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21.01.2022 Learning the basics When introducing someone to strength training it is important to start by building a foundation through quality movement. Often, you can get caught up trying to be fancy and trying exercises that look good. Start by doing the basics and do them well. The following exercises demonstrate some of the basic movement patterns that assist in building a strong foundational base:... Exercise 1: 3 Point Hip Hinge Exercise 2: Goblet Squat to Box Exercise 3: TRX Row Exercise 4: Incline Push Up Exercise 5: Dowel Assisted Split Squat Exercise 6: Weighted Glute Bridge . . . . . . . . . #strength #strengthtraining #gym #athlete #power #hinge #squat #pushup #train #training #performance See more

21.01.2022 Movement Preparation Before exercising, some sort of structured movement preparation should be completed. Often neglected, movement prep is necessary to simply - prepare the body for movement. This preparation should involve exercises that increase core body temperature, prepare the nervous system and activate and mobilise key muscle groups. .... . . . . . . . . #movementprep #move #movmement #mobility #mobilitywod #warmup #speed #rdl #deadlift #squats #performance #strength #coaching #exercise

20.01.2022 The following exercises demonstrate a sample of a movement preparation sequence that could be used before a lower body session: 1: Banded Ankle Distraction 2: Assisted Deep Squat 3: Glute Bridge 4: Hip CARs... 5: Walking Lunge + S/L RDL 6: Countermovement Jump . The movement prep should aim to take around 10 minutes, performed prior to a workout. The exercises selected must be specific and relative to the individual and the session being completed. . The goals with this particular sequence is to increase the range of motion at the ankle and hip, activate the prime mover and stabiliser muscles of the lower body and prepare the nervous system. . . . . . . . . . . . . #movement #preparation #movementpreparation #movementprep #warmup #mobility #lowerbody #strength #coach #gym #train #workout #dynamis #sprinting #athlete #acceleration See more

20.01.2022 Performance testing . Performance testing can be useful for many reasons. It can provide us with a representation of an athletes current level, give us an opportunity to evaluate the effectiveness of current programming and identify imbalances and areas that need further work. . The current group of Australian Rules Football and Rugby Union athletes performed some testing before the end of the year. The following measurements were conducted to identify power, strength and end...urance capacities relevant to the chosen sport and the current programming for each athlete: 30/30 Single Leg Lateral Hop Test Vertical Jump Test 3RM Back Squat Tall Kneeling Medicine Ball Chest Pass Test (not shown) Standing Long Jump Test 3RM Bench Press 3RM Rack Pull (below knee height) . *3RM testing was used as a safer alternative to 1RM for less experienced athletes, still being a highly reliable measurement of maximal strength. . . . . . . . . . . . . #strength #power #endurance #speed #testing #performancetesting #strengthtesting #1rm #3rm #powertesting #maxstrength #vertec #bench #benchpress #squat #rackpull #longjump #verticaljump #training See more

20.01.2022 Recovery . When we train we are imposing a demand on the body. It is important that we optimize the time following training, as how we recover will play a large effect on getting the full benefits out of a session and lowering the chances of injury. . Here are four key areas to focus on for getting the most out of your recovery:... 1: Aim to get 8hrs+ of quality sleep every night to enhance restoration and recovery. . 2: Eat a wide variety of quality nutrient dense food high in protein, to promote muscle repair and growth. . 3: Consume at least 3L of water per day to keep adequate levels of hydration. . 4: Reducing stress levels. Prolonged levels of stress will hinder our bodies ability to repair muscle. Finding ways to reduce stress, will allow for optimal recovery. . . . . . . . . . . . . . . . #recovery #training #strengthtraining #strength #sleep #protein #water #stress #muscle #gym #dynamis #deadlift #bench #squats See more

