Michael Lees Performance in Perth, Western Australia | Sport & recreation

Michael Lees Performance

Locality: Perth, Western Australia

Phone: +61 450 123 345

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• Sport & recreation
• Physical therapist
• Sports & fitness instruction
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• Fitness trainer

25.01.2022 SUNDAY SESSION Yesterday’s fun with @dave_lees13 throwing around some ideas for the @aspiregroup crew. See below for block one of our session. Set a clock for 32 minutes and aim to complete as many rounds as possible:... 100 skips 80 mountain climbers total 60 alternating DB snatches total 40 butterfly sit ups 20 burpees My score: 4 rounds This one was definitely a bit of a mental challenge, just had to grind through it. Give it a shot and remember to tag @michaelleesperformance and @aspiregroup if you get it done! #michaelleesperformance #aspiregroup #dowhatyoucando See more

24.01.2022 SUNDAY RUNDAY Today’s @aspiregroup running sesh for anyone who wants to give it a go! 3 rounds:... 90 second run/90 second recovery walk/jog 60 second run/60 second recovery walk/jog 45 second run/45 second recovery walk/jog 30 second run/30 second recovery walk/jog 15 second run/15 second recovery walk/jog *3 minutes rest between each round* The focus of this session is all about pacing YOURSELF and not trying to match anyone else’s pace. The run block is designed to be at a challenging pace that you can maintain for the whole time (eg 60 seconds) and the walk/jog block is all about allowing yourself a chance to recover before the next hard run effort. If feeling good, up the pace of each run as they time drops #michaelleesperformance @aspiregroup #dowhatyoucando See more

24.01.2022 UTILISING EQUIPMENT Check out these variations using a few different pieces of equipment. I know plenty of us are scrambling together a temporary home gym or maybe dusting off an old kettlebell at the moment and now have no idea what exercises to do. Remember that plenty can be done with a minimal equipment, you just need a bit of creativity! Keep an eye out for exercise tutorials and ideas over the coming weeks.... Aspire Group packages are available offering equipment loans, online classes and exercise tutorials so please contact us if you are interested. Exercises shown: 1: Kneeling slam ball 2: Kettlebell squat clean 3: Dumbbell hang power clean 4: Plate ground to overhead 5: Barbell high pull 6: Dumbbell power snatch #michaelleesperformance See more

22.01.2022 It’s been great to get back to our amazing facility @aspiregroup Osborne Park. I can’t wait to rip into tonight’s 5.45pm S&C with the crew, it’s shaping up to be a good one #aspiregroup #dowhatyoucando #michaelleesperformance

20.01.2022 White men can jump

20.01.2022 STRENGTH AND CONDITIONING Today’s arvo session with @tatjiana__ : A) 4 rounds: 10-8-6-4 RDL’s... 10-12 Split rows/side 10-12 Split squats/leg 10-12 Pallof press/side B) EMOM 8 (see video) Minute 1: DB complex (see below) Minute 2: 50 Double unders Dumbbell complex: 5 Deadlifts 5 Bent over rows 5 Hang power clean and press 5 DB front squats C) 3 rounds: 200m row 30 Butterfly sit ups #michaelleesperformance @aspiregroup #dowhatyoucando See more

19.01.2022 During these challenging times, now more than ever it is essential to prioritise your physical and mental health. Make sure activity remains a part of your routine no matter where you are, as it’s key in helping create a positive mindset. Keep an eye out for workout ideas in the coming days.... #michaelleesperformance See more

19.01.2022 Action shot from a few years ago during my rugby days...is it time to pull on the jersey again?

17.01.2022 Today’s fun testing some new programming for the @aspiregroup crew A) 2 rounds for time: 500m row 20 KB swings... 15 goblet squats 10 burpees *60 sec rest* B) 6 minutes on the clock : Max distance bike erg *60 sec rest* C) Amrap 8: 8 slams 10 plate sit ups 12 mountain climbers/side 100 single skips This program is an example of what we may complete at one of our ALL IN classes, a varied program testing the engine, working muscular endurance and also requiring an element of mental toughness to grind through it. Come on down to @aspiregroup to get involved in a session like this! #aspiregroup #dowhatyoucando #michaelleesperformance See more

