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The Performance Workshop

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23.01.2022 The Performance Workshop’s outdoor classes will be starting up next week! Spaces are limited and must be booked prior. Please email [email protected] or DM to secure a spot. Sessions are $15.00pp... All fitness levels welcome! COVID safe measures in place Your own mat and towel is required Please don’t hesitate to get in contact if you have any questions. Have a great weekend!

23.01.2022 INTERMEDIATE PULL-UP PROGRESSIONS If you’re completely new to training, it’s best to start with some fundamental strength work. If you’re ready to progress to body weight pull-ups, here are some progressions: Negative pull-up - start with your chin above the bar and lower to the count of 3, keeping control throughout the movement until you reach a dead hang.... Assisted pull-up - use a resistance band to counter some of your body weight. Start with a heavier band and reduce the resistance as you progress. Chin-up - while this is technically not a pull-up, it can be an easier variation to work on before progressing to a pull-up (overhand grip) using the above options. Pull-up to a dead hang - you’ve come this far so do it properly. Ensure your arms reach full extension. Maintaining tension and a bent elbow position throughout the movement makes them easier...and not a complete pull up. #pullups #pullupprogression

17.01.2022 Here is my favourite mobility routine that you can go through as many times as you feel you need! Take a 5 minute break and give these a go!

08.01.2022 Today was day 1 of an 8 week program I’ve started to prepare myself for the return to grappling. This is a small snippet into one of the 5 minute sets....safe to say I was feeling it. Need a quick 10 minute conditioning set? Give this a try: 1 minute each exercise; rest at the end! 1. Body weight squats 2. Squat Thrust 3. Push-ups... 4. Burpees 5. Lateral plank (5 seconds each side, rotating) Enjoy #bodyweightworkout #homeworkout #conditioning #bjj #grappling

06.01.2022 It’s been too long! Nice to be getting back to some heavier training Email or DM if you’re keen to give our new set-up a whirl! #strengthtraining @jjmmelbourne