Outdoor Pursuit Gym

18/10/2026

14/10/2026

BACK EXTENSIONS — BALANCE YOUR FORWARD FLEXION

If you train forward flexion with sit-ups and crunches, give your back extensors attention too. Your core works in more than one direction.

✅ Complement forward flexion — train the muscles that straighten and control your trunk alongside those that curl it forward.

✅ Back strength and endurance — build the capacity to support your torso during training and everyday movement.

✅ Control when bending forward — your back extensors help manage forward flexion and your return to upright.

✅ Glute and hamstring strength — hip-hinge back extensions develop the posterior chain.

✅ Running and jumping support — strengthen muscles involved in hip extension and propulsion.

✅ Cycling and rowing endurance — build back and hip muscular endurance to support sustained effort.

✅ Hiking and pack carrying — develop the capacity to maintain your body position over longer distances.

✅ Lifting and carrying strength — build useful strength for the gym, outdoor pursuits and daily life.

Train the front. Train the back. Build capacity in both directions.

OPG | Get Strong to Go Long

07/10/2026

THE GARAGE GYM VIBE

Before CrossFit and HYROX became household names, people were getting strong in garages, sheds and small industrial spaces.

A barbell. A pull-up bar. Some kettlebells. Enough room to move. People who came to train for the effect first—and the social side second.

The friendships grew out of showing up, sharing equipment and putting in the work together.

Garage gyms helped shape the spirit of functional training: simple equipment, useful movements and a willingness to practise the basics. Squat, hinge, push, pull, carry. Build an engine. Develop strength you can use outside the gym.

There’s value in that gritty atmosphere. Fewer distractions. Less pressure to look the part. More attention to your technique, your effort and the people training beside you.

The grit itself doesn’t make training effective. Good coaching, sensible programming and consistency do. But a stripped-back space can keep those priorities clear.

You don’t need to be fit to belong. You need somewhere you can learn, work at your level and keep coming back.

Real equipment. Shared effort. A few laughs between sets.

That’s the garage gym vibe worth keeping.

06/10/2026

WOMEN & STRICT PULL-UPS 💪
Worth learning. Worth the effort.

Here our twins show you how it’s done—with strength, control and consistent practice.

Strict pull-ups build upper-body pulling strength, challenge your grip and develop control through your shoulders and core. There’s something powerful about being able to lift your own bodyweight.

Your first rep might take time. Start with assisted pull-ups, controlled lowers and rows, then build steadily. Every quality rep is a step forward.

Ladies, this is a skill worth working towards. And once you get that first strict pull-up, you’ll know exactly why.

Be patient. Practise consistently. Earn your progress.

01/10/2026

SPORT SPECIFIC TRAINING STILL NEEDS THE BASICS 💪

Every sport has different demands, but effective training starts with the foundations of strength and conditioning—aligned to the individual, their current ability and training experience.

✅ Build fundamental strength
Squat, hinge, push, pull, carry and brace. Develop the strength to support your sport’s demands.

✅ Develop your engine
Build aerobic fitness and the capacity to repeat harder efforts, with conditioning matched to your sport and fitness level.

✅ Move with control
Develop mobility, balance and coordination through the ranges your sport requires.

✅ Progress from your starting point
Choose loads, volume and complexity that suit your ability. Earn progression through consistent, quality movement.

✅ Balance training with recovery
Gym work should support your sport. Account for practice, competition and recovery.

The sport shapes the program. The individual determines the starting point and progression.

Build the basics. Apply them with purpose. ⚡

29/09/2026

FRONT SQUAT

Simple movement. High effect.

🟢 Builds lower-body strength
Quads, glutes and overall leg strength.

🟢 Strong anterior chain
A great way to develop quad strength while maintaining an upright torso.

🟢 Core & posture
The front-loaded position demands strong bracing and upper-back control.

🟢 Mobility & movement quality
Challenges ankle, hip and thoracic mobility while reinforcing good squat mechanics.

🟢 Transfer to sport & life
Useful strength for running, hiking, climbing, field sports and everyday movement.

The basics done well.