Pwrfull

5 km. Your pace. Good company. ☕

Social Run + Coffee. Thursday 4 June, 08:00 sharp.

Guided by triathlete Ralph, all levels welcome.

Coffee at after.

Free · link in bio

Run. Move. Connect.

Thursday, we wind the week down together.

Social Run + Drinks. 5 km through the Houthavens, starting at PWRFULL — 14:30.

Drinks after at Heren 2’s Houthavens Botanique from 16:00.

No pace, no pressure. Run, walk — your call. Show up, stick around, meet the neighborhood.

Thursday 7 May · Free entrance · Sign up via link in bio

Your body doesn’t move in just one way, so your core training shouldn’t either. To build a truly resilient foundation, you have to challenge yourself in every plane of motion. Flexion, rotation, lateral, and extension. This is how we cover all the bases.

1. Flexion: Crunches with plate
2. Rotation: Half-kneeling cable rotation
3. Lateral Movement: Side bend (Smith machine)
4. Extension: 45-degree back hyperextension

Want to master these movements and build a strong foundation? Send me a message and let’s train together!

Coach Tibor PWRFULL

Most people think “hip mobility” just means stretching, but true mobility is about having strength through a full range of motion. We want joints that are both mobile and stable.

Here are 4 of my go-to moves for building hips that feel as good as they perform:
1. Assisted Single Leg RDL: Perfect for isolating the hamstrings and glutes while keeping the hips square. The assistance allows you to focus on the hinge pattern without balance being the limiting factor.
2. Assisted Aeroplane (IR/ER): This is a game-changer for “opening” the hips. It teaches you how to rotate the pelvis around the femur, which is essential for deep lunges and overall joint longevity.
3. Lateral Step Up: We spend so much time moving forward and backwards; this targets the lateral stabilizers (glute medius) to keep the knees and pelvis aligned.
4. Standing Cable Hip Flexion: Strong hip flexors are underrated. This builds active tension at the top of your hip range, improving both posture and gait.

The Houthavens has a new morning ritual.

PWRFULL x are kicking off the first ever Social Morning Run — 5 km through the neighborhood before work, ending with breakfast and good connections at The Scene.

Come meet your neighbors, colleagues and fellow Houthavens professionals.

First edition. Be there.

Thu March 26 · 8:00 AM · Free

📍 PWRFULL, Koivistokade 24
All paces welcome · Bag drop + showers on site

👉 Link in bio to sign up

morningrun runclub houthavenamsterdam

We’re planting a seed…
Could this be your new local yoga studio?

Our hidden pop-up loft in Houthavens is now open and admission is FREE (pay-as-you-feel) - for movement, breath & reset.

Come feel it!

Book via link in bio

Follow: .popup.houthavens

We’re planting a seed…
Could this be your new local yoga studio?

Our hidden pop-up loft in Houthavens is now open and admission is FREE (pay-as-you-feel) - for movement, breath & reset.

Come feel it!

Book via link in bio