On Friday 20 December we will be closing at the earlier time of 7pm to allow our staff to enjoy the festivities together. Last entry will be at 6pm, so you have enough time to enjoy your activity with us before we close. Sorry for any inconvenience caused.

Exercise

Videos

Exercise and training videos demonstrated by our Strength and Conditioning Coaches

Exercise Type

7 Way Hip

Exercise Type: Mobility

Back Squat to Box

Exercise Type: Resistance Exercises

Back Squat With Chains

Exercise Type: Resistance Exercises

Band Assisted Chin Ups

Exercise Type: Resistance Exercises

Band Assisted Nordic Lower

Exercise Type: Resistance Exercises

Band Assisted Pull Ups

Exercise Type: Resistance Exercises

Band Assisted Standing Rollout

Exercise Type: Resistance Exercises

Banded Bench Press

Exercise Type: Resistance Exercises

Banded Glute Walks

Exercise Type: Resistance Exercises

Banded Half Squat to Box

Exercise Type: Resistance Exercises

Banded Pallof Press

Exercise Type: Resistance Exercises

Banded Pallof Press to Overhead

Exercise Type: Resistance Exercises

Banded Pallof Press with Side Steps

Exercise Type: Resistance Exercises

Barbell Bulgarian Split Squat

Exercise Type: Resistance Exercises

Barbell Decline Bench Press

Exercise Type: Resistance Exercises

Barbell Goodmornings

Exercise Type: Resistance Exercises

Barbell Incline Bench Press

Exercise Type: Resistance Exercises

Barbell Overhead Press

Exercise Type: Resistance Exercises

Barbell Split Squat

Exercise Type: Resistance Exercises

Barbell Staggered RDL

Exercise Type: Resistance Exercises

Barbell Step up

Exercise Type: Resistance Exercises

Barbell Suitcase Deadlift

Exercise Type: Resistance Exercises

BB Bench Press

Exercise Type: Resistance Exercises

Bench Pull

Exercise Type: Resistance Exercises

Bent Leg Body Row

Exercise Type: Resistance Exercises

Bent Leg Copenhagen Hip Lift

Exercise Type: Resistance Exercises

Bent Over Row

Exercise Type: Resistance Exercises

Bird Dog

Exercise Type: Resistance Exercises

Bird dog DB Row

Exercise Type: Resistance Exercises

Bodyweight Bulgarian Split Squat

Exercise Type: Resistance Exercises

Bodyweight RDL

Exercise Type: Resistance Exercises

Bodyweight Split Squat

Exercise Type: Resistance Exercises

Bodyweight Staggered RDL

Exercise Type: Resistance Exercises

Bottoms up Waiters Walk

Exercise Type: Resistance Exercises

Box jump with depth drop

Exercise Type: Power, Speed & Agility

Cable Facepull to Overhead Press

Exercise Type: Resistance Exercises

Cable Facepulls

Exercise Type: Resistance Exercises

Cable Pallof Press into Overhead Arch

Exercise Type: Resistance Exercises

Cable Pallof Press with Side Steps

Exercise Type: Resistance Exercises

Cable Reverse Fly

Exercise Type: Resistance Exercises

Chain Press Ups

Exercise Type: Resistance Exercises

Chain Weighted Bench Press

Exercise Type: Resistance Exercises

Chaos Pallof Press

Exercise Type: Resistance Exercises

Chest supported DB Row

Exercise Type: Resistance Exercises

Chin Ups

Exercise Type: Resistance Exercises

Close Grip Bench Press

Exercise Type: Resistance Exercises

Concentric Supine Med Ball Throw

Exercise Type: Power, Speed & Agility

DB Batwings

Exercise Type: Resistance Exercises

DB Floor Press

Exercise Type: Resistance Exercises

DB Reverse Flys

Exercise Type: Resistance Exercises

DB Waiters Walk

Exercise Type: Resistance Exercises

Dead-bug

Exercise Type: Resistance Exercises

Deadbug Pullover

Exercise Type: Resistance Exercises

Deadbug with Lateral Resistance

Exercise Type: Resistance Exercises

Deficit Press Up

Exercise Type: Resistance Exercises

Downward Dog to Spiderman Lunge Flow

Exercise Type: Mobility

Dumbbell Bulgarian Split Squat

Exercise Type: Resistance Exercises

Dumbbell Chest Press

Exercise Type: Resistance Exercises

Dumbbell CMJ

Exercise Type: Power, Speed & Agility