20.01.2022 Online Coaching Available . Now more than ever, it is extremely important that everyone makes their health and fitness a top priority. Exercise plays a huge role in health and immunity, so now is not the time to be physically inactive. . With the closure of all gyms across Australia, Dynamis Performance will be offering online services to anyone who is interested and wanting to maintain and improve their performance.... . With online coaching through @teambuildr you will have the opportunity to workout from the comfort of your own home or outdoors, with or without gym equipment. . While the future is uncertain with things changing by the minute. It is important to focus on what we can control - how we act individually in response. We must adapt and overcome. If you would like more information or wish to chat about ways to stay on top of your health during these times, please send me a message. . . . . . . . #covid-19 #onlinecoaching #gym #homeworkout #health #fitness #strength #dynamis #performance See more

19.01.2022 What we love most about our home is who we share it with. #DolphinsFamily

18.01.2022 Tall to Short Landings . When introducing plyometrics to athletes it’s essential to make sure that you don’t progress too quickly and skip the first basic steps. By trying to hit the fancier more advanced exercises when you aren’t prepared can potentially do more harm then good and restrict an athlete in the long run. . Tall to short landings are a great exercise to introduce landing mechanics and teach an athlete how to absorb force, which is essential before producing it. ... . Important cues for this exercise are to: - Come up on to your toes and reach as high as you can. - Rapidly pull down and absorb your body weight. - Finish in the athletic position - feet hip width apart, slight flexion (bend) in the hips and the knees, knees driving out, chest tall and eyes forward. . Positions to avoid: - Knees and ankles collapsing inwards - Flexion of the spine - No flexion at the knees and hips (stiff landing) . . . . . . . . . . . . . . . . . #plyometrics #plyometric #pyometricstraining #plyometrictraining #landingmechanics #landing #talltoshort #power #speed #strength #train #strengthandconditioning #jump #boxjump #verticaljump #dynamis See more

18.01.2022 Squat variations . The following show some (not all) useful bilateral squat variations that all offer a different stimulus for development of the lower body: 1: Goblet Squat 2: Front Squat... 3: High Bar Back Squat 4: Low Bar Back Squat 5: Zercher Squat 6: Overhead Squat . These exercises can be manipulated for development of strength, power and speed qualities depending on the specific outcome goal of an individuals program. . . . . . . . . . . . . . #squat #squatvariation #backsquat #frontsquat #strength #power #speed #plyometrics #train #wod #mobilitywod #lowerbody #workout #gym #dynamis #performance See more

17.01.2022 Strength training in Sport. The goal of strength training for athletic populations is to maximise performance. Resistance training has the potential to increase strength, power and speed capacities, whilst decreasing the risk of injury. Which all have a huge impact on how an individual performs in their chosen sport. It is important to note that different sports require different athletic components and each individual is unique. So, a level of specificity and individualisat...ion is necessary when structuring a program to ensure optimal physical preparation for the athlete. . . . . . . #strength #strengthtraining #speed #sprint #training #strengthandconditioning #athlete #sport #gym #squats #pegasus #dynamis See more

15.01.2022 Attention to detail . . . .... . . . . . . . . . . . . . . . #coaching #coacheseye #coach #athlete #strengthtraining #strength #power #speed #rdl #deadlift #singlelegdeadlift #unilateral #dynamis See more

13.01.2022 Breathing mechanics . You can see in the first video when Jamie is preparing for the squat movement, as she breathes in she is breathing up into the chest area and as a result flares the rib cage and extends her lower back. . In the second video you can see Jamie’s position after being taught and cued on how to breathe through the diaphragm whilst being in a neutral spine position.... . It is important to notice the difference in breathing mechanics between these two videos. The first position does not allow for an optimal position to brace, when the ribs elevate this will decrease the amount of abdominal pressure that can be created with the core musculature. When breathing mechanics are performed adequately as shown in the second position, this will allow for greater abdominal pressure and stability at the trunk which is necessary especially when lifting heavier loads. . @j.smith.culture at @melbournestrengthculture does a great job on educating breathing and bracing mechanics if you wish to learn more. . . . . . . . . . . . . #breathing #mechanics #breathingmechanics #squat #squatpattern #brace #core #diaphragm #train #training #gym #strength #coach #lifting #abs #dynamis See more

