Functional Fighting in Sydney, Australia | Sports & fitness instruction

Functional Fighting

Locality: Sydney, Australia

Phone: +61 417 402 902

Address: WSU Werrington South 2747 Sydney, NSW, Australia

Website: www.westerncombatives.com.au/functional-fighting.html

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25.01.2022 Barbell Hip Thrust - Common Mistake The target muscle is the gluteus maximus. The core muscles stabilize the spine and maintain a neutral position. The adductor...s assist in some of the hip extension movement. To focus the load and stimulate the muscle at the end of the range of motion, wait 3-5 seconds. Common error Creating hyper-lordosis and lifting the buttocks, usually as compensation for limited range of hip motion or simply from lack of awareness. If you are new with this great exercise, we recommend to start without any heavyweight, only after you have mastered the basic movement, you may be ready to progress to the Barbell Hip Thrust! Start with your shoulder blades against a bench, your arms spread across it for better stability. If your shoulders don’t reach the bench, start with your butt slightly off the floor. Bend your knees to about 90 degrees, and make sure your feet are on the floor. Squeeze your glutes, lift up your hips, and hold 3 to 5 seconds. It’s very important that you don’t hyper-extend your lower back at the top (like we can see in this video) Want more info on more exercises? Log-in to the Strength Training App and enrich your knowledge! Subscribe Now for Full Access: https://www.muscleandmotion.com/pricing/ Or try our free version: https://www.muscleandmotion.com/prod/strength-training-app/

25.01.2022 Box Jumps (Marches) | Anatomical Analysis Box jumps are one of the main exercises in plyometric training or jump training. The High Box Marches is a good founda...tional exercise for developing ground reaction forces. HOW TO DO BOX JUMPS CORRECTLY: 1. Stand in front of a box or platform. 2. Place one foot on edge of the box. 3. Jump and land with the opposite foot on edge of the box and other foot on the floor, then immediately repeat. Which muscles do Box jumps work? In Box jump training you work all of your leg muscles and strengthen your core. The gastrocnemius fibers contract almost isometrically while the fascial collagenous elements lengthen and shorten like an elastic yo-yo spring. The speed of the Stretch-Shortening Cycle is fast. The movement in the hip and knee joints is minimal. The glutes and quads maintain stiffness and minimize the dissipation of kinetic energy. The hip flexors flex the hip (lift the knee). The iliopsoas is the agonist, and the main synergists are the rectus femoris, sartorius, and tensor fascia latae. Subscribe Now for Full Access: https://www.muscleandmotion.com/pricing/ Or try the free version: https://www.muscleandmotion.com/prod/strength-training-app/ #boxjumps #plyometrics #plyometricstraining #strengthtraining

24.01.2022 Anatomical analysis & Common mistakes The dragon flag is an advanced bodyweight core exercise. It’s important that you use proper form while doing the dragon fl...ag. You need to make sure you are fit enough to do the exercise properly in order to avoid injury. How to do the dragon flag Get into a proper position by locking your arms in a fixed overhead position. Lift your legs up into the air with your feet, legs, and torso sturdy and in a straight line. A dragon flag is typically performed lying face-up on a bench or on the ground with your hands grasping a sturdy object behind you for support. Only your upper back should be on the floor with all your weight on your shoulders and upper back. Keeping that straight line, slowly lower your body back down until it’s hovering parallel to the ground. Remain controlled in order to avoid arching your back. Then, raise your legs back up and repeat. Anatomical analysis The core muscles with an emphasis on the abdominal muscles move and stabilize the spine. The abdominal muscles contract dynamically for spinal flexion, and statically to stabilize the spine. Note that the movement is performed not only in the spine but also in the shoulder joint. In other words, the shoulder extensors, mainly the Latissimus dorsi, strongly pull the body upward and during the descent, prevent the body from falling down. The hip flexors are active statically to stabilize the legs. The Strength Training app is available for any movement professional looking to take his knowledge one step forward! Sign up for FREE and get access to 25% of all videos! https://www.muscleandmotion.com/prod/strength-training-app/

21.01.2022 Working on pistols? Check out these drills to get more efficient at your single leg squat.

21.01.2022 How to Single Leg Deadlift - Step by Step The single leg deadlift is a whole body, complete functional exercise that can be used for rehabilitation, as well a...s strength and conditioning purposes alike. The deadlift can be divided into 2 stages: The first stage: Lifting the bar to knee level. This is done mainly through knee extension. The trunk remains in a forward-leaning position. The second stage: Full extension of the hip and the knee until the body is fully straightened. Keep the bar in contact with the thighs. The latissimus dorsi pushes the bar back to the thighs. Keep the core muscles activated and the back straight. Want to see the full Anatomical Analysis of the Single Leg Deadlift? Log in now to the Strength Training app - Enrich your knowledge! Subscribe Now for Full Access: https://www.muscleandmotion.com/pricing/ Or try our free version: https://www.muscleandmotion.com/prod/strength-training-app/

20.01.2022 https://youtu.be/30ICzX6OdYo Movement addition for this week

20.01.2022 Strength Training App - Over 800 Exercises + Common Mistakes. Available for iPhone and Android Phone! Subscribe Now & Get 20% Off.