16.01.2022 WEDNESDAY METCON This one is brutal! Give this midweek workout a crack for a solid 20-30 minute sweat session See alternative bodyweight options in brackets. 4 rounds:... 500m row (or 500m run) 40 banded hip thrusts (or glute bridges) 30 jack-knives 20 KB swings (or explodes) 10 Devils press (or burpee tuck jumps) *1 minute rest after each round Remember to tag me @michaelleesperformance if you add this one into your training this week #michaelleesperformance @aspiregroup #dowhatyoucando See more

15.01.2022 WORKOUT OF THE WEEK A) EMOM 25 1: 30-50 air squats 2: 30-50 kicksits... 3: 20-30 sit ups + overhead reach 4: 200m run 5: Rest *choose a challenging but achievable number of reps each exercise* B) 3 rounds: (30 on/30 off) Max rep burpees Hollow body hold Max distance gorilla crawl @aspiregroup #dowhatyoucando #michaelleesperformance See more

12.01.2022 Running into the week

11.01.2022 SUNDAY SESH Today’s bodyweight sweat session was deceptively tough, credit to @jeremyscottfitness for the ideas for this one. Definitely a spicy one for our @aspiregroup crew (and anyone else keen) to try today/this week, it’s just what I needed to get the body moving on a Sunday! On a 25 minute running clock complete:... 50-40-30-20-10 reps: Jumping jacks Mountain climbers (total) Drop squats Skater jumps (total) Immediately after finishing the above combo, complete 10 rounds (or as many as you can in the remaining time) of: 5 burpees 20 reverse lunges My time: 24.20 Enjoy crew and remember to tag me and @aspiregroup if you get it done! @aspiregroup #dowhatyoucando #michaelleesperformance See more

11.01.2022 That’s a wrap! What an awesome opportunity to be a part of the first @aspiregroup retreat, thanks to all involved who helped make the weekend such a blast!

10.01.2022 THORSDAY Today’s upper body blast A) 3 x supersets: A1) 3 rounds:... DB floor press x 10-20 Deficit push up x 5-10 A2) 3 rounds: Supinated curls x 10-20 Heavy barbell curls x 5-10 A3) 3 rounds: Tricep kickbacks x 10-20 Skullcrusher -> narrow press x 5-10 B) 2 rounds: 30 sec overhand barbell curl 60 sec hammer curl -> supine curls 30 sec overhead tri extension 60 sec TRX skullcrushers 30m waiters walk/side 30m holster hold This one gave a serious pump, give it a shot and remember to tag me if you get it done this week. Enjoy! #michaelleesperformance @aspiregroup #dowhatyoucando See more

07.01.2022 SPRINT SESSION Here’s a belter of a sprint sesh I got through yesterday. I love this style of training, a real focus on max speed for each effort with plenty of rest in between sets. I ran but feel free to row/bike/ski erg if needed. 4 x 200m leaving every 60 seconds... 6 x 100m leaving every 60 seconds (complete 10 pushups during rest) 6 x 50m leaving every 45 seconds 6 x 25m leaving every 30 seconds Finisher: 4 rounds: 20 seal jacks 20 double crunches Remember to tag me @michaelleesperformance if you get it done! @ North Beach, Western Australia, Australia See more

03.01.2022 Get outdoors whilst keeping your distance for today’s @aspiregroup community workout: A) 18-15-12-9 Push ups (+ variation if able) Pause jump squat... Leg raise *45 sec superman hold after each round* B) 3 rounds for time: 40-30-20 reps Alternating v-ups Jumping lunges 90-90 shoulder taps *400m run after each round* C) 2 rounds 1 min plank 1 min long leg bridge 30-45 sec isometric RDL hold/leg Tag me @michaelleesperformance if you get this one done and few free to share too #michaelleesperformance See more

02.01.2022 LIVE SESSION Our @aspiregroup 5.45pm session is going live tonight for the first of our online lockdown workouts. @tatjiana__ and I gave this brutal combo a crack this morning, tune in to see what we did ... #michaelleesperformance @aspiregroup #dowhatyoucando See more

01.01.2022 Anyone else pull this face after 60 calories max effort on the rower?! This was part of our first session from the @aspiregroup Bali retreat 20 min AMRAP with partner:... 200 skips (singles or double unders) 160 KB swings 120 calories on rower 80 burpees 40 thrusters *one partner working, one resting, break up reps how you like* Grab a mate and give it a shot!