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Looks Like We’re Back April 12th.

Who’s ready?

#strength #strengthtraining #strengthandconditioning #strengthandconditioningcoach #gym #fitness #health #healthandwellness #sport #athlete #weightloss #personaltrainer #tenburywells #bromyard #ludlow #cleoburymortimer #temevalley #wyreforest #worcestershire #shropshire #herefordshire

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Are You Accountable?

It’s easy to forget just how far we’ve progressed during this time of uncertainty but the members of @psphysicalconditioning have committed to a process that has enabled them to make the most of this otherwise challenging year.

We’ve seen sustainable changes over the last 3 months, with improvements in body composition, huge strength increases with multiple members achieving lifts in excess of 100kg.

We’ve seen lifestyle changes, including new jobs secured alongside successful nutritional habits alterations that have allowed our members to feel healthier, happier and ready to tackle anything thrown their way.

All of this has been achieved since the last week in July and while the new measures are going to make the next month a little more challenging I would urge our members to enter it with a determination to maintain the progress and changes they have accomplished.

Now is the time to be accountable! I will continue to work with you all in whatever means these restrictions allow, however the tools that I will provide will need to be implemented by you. Let’s work together to ensure all this hard work and effort does not go to waste.

As always if you need anything I am always a phonecall away. Let’s work together to make this the best lockdown it can possibly be!

#strengthandconditioning #strengthandconditioningcoach #strengthtraining #strength #lockdown #health #healthylifestyle #healthandwellbeing #personaltrainer #gym #gymmotivation #fitness #fitnessmotivation #sport #tenburywells #bromyard #ludlow #cleoburymortimer

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Just Another Manic Monday.

An awesome day today, a potential epic 13 session marathon was reduced slightly to 9 sessions but has still left me looking forward to a rare day off tomorrow.

Today we had Jim become the first person to actually pull the sled over, Stella unlocked the forward lunge with perfect form, Chris smashed his wattbike record and Sarah return to pre-lockdown lifting strength.

Harvey is well on his way to earning a go at his 100kg Hex Bar Deadlift target, Jonty mastered split squats and discovered Wattbike intervals for the first time. Kayleigh celebrated great GCSE student results by making her workout look easy.

Em showed off her ability to spring up onto her feet after a previous ACL and Marcello pushed 90kg 160m. Roy’s in next ready for the last session of the day.

I’m off tomorrow but well done everyone who came in today.

#strengthandconditioning #strengthtraining #strength #strengthandconditioningcoach #youthcoach #longtermathletedevelopment #sport #gym #gymmotivation #fitness #fitnessmotivation #tenburywells #bromyard #ludlow #cleoburymortimer

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Ahead of re-opening on Monday I thought I’d share our procedures for COVID-19 security so that before attending a session you can be familiar with the process.

As a small facility, we are appointment only so as always please contact in advance if you’d like to book in for an initial consultation. Appointment only sessions also helps us track and trace who has been at our facility and when.

1️⃣ Upon arrival you will have your temperature taken using the infrared thermometer. Please keep your forehead clear so we can get an accurate reading.

2️⃣ Upon entry please use the hand sanitiser located by the entrance.

3️⃣ Take the anti-viral cleaning spray with you and if you wish to wear gloves you can also take a pair. If you would prefer me to wear gloves and a mask, I can but just let me know.

4️⃣ Your equipment will be set up ready to go and will have been cleaned before your use but just in case give it a clean before using. Wipe it down with the blue roll provided and place any waste in the open top bin next to the entrance.

5️⃣ When you’ve finished using the equipment, please repeat the cleaning process before moving onto the next exercise selection.

6️⃣ If you require further hand sanitisation, then you can also use our handy dispenser on the wall.

7️⃣ For returning clients, please return the COVID-19 disclaimer before attending the session (ideally scan it back to us). However we will also provide a blank copy upon arrival should you not have done so.

Finally, looking forward to seeing you all back.

#tenburywells #bromyard #ludlow #cleoburymortimer

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Home Programme Core Anti-Rotation & Rotation.