12.01.2022 We are back!! . @pegasus.strength have reopened their doors this week and we are stoked to get our sessions back in to the gym. . There are private and semi-private coaching sessions now available. ... . If you are Interested, please get in touch. . . . . . #sunshinecoast #noosa #strength #conditioning #gym #train #dynamis #performance See more

11.01.2022 Continuing on from the last post on movement preparation.. The following exercises demonstrate a sample of a movement preparation sequence that could be used before an upper body session: 1: Side-Lying Windmill 2: Scap Push-ups 3: Serratus Wall Slides... 4: Prone Swimmer 5: Med Ball Slam + Press . The movement prep should aim to take around 10 minutes, performed prior to a workout. The exercises selected must be specific and relative to the individual and the session being completed. . The goals with this particular sequence are to increase the range of motion at the shoulder, scapula and thoracic spine, activate the muscles that control the scapula and prepare the nervous system. . . . . . . . . . . . . #movement #preparation #movementpreparation #movementprep #warmup #mobility #shoulder #scapula #upperbody #strength #coach #gym #train #workout #dynamis See more

11.01.2022 Hip Mobility . The hip joint is a large ball and socket joint, which allows for greater freedom of movement compared to any other kind of joint. Limited range of motion at the hip can impact performance and can lead to dysfunction up and down the chain, which can ultimately be a major contributor to injury. . The following are some active mobility exercises that could assist in improving range of motion of multiple different movements at the hip joint: ... 1: Hip CARs 2: Glute Bridge 3: Standing Pancake 4: Bear Sit Internal + External Rotation 5: Half Kneeling Hip Flexion + Knee Extension . . . . . . . . . #hipmobility #mobility #hip #molitywod #glute #glutebridge #rangeofmotion #flexibility #exercise #gym #train #plyometrics #strength #speed #power #coach #dynamis #performance See more

10.01.2022 Shoulder + Scapula Stability . It is important that we have an adequate amount of stability at the shoulder and scapula complex, weakness and instability can lead to injury, dysfunction and can ultimately impact performance. . The following are some shoulder and scapula stability exercises being performed through different positions and planes of motion:... 1: Bottoms Up Kettlebell press 2: Banded High Row + External Rotation + Overhead Press 3: Banded Bear Crawl 4: Serratus Wall Slide 5: Bottoms Up Kettlebell Carry . The goals with these exercises are to strengthen specific muscles around the shoulder and Improve the function of the muscles that control the position of the scapula. . . . . . . . . . . . . . #shoulder #shoulderstability #stability #scapula #scapulastability #scapulacontrol #serratus #overheadpress #strength #power #plyometrics #wod #train #gym #exercise #dynamis #performance See more

08.01.2022 Squat Progression . The Squat Is one of the most common movements performed in a gym setting. The squat is a precursor for many other exercises and is essential for developing strength, power and speed qualities of the lower body, which can assist in enhancing athletic performance. . It is important to make sure an individual can safely squat without weight before attempting to lift a heavier load. The following show a linear progression of how the squat could be taught to an... individual: . 1: Air Box Squat 2: Air Squat to Box 3: Air Squat 4: Goblet Squat to Box 5: Goblet Squat 6: Front Squat 7: High Bar Back Squat . It is important to remember that each individual is different. One way of progressing an exercise might work for one person, but not another. There are many other exercises/variations that can be useful. Finding what works for your client is the most important thing. . . . . . . . . . . #squat #squatprogression #boxsquat #gobletsquat #frontsquat #backsquat #wod #strength #power #speed #athlete #rugby #mobilitywod #plyometrics #gym #train #dynamis #performance See more

07.01.2022 Hip Dominant Exercise Variations . The following show some (not all) useful hip dominant exercises that predominately utilise the posterior chain (glute + hamstring muscles): Exercise 1: Barbell Romanian Deadlift Exercise 2: Rack Pull (from below the knee)... Exercise 3: Barbell Glute Bridge Exercise 4: Barbell Hip Thrust Exercise 5: Kettlebell Swing . These exercises can be manipulated for development of strength, power and speed qualities depending on the specific outcome goal of an individuals program. . . . . . . . . . . . . #hinge #deadlift #rdl #glutes #hipthrust #kettlebell #exercise #exercisevariation #strength #power #plyometrics #speed #athlete #wod #dynamis See more

