Ultimate Strength & Conditioning in Surry Hills, New South Wales, Australia | Gym/Physical fitness centre

Ultimate Strength & Conditioning

Locality: Surry Hills, New South Wales, Australia

Phone: +61 447 646 204

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• Sport & recreation
• Gym/Physical fitness centre
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• Fitness trainer

24.01.2022 Online client Alex getting hips shoulders prepped for next years rugby season with some pullovers. Great for increase range of motion at the shoulder joint and also strength in the overhead position. All of which means less shoulders injuries, which from experience playing rugby with shoulders that don’t like to stay in the socket.. it’s something that you don’t want. - Want to see more ways to easily bullet proof your shoulders for next season? Let me know and I’ll get more content up. Or getting in touch to find out about our up and coming online strength and conditioning program for junior rugby players @alexheap1 @narromjets @narrominegorillas @narrominejuniorgorillas @fitnessplaygroundaus @bookstobrawn @glennfergo

24.01.2022 Bracing for the squat. One of the most common mistakes made on the squat is not bracing correctly to perform the exercise effectively. Lack of bracing will most like lead to injury or staled progress in the lift. - The reach squat is a staple in my exercise selection for my clients to teach the brace effectively before progressing to more advanced versions. -... Set your neutral position like we do in a deadbug but tucking the hips slightly and pulling the ribs down, push the weight out in front and maintain this position as you squat all the way down. Adding the weight in front will give you a false brace, making it easier to recognise the position. - You can perform this as a warm up for your normal squats to cue the position before loading. - If you would like to see more on bracing for the squat let me know See more

20.01.2022 Want a simple an effective way to give your hamstrings some more love? - Grab a box or anything you can raise your feet on, bring your hips and ribs to neutral and push your heels down with the intent to bend your knee as much as possible. You will feel your hamstrings light up like never before. - You can perform for isometric holds like I am, or for reps. If you are feeling really strong you can go for single leg too, but make sure your hips stay even. ... - Enjoy the hamstring gains See more

20.01.2022 Squat tip! Next time you squat think about pushing your knee as hard as possible down to your toes, it obviously will never get there, but it will increase the activation of the quads, and keep your knee forward out of the whole for longer. The longer the knee stays forward the more grab you will get from the quads which is the prime mover on a squat, especially from the very bottom. It’s best to start with this in mind so the quads are already active when you lower down, if you don’t get them started at the top they won’t do as good of job from the bottom. Don’t be afraid to use your quads on a quad exercise

19.01.2022 USC junior athlete @aiden_butcher getting to work despite injury. Currently nursing a broken hand, we looked straight to everything we can work on, not everything we can’t. Perfect time to put some more work in on lower body. Here is 92.5kg for 4 on front squat, using a cross armed front rack, not ideal but neither is injury, we adjust and keep moving forward. - If you are junior rugby union or rugby league player I will have a online training program up and running soon to help you get a jump on the competition for next season. Message me if you want more details

16.01.2022 @harry_guoooo knocking out another chin up PB this morning. 5x5 with 5kg @ 3310. So proud of this guys efforts, he has come such a long way in short period of time. A little over a year ago he had never been to the gym before and had no concept of pushing through the general discomfort of training. Now from time to time I have to hold him back slightly because of how hard he pushes. #IHaveTheBestJobInTheWorld @fitnessplaygroundaus

13.01.2022 Paused chins with the man himself @harry_guoooo - Pauses are a great addition to chin up. Adding in a pause at the bottom of the rep for at least 3 seconds has been shown to dissipate the stretch reflex you get naturally when taking a muscle though full range, which in turn forces you to contract harder to start the movement again meaning more strength. It’s also going to have a positive carry over to improving overhead shoulder mobility, you are getting a massive loaded str...etch and then contracting hard to get back up, this will essentially give the body more confidence through big ranges of motion because you teach it that it can go further and be strong and safe in that range. - The longer you pause the harder it will be obviously. Naturally you will do less reps in the onset but you will soon improve strength and get back to what you could do without a pause, meaning that most like you will be able to do more without. And you will increase mobility at the same time! - Give them a shot and you may end up as strong as Harry See more

09.01.2022 Want a chest exercise that won’t destroy your shoulders, that actually will help improve your shoulder health and mobility while putting some size on your chest?! - The pullover is for me is one of the best exercises for upper body, I add it in 2-4 times per week for higher reps, and also use it with all of my clients. Here I’m doing a quarter rep, focusing on the pinning my ribs down and pushing my back into the bench to get a greater stretch on my pecs and lats. - Having hy...per mobility through my shoulders my goal here is to create strength and stability at end range while putting some size on my upper body - Start light because it is not a strong position and only go as far as you can while keeping your ribs down and back flat. Give it a shot

09.01.2022 Hamstrings! One of the most forgotten muscles and one of the most important! Rarely people give them enough attention which will lead to decreased performance and quite possibly injuries! If you are one of the few that do give them some love, make sure that you are actually training effectively. Give this a try.In the video, the first 3 reps are less than optimal, my hips are rising as I lift and there is a lot of compression through the lower back taking the tension off the... hamstrings. In the last few reps I posteriorly tilt my pelvis making sure as I lift the hamstring stays under tension through hip extension and knee flexion. Think about pulling your pelvis up to you rib cage and your rib cage to your pelvis. Yes you will use less weight, but you will actually train the hamstrings. Comment below if you have any questions

07.01.2022 @artofemilychew back in the gym setting new PB’s again today. This time she got 11 chin ups!! #StrongIsNeverWrong #MyGirlsLiftMoreThanYourBoys @fitnessplaygroundaus

06.01.2022 A few reasons why you should train your neck! 1. Increasing the diameter of your neck with decrease the chance of concussion. 2. It will help improve your posture. Everyone needs this. 3. Decreases neck pain and headaches 4. It will help improve your shoulder strength and stability.... Here’s an example of how to train it. Grab something to protect your head, lean up against a wall on an angle and try to maintain as straight of line as possible with your spine. To do this think double chin and put your tongue on the roof of your mouth. Start with a slight angle and increase as you get stronger. Hold for 30-90sec depending on your strength level. Do 2-3 sets in between any exercise you wish. See more