A fundamental part of good core stability is the ability to resist rotation on the body. This can be useful in both reducing injury risk from unexpected forces and maintaining good alignment but also to transfer forces effectively through the body from the lower body to the upper body.
These exercises are fundamentally aimed at resisting trunk rotation and keeping a strong stable body position. However that is not to say the replicate the sort of forces experienced in sport, they can’t do that but do offer a start point.

However some of these exercises are focussed on helping rotation, in terms of transference such as the the woodchop and lift. These most similarly replicate throwing movements such as a overhead throw or a cross field pass in Rugby.

Progress these via distance of band from origin, tempo, angle, stability, plane of motion and making them more dynamic.

Exercises shown below. .

1️⃣ Paloff Press Static. .

2️⃣ Half Kneeling Paloff Press Static. .

3️⃣ Kneeling Paloff Press Static. .

4️⃣ Paloff Press Dynamic. .

5️⃣ Paloff Press Dynamic with Overhead Lift. .

6️⃣ Woodchop. .

7️⃣ Band Lift. .

#strengthandconditioning #sports #gym #gymmotivation #fitness #fitnessmotivation #bandworkouts #resistancebands #resistancebandsworkout #coreworkout #tenburywells #bromyard #ludlow #cleoburymortimer

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Home Programme Bear Holds.

Bear Holds are a great core variation, similar to a plank position but a little easier to maintain core tension due to a shorter lever length.

Equally Bear Holds allow you to incorporate movement easily into your core exercise, meaning it’s a great way to challenge your ability to hold a strong neutral spine while moving direction.

Progress the movement through time held, lever lengths, movement directions, load and points of stability (e.g. number of arms/legs in contact with ground). .

If you are also a fellow contact lense wearer, you may already be familiar with this position!

Exercises shown below: .

1️⃣ Bear Hold. .

2️⃣ Bear Hold Leg Lift. .

3️⃣ Bear Hold Shoulder Touch. .

4️⃣ Crawl Forwards. .

5️⃣ Crawl Sideways. .

6️⃣ Crawl Backwards. .

#strengthandconditioning #homeworkout #bodyweightworkout #gym #gymmotivation #fitness #fitnessmotivation #coreworkout #tenburywells #bromyard #ludlow #cleoburymortimer

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Home Programme Side Plank Variations.

Variations of the side plank are great for all athletes because it trains a plane of motion that is usually ignored (The Frontal Plane). This means it challenges your ability to stabilise, resist and transfer force through a lateral motion. Great for lateral hip stability, shoulder stabilisation and developing the “cool stuff” like the human flag.

As previous all these exercises can be progressed/regressed by changing foot stability (knee, split or stacked), lever length, movement, stable surface, load, time and of course sets/reps.

Exercises shown below. .

1️⃣ Kneeling Side Plank. .

2️⃣ Side Plank. .

3️⃣ Extended Side Plank (Harder due to less shoulder stability). .

4️⃣Side Plank with Leg Lift. .

5️⃣Side Plank and Reverse Flys. .

6️⃣ Side Plank T-Push Up (Can be loaded/unloaded). .

7️⃣ Copenhagen Side Plank (Adductor/Groin Focus). .

8️⃣ Side Plank Band Pull. .

9️⃣ Side Plank Band Hold. .

#strengthandconditioning #bodyweightworkout #coreworkout #homeworkout #fitness #fitnessmotivation #gym #gymmotivation #tenburywells #bromyard #ludlow #cleoburymortimer

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Home Workout Prone Core.

Again the focus of these exercises is on core stability, providing a stable platform on which to transfer force throughout the body but also the ability to resist movement and hold a good position.

These exercises require you to lie on your front and get progressively more difficult. You can challenge any of these exercises by manipulating a few variables.

Lever length (the longer the body the harder it is), angle (the more of an incline the easier it is), stability (moving or removing a stable point like an arm) as well as time and reps.

Exercises shown below and I apologise, hips could be a little lower on some exercises, I rushed. .

1️⃣ Kneeling Plank. .

