Eccentrics! – Are You Doing This?

Eccentrics! – Are You Doing This? ARE YOU AN ECCENTRIC?? Well this term has nothing to do with your personality however in training terms it will definitely define your character and composition. SO WHAT IS IT? There are three phases in the movement of muscles…

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Kettlebell Swings! – The Russian or the American?

Kettlebell Swings! – The Russian or the American? #betterMOVEMENT is about understanding and awareness. Doing things well and doing them for a reason. Train with intent! Which one is better? – The Russian or the American? To me it is one of the best skills…

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The Intelligent Warm Up

The Intelligent Warm Up At Elements4Life we endorse taking responsibility for your preparation, your warmup and your mindset.  This also includes the obvious like nutrition, sleep, rest and of course…The Warm Up! First thing I suggest is an activation and mobility sequence which will prepare the mind…

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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…

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Sebastian’s Workout 18/01/2015

Sebastian’s Workout 18/01/2015 The days are gone for me when I would do the stock standard 3 x 10 workout. I look for a rep range of 8 to 12 for the goals I currently have (Mix it up each week). I enjoy high rep…

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Sebastian’s Workout 20/12/2014

Sebastian’s Workout 20/12/2014 My personal progression is based on a dedicated desire for self improvement.  A goal.  Short term and long.   Mental and physical.   I just get it done.   It is not easy to always get yourself up for training, get yourself…

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Baby Elephant – Sebastian’s Workout

This is a picture of a cute baby Elephant with a soccer ball. 🙂 How much does a baby Elephant weigh? Baby Elephant Workout (Minus SoccerBall) Stage 1 53 Power Clean & Press 60KG – 10 Minutes Max   Stage 2 – 5 Rounds 5…

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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…

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Sebastian’s Workout 8/12/2014

Outdoor session Elements4Life – Functional Gym & Personal Training Warmup 2 Minute Strong Row 3 Rounds TRX Pushups The Workout 1 Round – 90KG Hex Farmers Walk + 5 Deadlifts Every 15 metres. KB Swings 7 Rounds Remaining Rounds – 70KG Hex Farmers Walk +…

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Sebastian’s Workout 6/12/2014

Sebastian’s Workout 6/12/2014 Working on my compound and isolation, strength and power.  Generally….my entire body.  I love working out! Stage 1 – Warm Up 500m Row   Stage 2 – The Skills 3 Rounds TRX Pushups   3 Rounds Seated Row Lat Pulldown   3…

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Compound V’s Isolation Exercises

Fitness is a personal thing and the goals and ambitions vary from one person to another.  However, the base understanding of what provides more overall benefit to the human body is very clear.  Compound exercises will bring the best results for fat loss, cardio vascular capacity, strength,…

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X-Element Technique & Mobility 04/12/2014

X-Element Technique & Mobility 04/12/2014 We used high tension power bands for the entire session.  Great way to apply linear tension without the impact of heavy loads.  Was a great session. Stage 1 Band Circles X- Walks M-Walks Band Hinges Band Retractions (Various Lines)  …

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Quick Tip – Abs & Glutes

I recommend more isolation work for women, especially for the upper body.  Women simply need to do more isolation due to the difference in physical structure compared to men and the fact that they don’t have the same levels of testosterone (Strength Hormone).  This isolation…

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X-Element 27/11/2014

X-Element 27/11/2014   Stage 1 – Warm Up Warm Up of The Week   Stage 2 – Conditioning 50 Squats – Once Only!   Stage 3 – Conditioning – 3 Rounds  20 Lunges 10 Pushups 5 Squat Jumps   Stage 4 – Strength Upper Body DB…

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X-Element 26/11/2014

X-Element 26/11/2014   Stage 1- Warm Up Of The Week   Stage 2 – Strength & Muscle Deads – 5 x 5 – 80% Back Squats – 5 x 5 – 80%   Stage 3 – Strength & Muscle Overhead Plate Lunges – 3 x 7…

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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

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Sebastian’s Workout 19/11/2014

Sebastian’s Workout 19/11/2014 Following workout with no break.  Superset.   From whoa to go! Row 500 Barbell Walking Lunge 40KG – 22 Steps 10 Barbell Squats 2 x 8 – Chest Press – Plate Loaded @ 80% Barbell Walking Lunge 40KG – 22 Steps 10…

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11 Reasons to LOVE X-Element45 HIIT

11 Reasons to LOVE Elements4Life – X-Element45 HIIT     There are no tricks to true health…….however there is just one KEY to X-Element45 HIIT? You have to work as hard as you possibly can during the work periods! This will bring the ultimate in results!…

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Muscle Growth & Volume

Muscle Growth & Volume When your desire is to burn that fat & build muscle, just remember weight training is not just about how heavy you can lift. For maximum growth, for maximum results, you need consistency, muscle tension and muscle stress. So while adding…

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Sebastian’s Workout 18/11/2014

Sebastian’s Workout 18/11/2014 Working on my all round athletic performance but making sure I do all my major lifts for the week. Will do some 60% powerlifting and some bench tomorrow. X-Element sessions for my HIIT and hormone release. My Workout Back Squats 5 x…

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The Chin Up

The Program Phase I Timeframe: Four Weeks Method: Volume Every day you’re going to do several sets of chin-ups. You’ll never go to failure on any set and you’ll separate each set by an hour or more. For example, do some chin-ups after breakfast, a set before…

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Tuesdays Workout 11/11/2014

Tuesdays Workout 11/11/2014 Stage 1 – Warm up – 1 of 3 on the board Stage 2 – Linear Force – 3 Rounds 10 Theraband Pull apart with specific eccentric focus Chest Pull apart Lateral Shoulder Pull apart 3 Min Run 10 Theraband Upright Row…

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Sebastian’s Workout – 02/11/2014

Sebastian’s Workout – 02/11/2014 5 minute Row 5,3,1 – PushPress – 60KG 1RM 5,3,1 – Rack Deadlift – 160KG 1RM 3 Rounds 10 Dips 5 Pull ups – Wide Grip 5 Pull ups – Under Grip 3 Rounds 10 Plated Loaded Chest Press 10 Pushups…

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4 Awesome Training Tips

4 Awesome Training Tips As a coach my job is not to preach at you or force feed you information although I admit I am outspoken about issues I am passionate about.  My job is to inspire you to look deeper into your own lifestyle, your…

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Strength

Skills are taught and learnt. This also applies to the 10 elements of fitness. We can learn how to execute skills through the coordination of muscles and with the understanding of the mechanics involved. Remember this….strength is a learnt skill….just like balance or power. Our…

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