Outdoor Pursuit Group

🤸‍♂️ WHY HANDSTANDS & HAND BALANCE?

Handstands challenge your strength, stability, coordination and confidence — all while teaching you to control your body in a completely different position.

✅ Shoulder Stability – Build strength, control and confidence through the shoulders.
✅ Proprioception – Improve your awareness of where your body is in space.
✅ Thoracic Mobility – Develop better movement and control through the upper back.
✅ Body Awareness – Learn to control your position, movement and balance.
✅ Get Upside Down – Challenge your brain and body with a completely different movement pattern.
✅ Face Your Fears – Build confidence by doing something that initially feels uncomfortable or unfamiliar.

Handstands are a skill, not a party trick.

Progressive practice, good coaching and consistency can turn “I can’t” into “I can.”

Move. Improve. Keep the baseline. 💪

BikeErg: Change the Setup, Change the Training Effect

The BikeErg isn’t only about riding harder. Drag and cadence can be adjusted to create completely different power, conditioning and movement demands.

✅ High cadence: 100+ RPM at drag 3–4

A lighter drag allows you to maintain a fast, smooth cadence while producing consistent power.

This develops:

• Cardiovascular capacity
• Leg speed and coordination
• Efficient power production
• The ability to sustain effort without excessive muscular fatigue

The goal is to stay relaxed, control your breathing and maintain a steady power output—not simply chase RPM.

✅ Standing strength cadence: drag 10

Standing with maximum drag creates a slower, strength-dominant effort and introduces a different movement pattern.

This develops:

• Greater force through each pedal stroke
• Leg, hip and trunk strength
• Whole-body coordination
• Strength endurance under resistance

The emphasis shifts from speed to control, posture and powerful pedal strokes.

High RPM develops speed and cardiovascular power.
High drag develops force and strength endurance.

Change the drag.
Change the cadence.
Change the movement pattern.
Change the training stimulus.

OPG – Functional Gym That Works

Most gyms focus on burning calories.

We focus on building capable people.

At Outdoor Pursuit Gym, our programming is built around the fundamentals that improve performance for life, work, sport, and adventure.

🏋️ Barbell Basics
Learn to squat, press, deadlift, and hinge with confidence. Build real strength through proven movement patterns.

🏅 Weightlifting Techniques
Develop power, speed, coordination, and athleticism by learning the Olympic lifts and their progressions.

💪 Bodyweight Basics
Master push-ups, pull-ups, dips, squats, carries, hanging movements, and core control before chasing advanced skills.

❤️ Cardio Threshold
Row, BikeErg, SkiErg, and run with purpose. Improve your aerobic engine, recover faster, and build endurance that lasts.

Everything we teach is scalable, coach-led, and designed to make you stronger, fitter, and more resilient over the long term.

No gimmicks.
No random workouts.
No ego.

Just effective training.

OPG – Functional Gym That Works.