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25.01.2022 The front step up is one of the lower body strength exercises we use in the phase 4 FMS Strength Program to compliment the squat. The front step up is a brilliant lower body strength exercise to build strength and conditioning in the quads, glutes and hamstrings, whilst also developing your core muscles. Being a unilateral movement the front step up, like all other step up variations is a great exercise for anatomical structural balance, meaning better symmetry from left to r...ight sides plus, an added benefit of any unilateral movement is that it trains the transverse plane more so your core muscles benefit also. In this exercise tutorial Rad and Richard walk you step by step through how to do the front step up using a barbell and step at mid shin height. This exercise tutorial is from our Phase 4 FMS Strength Program.

23.01.2022 The skin the cat is one of the best shoulder mobility drills and is a major part of our FMS warm up. We skin the cat every day! The gymnastics rings require a lot of strength to master and the best way to do so is bank plenty of time in practice. Movements like the skin the cat are essential for anyone wanting to level up their calisthenics or gymnastics game. Skin the cat is a rotational 360 pull from the hanging position to "over your shoulders". Skin the cat will primarily work lats, long head of triceps and abdominal muscles.

22.01.2022 Overload concept can easily become overwhelming. Especially in the beginning. Earlier this week we discussed the concept of earning your deload period. The idea is that if you're not working out hard enough, you shouldn't need a deload. Here's the thing neuromuscular overload is subjective!... In today's show we discussed how the overload principle works if you're a beginner. We refer to this as 'training age' when you have a young training age you'll find overloading your body happens easily. In most cases, just by adding more frequency and consistency. People new to our tribe (either online or in the gym) experience an increase in both because the Foundation Movement System is (for most) a radical lifestyle intervention. People aren't usually used to training six days per week. So in the beginning (during the first three program phases), we just teach people to focus on the workouts and the frequency. We keep it pretty simple. This is where we lay healthy foundations. Rituals. We build the strength and mobility, plus the habit of daily movement. From here we start to use more advanced intra and inter set overloading techniques. But in the beginning, it's not necessary. In fact, it would be overwhelming.

21.01.2022 She doesn't always need to squat bro! There's a notion that to build sexy glutes you just squat lots. But that couldn't be farther from the truth. If you've got weak glutes, squatting will only build big quads! Why?... Thanks to our modern sedentary lifestyles, we have lazy glutes. A combination of prolonged sitting, and a lack of specific strength training is the cause. The problem stems deeper than the muscles that move your hip joint. Your operating system is compromised! Remember, the six adaptations of strength. 1. Recruitment is an increase in the number of motor units being activated for a specific movement. 2. Rate Coding or Firing Rate is a decrease in the time between each electrochemical signal sent to the corresponding musculature which increases rate of contraction. 3. Synchronization or Intra-muscular Coordination is a decrease in the amount of time between motor units firing and working together. 4. Contribution or Inter-muscular Coordination is how effectively timed the different contributing muscles to a movement are fired. 5. Antagonist Inhibition or Reciprocal Inhibition is a reduction of resistance from the muscles opposite of those performing the movement. 6. Motor Learning refers to the neural connections and programs within the brain that will affect your development of learning movements. When we stop using a program in the brain stop stimulating the neural connections and muscles, the whole system breaks down. Furthermore, if the system was never properly developed for example a sedentary childhood, there's even bigger problems! You won't have adapted and you'll lack these fundamentals of strength. We're seeing this more often. People wanting to get strong, flexible and athletic, who are compromised is areas of the body due to a lack of motor learning. They literally don't have the software installed to perform properly. In this case, attempting complex movement patterns like the squat, will only make things worse! There's a very big chance that if you have an underdeveloped part of your body, (like the glutes) that you want to change, you're going to need to go back to the basics, and learn how to move again. In today's Unity-V episode Kaliesha and I take you out onto the gym floor to reveal the some of our favorite exercises and drills to fire up and fix weak glutes pay attention, these simple movement will have a big impact on your squat.

