Week 1 Workouts

"Take care of your body. It's the only place you have to live in." - Jim Rohn

This week we begin the new training cycle, with a focus on single leg strength (knee health), trans-plane movements, and shoulder mobility.

The distinction between mere 'workouts' and 'training' is profound, think of the difference between randomly gathering berries and methodically farming.

So you will be pleased to hear that every element of the program has been meticulously crafted for our progress, removing guesswork so we can focus on what truly matters: showing up consistently.

We all acknowledge that regular training can result in enhanced performance, increased lifespan, and enriched mental well-being. But let's not forget that these benefits don't materialise overnight. They’re the fruits of consistent, diligent effort.

So consistency is the heart of the process. Each workout session, every balanced meal, and the much-needed hours of sleep all compound!

Consistency is not only for enhancing our physical strength, or building a beach body, but also about valuing our health. Our daily decisions pave the way to a healthier life, simple!

Believe me when I say, I understand the hurdles. This message is as much a reminder for me as it is for you. I am right beside you in this journey, to our shared ambition of better health (((and better Jiujitsu!!)))

Here's to the new cycle. See you on the mats!

Mobility and balance, M&B:

30s Knees on the Ball

5 Worm to 1-5 Back Extensions

 12-20 Cossack Squat with Ball Assist

Rest as needed, move slow for 3 sets

Time under tension, TUT:

6-10 Half Kneeling Press to Windmill / Side

6 ATG Lunge / Side

Rest as needed between 5 sets

Moving with purpose, MWP:2 rounds of 30 seconds on, 30 seconds off;

1) Kettlebell Swings

2) Knee-ride Jab Cross

3) Banded Pull Aparts

4) KB Switch Lunge

5) Plank Knees to Mount Elbow

6) Burpees

 7) Push Up Pull Across

Rest 60seconds

Monday the 5th April...

Mobility and balance, M&B:

10 Plank Pressout on Ball

10 Pendulum Jackknife Twist

10 Goodmornings on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

10-20 Gorilla Rows -

5-10 Rack/Goblet Lunges with Twist / Side

Rest as needed between 4/5 sets

Moving with purpose, MWP:

5 Rounds of 30 second On, 30 Seconds Off:

KB Pushups

Scorpion Plank

Bearhug Lunges

Wednesday the 7th April...

Mobility and balance, M&B:

12-20 Shoulder Taps with Feet on Ball

12 Underside Switch on Ball

20 Alternating Hamstring Curl on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

6-12 Leg Lowerings

3-6 Wall Walks

10 Roll to Squat Jump

Rest as needed between 4 sets

Moving with purpose. MWP:

5 Rounds of 30 second On, 30 Seconds Off:

Banded Shoulder Press

Goblet Squat

Ground and Pound