Sean Micheál O Conchubhair

Paris 🇫🇷

Corfu didn't disappoint 🇬🇷☀️☀️

A long-awaited week spent in the sun ☀️☀️

Great week spent at home followed by a great weekend in Manchester 😁⚽️⚽️⚽️

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1️⃣ Barbell Box Squat - the sit down movement will help develop squat mechanics; and there won't be as much stress on the knees because quads aren't working as much through the concentric phase.

2️⃣ Bulgarian Split squat - would recommend starting with bodyweight only if a beginner.

3️⃣ Offset Squat - the core muscles have to work harder to ensure stability and avoid any lateral shift (equal reps on each side).

4️⃣ Heels Elevated Goblet Squat - will show up some ankle mobility restrictions if achieving much greater depth here.

5️⃣ Goblet Squat with pulse

Visit our page for more information about our last 6 Week Challenge of the year starting in November

Exercises from the strength & power phase of my program.
4 sets ×6 reps
1️⃣ Barbell Push Press
2️⃣ Landmine Push Press (6 each side)
3️⃣ Barbell Front Squat
4️⃣ Sled Push (up down twice)

Isometric hold exercises that have been part of our programs this week.
1️⃣ Banded Hollow Hold (progression from regular hollow hold)
2️⃣ Side Plank hold with band pull over
3️⃣ Single-Leg Glute Bridge hold
4️⃣ Pallof Press Hold (anti-rotational)

The addition of a resistance band to some of these exercises is challenging the core even more - abs, obliques, hip flexors and erector spinae are forced to work harder.

I would recommend starting off with 10-20 second hold for each exercise and increasing the time depending on levels of progress.



Nice week spent in Bath and the Cotswolds 😎☀️☀️

Here are some core stability exercises from our group classes this week (and some bonus extras as well 😁).
1️⃣ Plate loaded plank hold (progressing the plank hold)
2️⃣ Plate loaded Dead Bug (progression from dead bug exercise)
3️⃣ Plank with moving dumbbell (progression from high hold plank)
4️⃣ Plate Sit-Ups
5️⃣ Plank shoulder taps and knee to elbow (progressing shoulder taps and challenging core events more)

Progressions and regressions are made accordingly to ensure everyone is challenged at their own individual level - while having fun at the same time of course 😁😉

Go to the page for more info about joining the gym this September.

Great night out had with and few awards to take home as well 🤗⚽️⚽️

Great night had with and a few awards to take home as well.