Onward Training

Tight arch mobility+strength

Your ability to access the shape of tight arch may be the reason why your gymnastics feel like you swing like Tarzan on pull up bar.

Developing the range through your shoulder girdle, spinal & hip extension will allow you to access a shape where you can produce tension in extension.

The transition between tight arch & hollow body is what gives you the power to propel your body in an upward motion (combined with pull) to attain pull ups & bar muscles up. Make a bow and let go!

But if you can’t access the shape you will compensate with excessive knee bending, early arm pulls & produce less power.

This is what a 2:1 mobility+strength session looks like.

The focus for this session was spinal flexion & rotation + hip extension.

For coaching enquiries head to the link in bio or drop me a DM 👍

🆕 Onward Boards ✅

Creating training opportunities to develop relative forms of practice for what you want to achieve.

Improve mobility, strength & spatial awareness to move your body more effectively.

Click on the link in bio to grab your set ☝️

This is what a 1:1 coaching session looks like with me 👋

I had the opportunity to work with Charlotte White from The Movement Fitness | Dunsborough Gym in Dunsburough.

Charlotte is a high level CrossFit athlete and all round epic human! Our paths crossed as she was looking at ways to combat movement restrictions to assist in her training and performance.

We identified some areas that needed attention to take her training to the next level.

Utilising mobility+strength methods allowed Charlotte to gain some understanding, develop awareness and learn new skills to access new shapes for her fitness goals.

Looking forward to being at The Movement Fitness again in the near future, if you are interested in 1:1 coaching drop me a DM 👍🙂

If I had lower back stiffness this is where I would start…☝️

If I was struggling with knee pain this is where I would start…

1: Poliquin Step Ups

- build the knees capacity to step down and improve the knees ability to extend. Develops the muscles around the knee such as the VMO to stabilise and strengthen the knee.

2: Partial Board Squats/Sissy squats

- the gateway to attaining deep knee flexion (among other elements, such as the a hero pose) Improves your ability to decelerate your body through knee flexion and extension, placing slightly more demand on the quads.

3: Deep Board Squats.

- Developing the knees capability to achieve full flexion in a squat. By raising the heals it allows you to emphasis driving the knees forward whilst l maintaining a vertical torso.

4: Grab a set of Onward Boards ✅ 😜

24 hours in Dunsborough
Is always worth it.
Thanks for having me.
I’ve got more to say about this trip because it really was epic and lots of great conversations but that’s for another post.