21.01.2022 [Morning Motivation] Should you stretch or lift weight if you have back pain? Today we tackle a wildly debatable topic. And answer more of your questions

20.01.2022 How to increase mobility with PNF stretching techniques. This weeks we're sharing the four most advanced methods of stretching we use in the FMS to deliver flexibility results. WARNING: these techniques are not for the faint hearted. Although they deliver incomparable results to the more basic stretching and mobility drills shown earlier we recommend attempting the previous methods first....Continue reading

19.01.2022 Handstands are an extremely rewarding skill to unlock but make no mistake to do so, you are defying your genetics! We're not designed to stand on our hands. Mastering this skill requires an immense amount of adaptation from your joint tissues, muscles and nervous system. The key areas that will need to evolve are your wrists, hands, arms, shoulders and core muscles. This fantastic beginner to intermediate handstand progression called the handstand wall run covers all areas of your body that must be strong for handstands. In our Foundation Movement System at Unity Gym this is a go, no go progression. Until our tribe can perform good technique in the handstand wall run we do not allow them to invert.

19.01.2022 There's a misconstruction that intermittent fasting is the best way to lose weight. If you follow all the insta-famous fitpreneurs pedaling intermittent fasting diets online I wouldn't judge you for thinking so. But the cold hard truth is, intermittent fasting is not really the best way to lose weight. In fact, it might be an average way to try to lose weight.... Here's why weight gain issues are nearly always related to psychological issues. And if you have a bad relationship with food, then intermittent fasting may exacerbate the issue. In my experience, to lose weight you first must overcome the psychology around weight gain. And until you do, no diet will work. You may get an initial result, but long term you'll almost certainly lose the battle. So why do we advocate intermittent fasting? One word autophagy. Autophagy is the process whereby a cell repairs itself by removing damaged or dysfunctional components and replaces them with healthy, functional cell parts. Think of it as your cells internal ‘house cleaner’. The failure of autophagy is the main reason for the accumulation of cell damage and aging. The failure of autophagy is also now recognized to be an important part of the disease process in type 11 diabetes, heart disease cancer neurodegenerative disease especially Parkinson disease and osteoarthritis. And autophagy (although present under conditions of cellular starvation such as during exercise or general caloric restriction), is upregulated when fasting. Surely fighting diabetes, cancer, neurodegenerative disease and osteoarthritis, plus dramatically slowing ageing warrants the serious consideration of fasting. In our programs we teach our tribe how to incorporate intermittent fasting into their daily lives with a three step system. The good thing about intermittent fasting is it's not a one size fits all process. There are a stack of variables we can play with to find what's best for an individual. And that's how we do it so successfully. If you have any questions or thoughts feel free to reach out at any time. If you would like to watch the live video click the link. If you'd like to join the discussion live, then make sure you subscribe to our Youtube channel. http://bit.ly/UnityGymChannel

17.01.2022 Squatting is a resting position. At Unity Gym we're leading a chair rebellion! One of our key goals in the Foundation Movement System is to help people rediscover their squat. For many people it takes time. Because our bodies have adapted to the chair.... Mobility and flexibility are both key elements. But so is strength and conditioning. Using a series of well planned exercises you can (and will) improve the strength in your knees, ankles hips and core Because you never know when you might need a rest, and won't have a chair. Here's to not needing a chair. Here's to reclaiming your squat! P.s. people with strong and mobile legs live longer (seriously)

15.01.2022 Hip flexibility exercises. Is it possible to overcome a leg length discrepancy? Unlocking your body's flexibility potential is the best way to optimizing your movement potential. The hips in particular are an area that you’ll see massive potential upside.... Compromised flexibility in the muscles that move the hips like the glutes, hamstring and hip flexors will be detrimental to your squat and also prevent progress in calisthenics movement like the straddle press handstand, straddle planche, stalder press and many more. Achieving better mobility and flexibility in the hips is fairly straightforward. Any program that progresses you through a variety of active, passive, loaded and end range drills will produce great results. But from time-to-time you’ll hit bumps in the road that stifle progress. A common issue we see is when an individual has a leg length discrepancy. This causes one leg to jam up into the hip socket, called the acetabular socket. A resulting tightness in the surrounding cartilage labrum and muscle stiffness can occur, making it extremely hard to perform movements like the front splits, without experiencing a big difference in leg and hip symmetry. So how do you overcome your leg length discrepancy. First, it’s important to note that there are a variety of causes. Some people will actually have a difference in the bones structures themselves. But those cases are rare. In most cases the issues stem from further up in the spine. If it’s a structural issue then there’s workarounds such as specially designed orthodix for your shoes. If the issue is related to structural imbalances in your spine caused by compromised length or tension in certain muscles, then strength and conditioning will be effective. Either way, you’ll benefit from knowing how to decompress your pelvis and clear the way for more effective stretching and mobility training in your hips. On today's Unity-V episode we’re joined by Yani and Rad’s personal Physical Therapist to revealed some brilliant decompression drills we use at Unity Gym and FMS online to help our tribe overcome their leg length discrepancy to improve hip flexibility.