Dumbbell Farmers Carry

Exercise Type: Resistance Exercises

Dumbbell Hip Thrust

Exercise Type: Resistance Exercises

Dumbbell Row

Exercise Type: Resistance Exercises

Dumbell Incline Chest Press

Exercise Type: Resistance Exercises

Dumbell Push Press

Exercise Type: Resistance Exercises

Eccentric (6s) Bench Press

Exercise Type: Resistance Exercises

Eccentric Barbell Bulgarian Split Squat

Exercise Type: Resistance Exercises

Eccentric Barbell Split Squats

Exercise Type: Resistance Exercises

Eccentric Chin Ups

Exercise Type: Resistance Exercises

Eccentric Dumbbell Overhead Press

Exercise Type: Resistance Exercises

Eccentric Glute Ham Raise

Exercise Type: Resistance Exercises

Eccentric Goblet Squat

Exercise Type: Resistance Exercises

Eccentric Inverted Row

Exercise Type: Resistance Exercises

Eccentric RDLs

Exercise Type: Resistance Exercises

EZ Bar Bicep Curl

Exercise Type: Resistance Exercises

Feet Elevated Body Row

Exercise Type: Resistance Exercises

Feet Up Bench Press

Exercise Type: Resistance Exercises

Football Bar Bench Press

Exercise Type: Resistance Exercises

Football Bar Incline Bench Press

Exercise Type: Resistance Exercises

Football Bar Overhead Press

Exercise Type: Resistance Exercises

Front Racked Split Squat

Exercise Type: Resistance Exercises

Front Squat to box

Exercise Type: Resistance Exercises

General RAMP Warm up routine

Exercise Type: Resistance Exercises

GHR Hold +Chest Press

Exercise Type: Resistance Exercises

GHR Side Hold

Exercise Type: Resistance Exercises

GHR Side Hold + Overhead Extension

Exercise Type: Resistance Exercises

GHR Supine Hold

Exercise Type: Resistance Exercises

GHR Supine Hold with Lateral Resistance

Exercise Type: Resistance Exercises

GHR Supine Hold with MB Extension

Exercise Type: Resistance Exercises

GHR Supine Hold with MB throw

Exercise Type: Resistance Exercises

Glute Bridge Hold

Exercise Type: Resistance Exercises

Glute Clams

Exercise Type: Resistance Exercises

Glute Ham Raise- Back Raise

Exercise Type: Resistance Exercises

Goblet Split Squat

Exercise Type: Resistance Exercises

Goblet Squat

Exercise Type: Resistance Exercises

Goblet Squat to Box

Exercise Type: Resistance Exercises

Half Kneeling Banded Pallof Press

Exercise Type: Resistance Exercises

Half Kneeling Cable Overhead Press

Exercise Type: Resistance Exercises

Half Kneeling Cable Pallof Press

Exercise Type: Resistance Exercises

Half kneeling Landmine Press

Exercise Type: Resistance Exercises

Half Kneeling SA DB Press

Exercise Type: Resistance Exercises

Hamstring Bridge Walk-out

Exercise Type: Resistance Exercises

Hanging Knee Raise

Exercise Type: Resistance Exercises

Hanging Leg Raise

Exercise Type: Mobility

Hip Flow

Exercise Type: Mobility

Hollow Hold

Exercise Type: Resistance Exercises

Incline Bench Row

Exercise Type: Resistance Exercises

Isometric Barbell Bulgarian Split Squat

Exercise Type: Resistance Exercises

Kettlebell behind back RDL

Exercise Type: Resistance Exercises

Kneeling Jumps

Exercise Type: Power, Speed & Agility

Kneeling Pulldown

Exercise Type: Resistance Exercises

L-sit

Exercise Type: Resistance Exercises

Landmine Cossack Lunge

Exercise Type: Resistance Exercises

Landmine Lateral Tunnel Lunge

Exercise Type: Resistance Exercises

Landmine Press

Exercise Type: Resistance Exercises

Landmine SA Row

Exercise Type: Cardiovascular

Landmine Split Jerk

Exercise Type: Resistance Exercises

Landmine Squat

Exercise Type: Resistance Exercises

Military Press

Exercise Type: Resistance Exercises

Nordic Lower

Exercise Type: Resistance Exercises

Nordic Lower

Exercise Type: Resistance Exercises

Off-set Trap Bar Carry

Exercise Type: Resistance Exercises

Overhead Barbell Walk

Exercise Type: Resistance Exercises

Overhead Squat

Exercise Type: Resistance Exercises

Paused Bench Press

Exercise Type: Resistance Exercises

Paused Front Squat