2️⃣ Hand Plank. .

3️⃣ Plank. .

4️⃣Plank Leg Raise. .

5️⃣ Plank Shoulder Touch. .

6️⃣ Superman. .

7️⃣ Forwards Crawl. .

8️⃣ Side Crawl. .

9️⃣ Backwards Crawl. 🔟 Walkouts (Go from feet to make it more challenging). .

#strengthandconditioning #bodyweightworkout #coreworkout #fitness #fitnessmotivation #gym #gymmotivation #tenburywells #bromyard #ludlow #cleoburymortimer

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Home Workout Supine Core.

When we talk about core training in this series, we’re referring to core stability or the ability to maintain a neutral spine under challenging lever lengths, rotational forces or loads.

The first few core exercises need only yourself or possibly a band if you need a bit of an extra challenge.

All these exercises are done in a supine position, or on your back. Your reference point is to be able to keep your lower back relatively flat to the floor (imagine if someone put their hand under your lower back, you would put a small amount of pressure on their hand). Exercises shown below.

1️⃣ Supine Abdominal Breathing (creating intra abdominal pressure) or using your diaphragm. .

2️⃣ Deadbug Hold. .

3️⃣ Deadbug Arm Lower. .

4️⃣ Deadbug Leg Lower .

5️⃣ Deadbug Alt Leg Lower. .

6️⃣ Deadbug 2 Arms, 1 Leg. .

7️⃣ Deadbug Double Leg Lower. .

8️⃣ Hollow Hold. .

9️⃣ Deadbug Banded Resistance. . 🔟 Deadbug Lateral Band Resistance. .

#strengthandconditioning #coreworkout #abdominal #homeworkout #bodyweightworkout #fitness #fitnessmotivation #gym #gymmotivation #tenburywells #bromyard #ludlow #cleoburymortimer

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Client Update.

Hi all just to let you know all home programs are going out as we speak, if you don’t receive today you will tomorrow.

I apologise for any delay but priority was to film exercises so you can see what I’m referring to in your programs.

Core exercises are still to be filmed but will be sent along as we go.

Stay safe, stay active and just keep in touch - any questions just ask 👍

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Home Workout Dumbbell Pulling Variations.

If you have access to dumbbells or a bench then these are some exercise variables you might want to consider.

There are variables for with and without a bench available so hopefully something to suit whatever you have available. Equally if no dumbbells, bottles of water/milk/Tins might work just as well - remember 2Litres = 2kg.

As always check with a qualified practitioner before attempting these to see if they are suitable for you and your ability level.

Exercises shown below. .

1️⃣ Prone Row. .

2️⃣ Single Arm Row. .

3️⃣ Reverse Flys. .

4️⃣ Probs Y-T-W. .

5️⃣ Bent Over Row. .

6️⃣ Bent Over Reverse Flys. .

7️⃣ Renegade Row. .

#strength #strengthtraining #strengthandconditioning #sports #dumbbellworkout #homeworkout #fitness #fitnessmotivation #gym #gymmotivation #tenburywells #bromyard #ludlow #cleoburymortimer

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2

Home Programme Ring Pull Variations.

If your lucky enough to have a pair of gymnastics rings you can give these variations a try. All of these variations will work on a more expensive TRX except for the false grip pull ups.

With these you can make them harder by becoming more horizontal or easier by becoming more vertical. Equally you can use bands to assist you.

If you don’t have a ready made outdoor gym either find a sturdy tree or contact @xorbars .

Exercises shown below. .

1️⃣ Ring Rows. .

2️⃣ SA Ring Rows. .

3️⃣ Ring Face Pulls. .

4️⃣ Ring Y Pulls. .

5️⃣ Ring Pull Ups. .

6️⃣ False Grip Ring Pulls. .

#strength #strengthtraining #strengthandconditioning #sport #xorbars #schoolofcalisthenics #calisthenics #gymnasticrings #fitness #fitnessmotivation #gym #gymmotivation #tenburywells #bromyard #ludlow #cleoburymortimer

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