15.01.2022 Uneven body parts can cause injury. We encourage our clients to complete an initial Foundation Strength & Mobility program to improve anatomical structural balance. Think even muscles left to right side of your body (PLUS) balance between agonist and antagonist muscles in each joint then finally balance in the support/posture structures of your body think rotator cuff, core, glutes and abs etc. This is an essential; part of any good program and in our opinion essentia...l skill set of any good coach. If your coach or trainer (or program) isn't first addressing imbalance in your body start looking for a new coach! Today on UNity-V LIve Morning Motivation we answer questions from: 1. Caterina Wills 2. David Richards From the Foundation Movement System online coaching program http://bit.ly/fmsflashsale

15.01.2022 Our Foundation Movement System is a little different to your average strength training program. One of the big differences is that we seperate upper body training into bent arm strength and straight arm strength. Bent arm strength routines consist of movements that bend or straighten the elbow using the biceps, triceps, shoulders, chest or back muscles. To support the big compound movements and primary muscle groups we also include supplementary work and conditioning work for the abs, core, rotator cuff, shoulders and forearms.

13.01.2022 Bent arm strength seems obvious if you workout regularly. Perform exercises that bend your arms bench press, shoulder press, chin ups, biceps curls and tricep extension. Of course there's the advanced calisthenics movements too like handstand push ups, single arm chin ups and muscle ups. But you get the point.... Here's the thing tho although straight forwards, so many people get these movements wrong. Did you know that a common reason for tendon issues in the forearms and elbows (like golfers/tennis elbow) is caused by dysfunction in the shoulders? Seriously, we see this issue fairly commonly. It's quite clear that there's a large disconnect between how you should train bent arm strength and how we're actually practicing it. And getting it wrong can lead to really frustrating issues that can stifle progress.

13.01.2022 There's a misconception about stretching or strengthening sore muscles. Diagnosis is critical because treatment varies tremendously. Are we dealing with delayed onset muscle soreness (DOMS). Or is it something more serious like a tendon strain, tendonitis or tendinosis.... DOMS is the pain and stiffness in muscles after exercise. DOMS is caused by microtrauma to the muscle fibers from strenuous eccentric contraction. DOMS can easily be mitigated by getting enough dietary protein, soaking in epsom salts, supplementing magnesium, eating anti inflammatory foods and simply, warming up properly before exercise! Tendon strains are among the most common sports injuries where a muscle or tendon (the fibrous tissue that attach muscle to bone) stretches too much or tears. In either case, stretching is NOT suggested, as you will only exacerbate any tear. Tendonitis is an acute inflammation of the tendon. The main cause of tendonitis is an abusive load, which can occur in one, or via multiple instances. Inflammation from acute tendonitis usually responds to medications, anti-inflammatory treatment and rest. Tendinosis is tissue degeneration. Tendinosis treatment can take time because it relies on rebuilding tissue quality and strength. No action will actually make it worse, as the tissue will likely continue to degenerate over time. The distinction between each condition is extremely important because failure to properly diagnose and treat accordingly can be detrimental to your progress. And it's extremely important to program optimally once you understand the myriad of physiological adaptations occurring in your body. Progressive overload is essential for results. Overdoing it, or just simply getting the principles of periodization wrong is not. So should I stretch sore muscles?

10.01.2022 Pull ups are an essential strength skill for anyone wanting the master calisthenics. But if you can't do them they can be insanely hard. Most people and trainers resort to using band assisted, or assisted machines to develop strength. But they don't deliver good results! The best way to develop strength in a calisthenics movement that you want to unlock is through eccentric and isometric contractions. If your goal is to master your bodyweight you must first understand how to use isometric and eccentric contractions. In today's video Rad and Richard from Unity Gym walk you step-by-step through the a great calisthenics beginner pull up progression using eccentric contraction.

