move, look & feel savage❓️

Recipe isn't actually that complicated - pretty simple really 👀

Trouble is "simple is never easy or sexy"❗

Although "basics" are subjective to individual here's an example of how to prepare for a strength session (in particular deadlift)

At AIM we use these regularly throughout our programming to teach & prep 🙃

➡️ Hinge walk: hami, glutes & lower back
➡️ Banded lats: lighting up lats
➡️ Cossack (vari): glute & quad stimulation
➡️ Deadbugs: breath & coordination

This of course isn't be all or end all 😅

We use different variations/iterations of these movements but the concept remains the same - make the basics non negotiable

Regardless of movement the attention is on how to refine (connect), collect information (assess) & prep the body for what's ahead 😊

P.S. This takes people anywhere from 6min to 10min to do x2 sets

P.P.S. To those wondering if these impact our gainz - I wouldn't worry 😉

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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ORGANISED CHAOS

Good people doing their personal work 🙃

Only reason this works is becuase we have a working language along with clear roadmap of where & how to execute on our intentions 😅

Everyone has different needs & wants but the ultimate goal is to be strong, supple and savage 🙃

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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MONDAY MOVEMENT

Strength, length & health...

It's no secret we love cossack squats for lowerbody development 🙃

While we implement tonnes of bodyweight variations to get people started, eventually we end up loading these up 😅

Now intention here isn't about setting PB with load but rather using external load to reinforce ranges available ✊️

Last slide is a quick movement tutorial covering 3 different loading strategies - we'll send out the full tutorial to the email list this afternoon 😉

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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SUPPLE SAVAGERY

Doesn't mean getting divorce from strength work 😳

Few simple work towards building hip flexibility or middle-split work (if you're into that kind of things 😅)

1️⃣ Bent knee abduction
2️⃣ Active middle-splits
3️⃣ Horsestance (step variation)
4️⃣ Seated piriformis stretch

First 2 movements might need a little more experience & exposure before hitting them while anyone can implement variations of the last 2 movements 🙃

Happy hips ✊️

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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STRETCHY STRENGTH

Long lunge variations are a great way to hit the hips in extension 🙃

Accessible to anyone looking to improve their hips - 4x5s efforts/side is a great place to start

Using it during rest periods in a upperbody strength session 😅

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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STRENGTH THROUGH LENGTH

Want strong, supple & savage shoulders❓

Here's 3 simple movements that get often get programmed together in our strength through length program 🙃

Objective is to improve shoulder extension so we're using:

1️⃣ Deep push ups (strength)
2️⃣ Modified skin the cat (stretch)
3️⃣ Sissy tops (stimulate)

This pattern (shoulder extension) noramlly works well along side hip extension & lateral squat 👊

Apart from the movement the detail is in doasges which have to be contextual 😅

Key like most things is graded & progressive exposure over time ✊️

P.S. We'd stimulate into strength into stretch 🙃

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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DO IT ALL

If you're someone looking to be strong, supple & savage but can only moves 2-3 times/week then utilising time effectively & economically should be a priority 🙃

Here's an example of a full body program from start to finish

Prep
P1: 90/90 breath (hip off drill)
P2: Single leg DL, crawling iso, long split squats, Banded lats

Work
A1. Pause deadlifts
A2. HSPU

B1. Bulgarian splits (contra loaded)
B2. Lazy rows

Something simple like this can be progressive or regressive depending on the individual context ✊️

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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BUILDING BASE

While we love working on big juicy movements, we also believe in keeping the simple dialled in 🙃

Continually looking to reintroduce & push conditioning gradually on unglamorous work every 6 weeks allows us to develop both short & long term 😅

Snippet of Tribe GST session

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD
#AIMACADEMY

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