X-Element 02/02/2015

X-Element 02/02/2015 Lots of new skills for the team with a focus on asymmetric loading.  Elements4Life continues to provide a valuable platform for absolute functional training.  We continue to work through all planes of motion and build genuine 360 strength.   Stage 1 – Warm Up Warm Up of the Week  …

Continue reading

X-Element 18/02/2015

X-Element 18/02/2015   Stage 1 – Warm Up Warm Up of The Week   Stage 2 – The Grind – 6 Minutes Per Superset 12 Bulgarian Bag Squats / Lunges 8 Bicep Curls Fixed Barbell / Tricep Curls Fixed Barbell 8 DB Hammer Press /…

Continue reading

X-Element 16/02/2015

X-Element 16/02/2015 As to our blog article on ramp up sets we decided to implement an intelligent warmup into our session today. Stage 1 – Warm Up 20 Body Squats 15 8KG Squat Upright Row 10 10kg Squat Upright Row 8 12kg Squat Upright Row 6 14kg…

Continue reading

X-Element 11/02/2015

X-Element 11/02/2015 Our small group classes utilise the entire gym, all methods and all the equipment available to us.  This is why our systems and programs are so effective. Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – Gym Equipment…

Continue reading

X-Element 09/02/2015

X-Element 09/02/2015 1 Minute Butt Contractions!!!! 🙂 Get those glutes firing as they are required…..for life and are paramount to your effectiveness in the gym and for most functional movements! We also utilised some multi-planar movements to endorse my latest blog piece on this subject….

Continue reading

X-Element 04/02/2015

X-Element 04/02/2015 Strength.  Eccentric Focus.  4:1 Rule   Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – Thrust This! 5 Rounds 50 Single Leg Lunge DB Thruster   Stage 3 – Sumo – 3 Rounds 12 Sumo KB Squats  …

Continue reading

X-Element 02/02/2015

X-Element 02/02/2015 The E4L Internal games have started and we are working through our athletic components.   Stage 1 – Warmup Warmup Of the Week   Stage 2 – E4L Games Element – The Spark Version 1 – 10 Mins Max – 3 Rounds Members Only Workout Component (Sorry)…

Continue reading

X-Element 28/01/2015

X-Element 28/01/2015 Working on Eccentric focus and ensuring a neural connection between action and contraction.   Stage 1 – 8 Min Rounds – 3 to 5 Sets  KB Walking Lunges DB Standing Military Press   DB Reverse Fly Rope Pull Downs   Deadlifts KB Swings  …

Continue reading

X-Element 19/01/2015

X-Element 19/01/2015 Working on some serious strength elements. Stage 1 – Warm Up  Warm Up Of the Week   Stage 2 – Bubble Butt  Barbell Deficit Squats Barbell Lunges / Spilt Squats   Stage 3 – Heavy Lifts – Sets based on capacity with clear rest…

Continue reading

X-Element 12/01/2015

X-Element 12/01/2015 Stage 1 – Warm up  Warm Up Of The Week   Stage 2 – Strength and Eccentric Focus – 30Reps – 3 Rounds Bent Over Row / KB Static Upright Row KB Swings / Back Squats   Stage 3 – Lap of Times Square…

Continue reading

X-Element 8/01/2015

X-Element 8/01/2015 Working on strength, resistance and some key muscle lines in support of some awesome X-Element HIIT sessions earlier in the week. With the strict chin-ups try exploring a cluster set formation to maximise volume (Take longer rest periods to increase reps). Stage 1…

Continue reading

X-Element 27/12/2014

X-Element 27/12/2014 Everyone enjoyed this session and we used the entire gym Zone Workout – 39min Working in all parts of the gym – 5 Zones (Dumbell, Functional, Lifting, The Rocket, Plate Loaded) 2 Skills in each zone 30 Reps per skill 300 Reps in total…

Continue reading

X-Element 22/12/2014

X-Element 22/12/2014 Stage 1 – Lifting Heavy Things 20 Front Squats 30 Back Squats 30 Deadlifts   Stage 2 – Superset 5Min Cardio 50 KB Swings 50 Pushups 20 Chinups 50 DB Lateral James Bonds   Stage 3 – Skipping Mad – As many as you…

Continue reading

Saturday Open Sessions 20/12/2014

Saturday Open Sessions 20/12/2014 Stage 1 – Warm Up Warm Up Of The Week Stage 2 – The Grind 1 Bulgarian Carpark Shuttle 6 Wall Ball 6 Box Jumps 6 Ab Mats 6 Thrusters 6 KB Swings 6 KB Upright Rows 1 Plate OverHead Walk…

Continue reading

X-Element 17/12/2014

X-Element 17/12/2014   Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – Super Set Military Press Incline Bench Rear Delts   Stage 3 – Balance/Strength KB Single Leg Extension   Stage 4 – Push/Pull – 30:10 – 3 Rounds TRX…