18.01.2022 We are a COVID Safe registered business. Please follow all NSW Health Guidelines. Ensure you bring your own equipment including gloves & a towel, sign in and sanitise your hands and equipment after use!

17.01.2022 The rail duck walk is an effective, elegant way to build exceptional lower body mobility and balance. This movement is unique because it encourages pushing your... ROM into new, deeper angles and positions. As you develop better movement mechanics through this challenge, you also strengthen your landing gear for future impact. With each step, stay as low as possible in order to reach a full ROM in your toes, feet, ankles, knees, and hips. This requires your back knee dropping below the rail and then rolling forward into the next step. Watch closely and you'll see this movement mimics the bottom of shrimp/pistol squats. In some ways, it's even better because you must actively move in and out of the deep positions in new ways, all while making tiny movement corrections to stay balanced. Over the past few weeks, we’ve uploaded 75+ #parkourstrength movement demos to YouTube. I also updated all my old playlists and created a few new ones for mobility training and shrimp/pistol work. More on the way soon https://m.youtube.com/user/DemonDrills/videos @tlynncarpenter @parkouredu @apexsom

17.01.2022 Training during lockdown.......

16.01.2022 http://www.westerncombatives.com.au/functional-fighting.html

13.01.2022 The twin heavyweight champions of the world training!

10.01.2022 Anatomy behind the Split Jump The Split Jump is a plyometric exercise that strengthens the gluteus maximus, quadriceps femoris, and calf muscles. Get into a lun...ge position and jump upward. Quickly reposition legs and land with feet in opposite positions. On landing, absorb the forces progressively through the feet, ankles, knees, hips, and back. The gastrocnemius is primarily involved in jumping, running and lower-body plyometric exercises. The gluteal muscles are powerful hip extensors for jumping and other explosive movements. The quadriceps muscles are involved in extending the knee in jumping and sprinting movements. All these active muscles also play an essential part in decelerating the body during landings. The hamstrings assist in hip extension and play a significant role in powerfully extending the hip for explosive jumps. The soleus assists in ankle plantar flexion. The main stabilizers are the core muscles and the gluteus medius. For more info about this exercise and many other plyometric exercises, check our Strength Training app! Subscribe Now for Full Access: https://www.muscleandmotion.com/pricing/ Or try our free version: https://www.muscleandmotion.com/prod/strength-training-app/

10.01.2022 https://youtu.be/-rHJkjHUbmo Today’s new movement!

10.01.2022 Nordic Hamstring Curl Highly effective hamstring exercise that can help prevent hamstring injuries. Subscribe Now for Full Access:... https://www.muscleandmotion.com/pricing/ Or try the free version: https://www.muscleandmotion.com/prod/strength-training-app/ #hamstrings #hamstringworkout #hamstringstretch #hamstringcurls #hamstringinjury

09.01.2022 Plank Variation - Stability Ball This exercise is great to strengthen the Core Muscles. Moving the ball from side to side challenges the oblique abdominals. Mov...ing the ball forward challenges the latissimus dorsi and the rectus abdominis. Rolling the ball to the side changes the line of the load from a straight line that passes through the middle of the body to an oblique line that goes from the shoulder to the opposite leg through a chain of muscles, among them the oblique abdominals. In this animation, we can see how the external and internal obliques are connected to each through along the line of the load. Subscribe Now https://www.muscleandmotion.com/pricing/ Or try the Free Version https://www.muscleandmotion.com/prod/strength-training-app/

07.01.2022 Floyd Mayweather

01.01.2022 Rondo’s intense boxing workout (via rajonrondo/IG)

01.01.2022 Jumping Rope Exercise Benefits Jumping rope can increase the elasticity and resiliency of lower-leg muscles, leading to a reduced risk of lower-leg injuries. Ju...mping rope regularly strengthens the calf muscles and improves the elasticity of the surrounding tendons and fascia. Muscles used in Jump Rope: The gastrocnemius fibers contract almost isometrically while the fascial collagenous elements lengthen and shorten like an elastic yo-yo spring (especially the Achilles tendon). Stand in the middle of the rope with one foot. Pull the handles straight up making sure the rope is taut. For beginners, the top of the handles should reach close to the shoulder as we can see at the end of this video. For more exercises with full anatomical analysis, check our Strength Training app at the link below https://www.muscleandmotion.com/prod/strength-training-app/ When you understand better, you can explain and teach better! Enrich your knowledge Understand the Anatomy of Strength Training!