09.01.2022 Here’s the second bent arm strength workout from our phase 4 FMS Online program At Unity Gym we do bent arm strength training on Monday and Thursday to strengthen the pressing and pulling movement patterns for strength training movement like the overhead press and chin up, and calisthenics movements like the muscle up, handstand push up. As usual, we start our workout with skill training and the first calisthenics skill we unlock for our clients is the handstand.... In phase 4 of the FMS Online program we have progressed to the first inversion handstand drills where we take to the wall for 45 degree feet to wall handstand drills. These drills help to solidify the core strength we’ve been developing in the front and back body line drills and now allow you to really work on conditioning your wrists and shoulder in preparation for freestanding handstands. To holistically strengthen the body we always combine handstand training with a straight line bodyweight decompression drill called the handstand hang. Then we move to the neutral grip gymnastics ring pull up progression to continue our vertical pull strength development. This movement will help you dial in your upper body pulling strength. To work the opposing muscles we combine the vertical pull with vertical pushing and in phase 4 we’re working on the box headstand push up progression. This is a brilliant intermediate progression of the handstand pushup that will help you dial in your overhead push strength. We continue the workout with supplementary work for both the push and pull patterns using a more difficult bodyweight gymnastics ring row and an epic push up drill called ‘diamond pushup’. To round out the body we always work on the L-Sit strength, which is the opposing strength exercise to the handstand because the scapular are depressed in the L-Sit and elevated in the handstand. We finish of the workout with remedial and conditioning work for the elbows using a seated 30 degree dumbbell pronated grip bicep curl and a thick grip dumbbell tricep extension. Would You Like To Work With Us? If you liked this workout, and would like access to all our programs, our progressive intermittent fasting nutrition program we invite you to join our tribe and work closely with us in our Online FMS Coaching program. You’ll learn more about mobility, flexibility and how to capitalize on your body's leverage and supercompensation adaptation systems to maximise your strength and flexibility and help you achieve your true potential. For more details go here: http://bit.ly/fmsonline

09.01.2022 Here’s the straight arm scapular strength workout from our phase 4 FMS Online program At Unity Gym we do straight arm scapular strength training on Wednesday and Saturday to strengthen the core muscles and straight arm scapular strength for calisthenics movements like the handstand, planche and front, back and side levers. As usual, we start our workout with skill training and the first calisthenics skill we unlock for our clients is the handstand.... In phase 4 of the FMS Online program we have progressed to the first inversion handstand drills where we take to the wall for 45 degree feet to wall handstand drills. These drills help to solidify the core strength we’ve been developing in the front and back body line drills and now allow you to really work on conditioning your wrists and shoulder in preparation for freestanding handstands. As usual, we always combine handstand training with straight line bodyweight decompression, to holistically strengthen the body. Then we move to the assisted tuck planche progression to continue our planche strength and conditioning. This movement will help you dial in your scapular protraction strength. To work the opposing muscles we combine the planche with the front lever and in phase 4 we’re working on the tuck lever progression. This is a brilliant intermediate progression of the front lever that will help you dial in your scapular retraction strength. We continue the workout with supplementary work for both the scapular retraction and depression using a more difficult bodyweight single arm scapular depression drills and an epic scapular control drill called ‘the ring circle’. To round out the body we always work on the L-Sit strength, which is the opposing strength exercise to the handstand because the scapular are depressed in the L-Sit and elevated in the handstand. We finish of the workout with remedial and conditioning work for the shoulders.

07.01.2022 There’s a notion that stretching or flexibility work is done to warm your body and prepare for a workout. Or, it’s something that you do at the end in any case it’s something that you fit in only if you have time. Today Rad and Yani disclose the one biggest secret to their flexibility training that 99% of people are getting wrong!