Continue reading

X-Element HIIT 16/12/2014

X-Element HIIT 16/12/2014 Stage 1 – Warm up Warm up Of The Week Stage 2 – TABATA VARIATION – 6 Skills – 30 Minutes Sled Shuttle Thrusters Band Shuttle Tosonator Box Jump Bulgarian Bag Squat Stage 3 – Ride – TABATA Bikes Stage 4 –…

Continue reading

X-Element 15/12/2014

X-Element 15/12/2014 Stage 1 – Warm Up Warmup of the Week Stage 2 – Lifting Back Squats 5 x 5 80%1RM Lunges Barbell 5 x 8 Stage 3 – Ride Bike – 3mins + 20:10 Sprints Stage 4 – Legs Pistol Squats 3 x 5…

Continue reading

X-Element 10/11/2014

X-Element 10/11/2014 Working on some strength, isolation technique, core and again ensuring constant variations in our programming. Stage 1 – Warmup Warm Up of The Week   Stage 2 – Super Sets Seated Row / Plank Leg Press / Wall Sits Chest Press / Back…

Continue reading

X-Element HIIT 9/12/2014

X-Element HIIT 9/12/2014 Stage 1 – Warm Up Warm Up Of The Week Stage 2 – Double TABATA Mixed Skills on the Rocket Ship Stage 3 – Ride – TABATA Spin Bikes Stage 4 – TABATA Barbell Push Press Stage 5 – Ride – TABATA…

Continue reading

X-Element 20/11/2014

X-Element 20/11/2014 Pullups 5 x 5 Deadlifts 5 x 5 Farmers Walks 5x Plate Overheads 5x 2 Minute Challenge

Continue reading

Mondays Workout 10/11/2014

Mondays Workout 10/11/2014 Stage 1 – Warmup Stage 2 – Strength & Technique 20 Front Squats 5 x 5 Back Squats Stage 3 – AMRAP – 5 MINS 8 Sand Bag Pushup Get Ups 1 Farmers Walk 6 Tyre Flips Stage 4 – The Run…

Continue reading

Saturdays Workout 8/11/2014

Saturdays Workout 8/11/2014 Stage 1 – Warm Up – 1 of 3 on the board Stage 2 – A Grind – AMRAP – 25Mins 1 Plate Overhead 7 Wall Ball 7 Tyre Flips 7 Fixed Barbell Squats 7 Hanging High Knees 21 Rope Smash 7…

Continue reading

Friday Workout 08/11/2014

Friday Workout 08/11/2014 Stage 1 – Warm up – 1 of 3 on the board Stage 2 – AMRAP – 15Mins 15 Thrusters 15 KB Swings 100 Skips 400M Run Stage 3 – Plate Drivers plus overhead hold – 30:20 – 5 Rounds Stage 4…

Continue reading

Tuesdays Workout 4/11/2014

Tuesdays Workout 4/11/2014 Stage 1 – Warm Up Stage 2 – Dumbbell Session – 3 Sets of 8 – 70% 1RM Focusing on eccentric contractions Lateral Raises Bicep Curl Hammer Press Straight Legged DeadLifts Stage 3 – Fast and Slow Twitch – 3 Rounds 8…

Continue reading

Saturdays Workout – 01/11/2014

Great turn out today for both our X-Element Saturday Session & 60min Beginner Class. We attempted “The Perfect Storm” today which is one of our elemental challenges with a performance indicator of resistance, distance and time. Saturdays Workout – 01/11/2014 Stage 1 – Warm Up…

Continue reading

Wednesday Workout 29/10/2014

Wednesday Workout 29/10/2014 Fire Power. Working on our Deadlift technique as well as a power session using a KB and Barbell. Stage 1 – Warm up – 1 of 3 on the board Stage 2 – Circle of Technique KB Swing Review Hip Power –…

Continue reading

Monday Workout 27/10/2014

Monday Workout 27/10/2014 Fire Power / Technique Stage 1 – Warm up – 1 of 3 on the board Circle of Technique -Stick Shoulder Rotations -Barbell Hangs -Squat Holds -Press Practice Stage 2 – The Spark – 3 Rounds – For Time 15 Push Press…

Continue reading

The Elementals

Life surrounds us with energy, vibrations and frequencies…..one must be in tune with their true self to live a life of happiness. Which “Elemental” are you? Find out more about our X-Element program and get started….take a step to becoming the person you really want…

Continue reading

Saturday Workout – 18/10/2014

Saturday Workout – 18/10/2014 Stage 1 – Warmup 1 Lap of Times Square Building + 3 Squat Jumps Each Corner Accelerated Sprint Home Shoulder Rotations – Stick or Band Stage 2 – 45:20 – The Grind – 15mins Dumbbell Shadow Boxing Dumbbell Prone Rows Wall…

Continue reading

Wednesday Workout – 15/10/2014

Wednesday Workout – 15/10/2014 Warmup – 6 Carpark Shuttle Runs + 2 Box Jumps Stage 1 – Pair Super Sets – 9 mins (3mins each) Barbell Bent Over Row Triceps Pushups Dumbbell Thrusters Barbell Straight Legged DeadLift DeadBall Lateral Passes DeadBall Situp Exchanges Stage 2…

Continue reading

Page 1 of 2 1 2