07.01.2022 Pogo Jumps . Continuing on from the last post on introducing plyometrics . Pogo Jumps are a great low amplitude exercise that requires minimal force, essential for preparing an athlete for more advanced dynamic movements.... The goal with this exercise is to reinforce a short ground contact time and start to introduce load and create stiffness at the foot and ankle complex. . Some useful cues for this exercise:. - Slap the floor with the balls of your feet. - Keep an active foot with dorsi flexion after each contact (pull the toes back up to the shin). - Keep the ground contact time as short as possible. - Minimise movement at the knees: we want to isolate this movement to the foot and ankle complex. . Skipping can also be a useful way to introduce this movement if an athlete is struggling to execute the Pogo Jump. . . . . . . . . . . . . . . #plyometrics #pogo #pogojumps #boxjump #power #speed #strength #ankle #performance #training #gym #rugby #coach #dynamis #wod See more

07.01.2022 Ankle dorsiflexion . Adequate dorsiflexion range is required at the ankle in order to safely squat, jump, land, run, step etc. limitations in dorsiflexion range can lead to dysfunction and can ultimately be a main contributing factor for injury. . Firstly, we need to test our dorsiflexion range.... Shown in the first video is the knee to wall ankle dorsiflexion test. To perform this test, start with your front foot flat on the ground at a distance of 10cm from your big toe to the wall. Attempt to reach your knee to the wall, without letting the heel come from the ground. Keep moving back 1cm until you can not reach the wall without the heel starting to lift from the floor. Ideally, we would like to be at a distance of 12cm or greater from the wall to be considered adequate. . The following videos show some useful ankle mobility exercises to increase dorsiflexion range: Exercise 1: Weighted ankle dorsiflexion Exercise 2: Banded ankle distraction Exercise 3: Eccentric calf raises Exercise 4: Toe raises . Always test and retest your range after performing mobility exercises. . . . . . . . . . #anklemobility #ankle #ankledorsiflexion #dorsiflexion #mobility #rangeofmotion #strength #kneetowall #stretch #plyometrics #power #speed #gym #train #mobilitywod #dynamis See more

05.01.2022 Step ups are a useful unilateral exercise for developing single leg strength. The height of the box can be adjusted depending on an athletes strength, range of motion or the outcome goal of the exercise. . Commonly this exercise is performed incorrectly and the intended benefits of the exercise aren’t received. This can be seen in the first video, where athlete @will__christie assists the movement with the use of his back leg, as you notice the knee bend and then the foot bei...ng pushed into the ground. . What we want to do, as seen in the second clip, is to strictly isolate the movement to one leg. This is done by fully extending (locking out) the back leg at the knee and shifting all of the weight onto the front leg, without any use of momentum before pressing up through the front foot. . . . . . . . . . . . #stepup #stepups #boxstepups #unilateral #sl #singleleg #squat #strength #power #speed #rugby #strengthandconditioning #boxjump #plyometrics #quads #train #gym #dynamis See more

01.01.2022 Hip Hinge Progression . The hip hinge is one of the most fundamental movements taught in a gym setting. It is a precursor for many other exercises and is essential for a healthy performing body and optimizing the posterior chain. . Shown in the videos above is a linear progression of how the hip hinge could be taught before progressing to more advanced movements:... Exercise 1: Tall Kneeling Hip Hinge Exercise 2: Banded Pull Through Exercise 3: Dowel Assisted Hip Hinge (maintain three points of contact - head, upper back & tailbone) Exercise 4: KB RDL Exercise 5: BB RDL . It is important to remember that each individual is different. One way of progressing an exercise might work for one person, but not another. There are many other exercises/variations that can be useful. Finding what works for your client is the most important thing. . . . . . . . . . . #hiphinge #hinge #progression #hiphingeprogression #hingeprogression #deadlift #hipthrust #glutebridge #glutes #strength #power #speed #plyometrics #gym #train #RDL #dynamis See more