OC Health Clubs

OUR HIPS DON’T JUST NEED STRENGTH, THEY NEED LENGTH.

If your lower back feels tight.

If your hips feel sticky.

If you sit a lot.

Start here:

Walking lunges (close stance to wide)

Find the angle, feel it, load it, then own it.

Reverse Hyperextensions. Ribs down. Glutes tight.

This is how we build bodies that feel good and move well.

Form over fatigue.

Save this two exercises and try it in your next session.

Members, we’ll be doing both of these in our new block. Launching Monday.

Do you want to test your strentgh?

If you check the schedule for Saturday you’re going to see a secret once off strength testing session that covers the 4 primary movements we’ve been training this block.

Squat

Trap Bar Deadlift

Bench Press

Pull Ups

Book on the app now

10am Saturday.

QUEENSTOWN SOCIAL CLUB SATURDAY

Downhill mountain biking at 7 Mile.

First-timers alongside experienced riders.

Harder runs for those who wanted the challenge.

Easier runs for those building confidence.

And everyone made it down in one piece.

That’s the beauty of a Social Club - doing it together.

Next up - an educational event with Naturopathy and then we’re thinking sauna-based recovery style.

Keep an eye on the Social Club schedule if you want in on the next one.

What would you want to see us try next?

Enjoy the journey.

What are you plans this Sunday morning?

Join us for a loop

8:30am from Kelvin Heights Yacht Club

One, two, three laps or more? You choose how many

Each loop is 3.5km

Walk, run or bike

See you then

NEW BLOCK JUST DROPPED

You know that feeling when your lower back whispers “be careful” every time you bend down?

Most people avoid training their lower back entirely.

They think protecting it means never loading it.

But here’s what our coaches know - a muscle that’s never challenged is a muscle that stays weak.

This new block is built on compound movements and stability work that actually strengthens what most programmes ignore.

Stiff leg deadlifts to bulletproof your hamstrings.

Single arm overhead kettlebell marches to wake up those hip stabilisers.

And yes, dedicated lower back work - done right.

Our members tell us the game-changer isn’t avoiding discomfort.

It’s building strength so gradually that their back becomes an asset, not a liability.

The key is starting slow and letting the body adapt.

Form over fatigue, always.

What does your lower back need - more protection or more strength?

Little by little, a little becomes a lot.

Day 8 of 31: Helping you set and achieve your health and fitness goals.

You can’t always see progress day to day. Sometimes you can’t even see it week to week.

But look back over the months. The years. That’s where the contrast shows up.

I went from being the skinniest kid in the class to squatting and deadlifting 200kg.

It didn’t happen in a day. It didn’t happen in a month.

Watching my son climb these stairs one step at a time is a good reminder. He’s not worried about how long it takes. He just keeps going (he’s to young for his mind to get in his own way).

Shout out to those of you in the grind right now doing the work. Stay consistent. It will pay off.

Follow along for Day 9.