Exercise Type: Resistance Exercises

Pendlay Row

Exercise Type: Resistance Exercises

Pertubated Overhead Carry

Exercise Type: Resistance Exercises

Pertubated Overhead Press

Exercise Type: Resistance Exercises

Pertubated Overhead Squat

Exercise Type: Resistance Exercises

Pertubated Zercher Carry

Exercise Type: Resistance Exercises

Plank

Exercise Type: Resistance Exercises

Plank Plate Slides

Exercise Type: Resistance Exercises

Plank with Shoulder Taps

Exercise Type: Resistance Exercises

Plate Raise

Exercise Type: Resistance Exercises

Poolside Warm Up

Exercise Type: Mobility

Pull Ups

Exercise Type: Resistance Exercises

Push ups from Box

Exercise Type: Resistance Exercises

Push-up to tennis ball

Exercise Type: Resistance Exercises

Raise and Rotate

Exercise Type: Resistance Exercises

Repeated Med Ball Chest Throw

Exercise Type: Power, Speed & Agility

Rollouts

Exercise Type: Resistance Exercises

Romanian Deadlift

Exercise Type: Resistance Exercises

SA Cable Row

Exercise Type: Resistance Exercises

SA DB Bent over Row

Exercise Type: Resistance Exercises

Scap Push Up

Exercise Type: Resistance Exercises

Seated Arnold Press

Exercise Type: Resistance Exercises

Seated Box Jump- Drop Landing

Exercise Type: Power, Speed & Agility

Seated Cable Row

Exercise Type: Resistance Exercises

Seated Lat Pulldown

Exercise Type: Resistance Exercises

Side Plank with Leg Lifts

Exercise Type: Resistance Exercises

Side-plank

Exercise Type: Resistance Exercises

Single Arm Chest Press

Exercise Type: Resistance Exercises

Single Arm Dumbbell Push Press

Exercise Type: Resistance Exercises

Single Arm Landmine Push Press

Exercise Type: Resistance Exercises

Single leg Bound and Stick

Exercise Type: Power, Speed & Agility

Single Leg Calf Raise

Exercise Type: Resistance Exercises

Single leg Glute Bridge

Exercise Type: Resistance Exercises

Single Leg Glute Bridge Hold

Exercise Type: Resistance Exercises

Single Leg Glute Ham Raise Isometric

Exercise Type: Resistance Exercises

Single leg Landmine RDL

Exercise Type: Resistance Exercises

Single Leg Sit to Stand

Exercise Type: Resistance Exercises

Slideboard Dumbell Cossack Squat

Exercise Type: Resistance Exercises

Standing Rollout

Exercise Type: Resistance Exercises

Straight Arm Lat Pulldown

Exercise Type: Resistance Exercises

Straight Leg Body Row

Exercise Type: Resistance Exercises

Straight Leg Copenhagen Hip Lift

Exercise Type: Resistance Exercises

Supinated Band Pull-apart

Exercise Type: Resistance Exercises

Supinated Lat Pulldown

Exercise Type: Resistance Exercises

Supine Med Ball Throw

Exercise Type: Power, Speed & Agility

Tall Kneeling Cable Pallof Press

Exercise Type: Resistance Exercises

Tall kneeling Landmine Press

Exercise Type: Resistance Exercises

Tall Kneeling Pulldown

Exercise Type: Resistance Exercises

Tall Kneeling SA DB Press

Exercise Type: Resistance Exercises

Toes to bar

Exercise Type: Resistance Exercises

Trapbar Deadlift

Exercise Type: Resistance Exercises

Tricep Dip Hold

Exercise Type: Resistance Exercises

Tricep Dip Hold

Exercise Type: Resistance Exercises

Uchi Mata Press up

Exercise Type: Resistance Exercises

Waiter's Walk

Exercise Type: Resistance Exercises

Weighted Alekna

Exercise Type: Resistance Exercises

Weighted Body Row

Exercise Type: Resistance Exercises

Weighted Chin Ups

Exercise Type: Resistance Exercises

Weighted Dead bug

Exercise Type: Resistance Exercises

Weighted Deadbug

Exercise Type: Resistance Exercises

Weighted Full Glute Ham Raise

Exercise Type: Resistance Exercises

Weighted Plank

Exercise Type: Resistance Exercises

Weighted Push Up Plank

Exercise Type: Resistance Exercises

Y-Handcuffs

Exercise Type: Mobility

Zercher Carry

Exercise Type: Resistance Exercises

Zig Zag Rebound

Exercise Type: Power, Speed & Agility
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