07.01.2022 Squat variations are some of the best exercises for both strength and mobility but they can also be extremely difficult and dangerous for an unprepared body. There are both strength and mobility pre-requisites to achieve prior to loading up a heavy barbell on your back (back squat) or chest (front squat)! Failure to properly strengthen the muscles stabilising your knees, hips and ankles, plus posterior core and in addition, removing neural restriction and length tension iss...ues in your lower body, will almost certainly result in unnecessary wear and tear to your joints. Possible even injury! In this video Rad and Richard take you through a full tutorial of our level 2 Squat Strength Foundations Program. This routine is a unilateral squat workout focussing on ironing out any anatomical structural imbalances in the body whilst developing the core and balance. We do this by using single leg step up variation, coupled with hamstring, split squat, glute and core exercises. Plus, in alignment with our calisthenics goals, we continue to develop your handstand skill and strength and include supplementary work for the legs, abs and core.

07.01.2022 How do you get more flexible? By systemizing your stretching routine One of the most common questions we get is, "how do I fit both stretching and strength training into my workouts and still see gains in both?"... It's true stretching before strength training will at best, compromise strength at worst, could increase the chances of injury. Last week I spoke about how attempting both these goals in the one workout was not usually the best idea. With the exception of beginner level people, it's not ideal to stretch a muscle before you stress it with a heavy load. And when you finish your strength training there's not much time left to stretch. Unless your priority is flexibility. In which case, you'll be less concerned by jeopardising strength in the short term you will need a system that incorporates both stretching and strength without compromise. So how do you fit both stretching and strength training into a workout? The majority of our success is thanks to our systemization of stretching, mobility and strength training and we do it in a way that builds a balanced body. We make people strong, flexible and athletic by programming as follows: Mobility Stability Strength Initially we prioritize mobility and for most new clients that means that there's a big focus on incorporating mobility and stretching into the workouts. Initially mobility is covered in our warm up routine. And stretching is done between sets during the time people would usually rest. We avoid compromising strength by hitting opposing muscle groups. Once you are more conditioned our senior students add loaded mobility drills at the end of the workout. This obviously ads time to the workout, but we've found that once people are accustomed to our system, they happily oblige. On today's episode of Unity-V Morning Motivation Rad and I take you out onto the gym floor to show you the secret to our system.

02.01.2022 The Foundations Strength program is done and dusted and now we are moving into the phase 4 FMS strength program we transition to bilateral movements for the squat. Keeping to the calisthenics traditions, we start this workout with handstand skills and progress onto the wall to take the body up-side-down for the first time. This is where it gets exciting the foundation core strength is sufficiently built now and you are ready to invert! Then we move to glute loop goblet sq...uats using kettlebells. In this video Rad and Richard demonstrate two methods of goblet squat for those who have tight calves or the ankle ROM is compromised, we have an exercise just for you. As usual we couple the squat progression with hamstring work and progress onto the bent hip Nordic Hamstring curl. These are incredible exercises borrowed from EPL soccer teams after it was discovered hamstring resilience in players was directly correlated to the Nordic ham curl strength. We finish the workout with complementary work for the quads, hamstrings, glutes, hip flexors and core muscles to provide a complete lower body workout that’s perfect for intermediate level people.

02.01.2022 Can intermittent fasting build muscle? If bodybuilding is your priority, then you should pay attention to today's discussion. There are a variety of intermittent fasting diets and there's no doubt now that they are beneficial for longevity and overall health.... But are they also good for bodybuilding? If the priority for bodybuilders is to create caloric surplus and maximise muscle protein synthesis, then surely not However, if you speak to Ori Hofmekler, creator of the Warrior Diet, you'd be mistaken. The warrior diet is an extreme version of intermittent fasting where by you eat for only 4 hours per day, fasting for the other 20. One of the claims (to my [Yani] knowledge not backed by scientific literature yet) is that it upregulates growth hormones and testosterone which does have some benefits for muscle growth. At Unity Gym we have certainly experienced sufficient muscle gain through intermittent fasting for 16:8 (16 hours fasting, 8 hours eating). But that's not to say, it's as effective as eating throughout the day for bodybuilders. Our tribe do fast or follow a time delayed eating method to some degree. They're also taught to prioritise dietary protein during the refeed window. By building our meals around our personal optimal dosage of protein (0.4 x body weight in KG) we maximises muscle protein synthesis during the refeed window. Which certainly contributes to our muscle maintenance! It's probably not quite as effective as eating 5 or 6 servings of dietary protein, spaced throughout the day. We're satisfied [long term] health benefits mitigate reduction in gains.