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Equinox Performance Society
Phone: +61 450 909 438
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23.01.2022 Does your upper back feel stiff and sore from working behind a desk all day? - These are our two go-to relief exercises for upper back mobility! Thoracic Extensions (Vid 1)... 1. Start by placing a foam roller across the middle of your thoracic (upper) spine, with your hands behind your head, elbows tucked in. 2. Take a big deep breath and expand your front body as you bring your head and hands towards the ground, hold for a count, then exhale as you come back up and curl. 3. Aim for either 6-8 breaths or 50-60sec. Thread-The-Needles w/ Expansion (Vid 2) 1. Start in a table top position; wrists below shoulders and knees below hips. Inhale and dome the upper back by pushing your hands into the floor. 2. With your palm facing up, slide one hand underneath and away from the opposite armpit, as if trying to reach the other side of the room, and drop the shoulder towards the ground. 3. Hold as you exhale, then return to the start and alternate sides. - Tune in every Wednesday as we bring more DIY home mobility drills to help fix your stiff and sore body! #TeamEX
21.01.2022 Throwing it back today with our tutorial for Neutral Grip Pullups! Don’t just swing your way up like a monkey, rather start from a full hang, draw your shoulder blades down towards your butt and drive your elbows down hard as you pull. For those playing along at home, Pulldown variations involve the exact same patterns as a Pullup, but are just reversed!... Add in bands to make them easier or a weight belt to make them harder. Good technique trumps all, so if you want to slam Pullups for fun start with quality over quantity! Shoutout to @Tritoniam for the video Want to know more about how to program Pullups? Drop a DM! #TeamEX See more
20.01.2022 Why should we all be focusing on improving our cardio? A lot of people despise cardio, and I for one don’t blame them.. Recently, a lot of our goals have shifted though, and opportunities have opened for us to focus on things we have neglected previously, of which cardio is the lowest hanging fruit. ... We could all improve it somewhat (with very little physical or mental effort required to be honest), so it seems one of the most logical training modalities to pivot our focus too. Apart from the obvious respiratory and cardiovascular health benefits, improved general fitness also leads to better sleep, recovery, work capacity, energy expenditure and sex drive... Why wouldn’t you want to be fit? Recently I’ve identified cardio as a weak point of mine and have set out to improve it slightly every day. I absolutely hate long bouts of effort, so have set aside 15-20min a day of intervals as my prescribed cardio. I’m fortunate to have bought a pretty shitty AirBike (which I love dearly), so I alternate days between this and skipping. Want to improve your cardio through HIIT? 1. Pick a form of cardio you hate the least. 2. Work out how much time you have available, or are willing to dedicate to it, each day. 3. Break that time into 60sec rounds. 4. Pick an interval pattern, such as 30on / 30off, or 15on / 45off, and run with that for time. 5. Live your best life. Also; how good is it wearing whatever kit we want when we train at home? There are no rules, the limit does not exist... #TeamEX #training #physique #strength #fitness #health #equinox #gym #personaltraining #instafit #transformation #team #hampton #melbourne #performance #bodybuilding #powerlifting #coach #sport #results #muscle #fatloss #fitlife #nutrition #infograph #fitnessinfo #homegym #quarantineculture #hometraining
17.01.2022 Assembling Food Vs Cooking At the moment you probably sit in one of two camps: 1. Finding it easy to nail your nutrition, as you can’t go out to restaurants etc.... 2. Finding it easy to nail Uber Eats, because you can’t be assed cooking. The secret is; You don’t actually have to be a chef to be a savage in your kitchen at home! The concept of Assembling meals, rather than Cooking, comes from a chat I had with one of my clients about how they didn’t know how or what to eat at home because they are shit at cooking and struggle to prepare their own meals. Assembling meals is essentially just slamming together ingredients and seeing what goes together. The reality of having to Cook causes stress for some people, generally because they don’t rate their culinary abilities. The brain is a crazy thing, and having to put too much thought into something will have you reaching for the phone to order a large beef and bacon pizza from @barbalus_. And that’s fine, because with assembling we are going to choose 5 meal formats, create a roster for which days we will have which format, put together the absolute most basic of ingredients, and then Snapchat everyone with #cheflyfe. These are the easiest possible meal formats that I use & recommend: 1. Stir Fry 2. Pasta 3. Tacos 4. Curries 5. Homemade Burgers 6. Burrito Bowl 7. Salads So, just pick a protein to start for each, throw some carbs and veg in, some supermarket sauce, and whatever else you would potentially have that differs slightly with each. Don’t forget to go easy on the oils, but it’s honestly that easy. If cooking for more than 1 person, just track the whole thing and divide it by the amount of people. Boom. What have been your go to meals recently? #TeamEX See more
13.01.2022 The Boys of Equinox - Counting down the days until we are reunited with the rest of our team #TeamEX #JoinTheClub
