X-45 Wind Energy (HIIT) Tuesday! (Deck of Cards)

X-45 Wind Energy (HIIT) Tuesday! Our turn to do the Deck of Cards! Variety is the spice of life! Here is my version of the game. We did a light bodyweight version today. Next time…will not be so polite! Stage 1 – 30 Minutes –…

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Saturday Open Session 14/03/2015

Saturday Open Session 14/03/2015 Stage 1 – Warm Up Wipe on Wipe Off   Stage 2 – The Workout – 6 Min Blocks – Fast as you can & AMRAPS Station 1  – Abs 100 Butterfly 100 Panthers 100 Bicycle Crunches 100 Toe Taps   Station…

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Super Saturday Session 07/03/2015

Super Saturday Session 07/03/2015 Woah to Go Partner up!!!! Do as a unit! 50 Partner High Fives 50 Lateral MedBall Passes 100 MedBall Squats + 3 Burpees (50 Squats + 15 Burpees) 100 KB Swings + Plank (50 Swings Each) 100 Plate or MedBall Sit Up…

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X-Element HIIT 06/03/2015

X-Element HIIT 06/03/2015 We continue to test our levels.  Our boundaries become our new standard and then we progress again to the next step towards the person we really want to be! Stage 1 – Warm Up Warm Of The Week   Stage 2 –…

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X-Element HIIT 04/03/2015

X-Element HIIT 04/03/2015 This is a great workout! When done correctly with good technique and intensity this is a very effective anaerobic session.   Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – The HIIT- 45:15  – TABATA – 1 Minute Rest Between…

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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  …

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X-Element Super Saturday 28/02/2015

X-Element Super Saturday 28/02/2015 Split Teams – Complete all 4 sections Team 1  Section 1 50M Lunges 150m Run 40 StepUps (Each Leg) 150m Run 50m Lunges   Section 2 – TABATA – 40:20 – 12 Rounds Mountain Climbers Planks Mountain Climbers Knee to Elbow…

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X-Element HIIT 27/02/2015

X-Element HIIT 27/02/2015   Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – 1 Minute Dash Squat Sprawl Plate Circles Ab Mats Shoulder Press Pushups   Stage 3 – 1 Minute Dash TRX Pullups Pushups Squat Jumps Climbers Plank  …

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X-Element Technique & Mobility 26/02/2015

X-Element Technique & Mobility 26/02/2015 We did a full review of our Kettlebell technique and covered the following skills. Swing Clean Press High Pull Snatch We started with one Kettlebell and progressed onto 2 Kettlebells.      

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X-Element 25/02/2015

X-Element 25/02/2015 Strength day working on our pause squats, mobility and depth.  This is all done with a neural focus to the skills we are executing.  We did a series of warm up sets before we started with the working weights. Stage 1 – Warm Up…

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X-Element HIIT 24/02/2015

X-Element HIIT 24/02/2015 Let’s skip our way to awesomeness!   Stage 1 – Warm Up – Group Mingle Bike 5 Minutes   Stage 2 – How Many Can You Do? Skips in 5 Minutes? Todays record was 702! Yours?   Stage 3 – TABATA –…

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X-Element HIIT 20/02/2015

X-Element HIIT 20/02/2015 Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – TABATA – 45:15 Box Jump / Goblet Squats Upright Row / Single Arm Swing Bridges on Step / Pushups on Step Upper Body Step Ups / Prone Step…

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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 /…

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X-Element HIIT 17/02/2015

X-Element HIIT 17/02/2015 Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – Shuttle HIIT – 30 Seconds Each – 30 Second rest after each 2 minute block – 6 Rounds Mini Bondi Shuttle ( 3 Metres) Squat Jump Dynamic Lunge…

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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…

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X-Element HIIT 13/02/2015

X-Element HIIT 13/02/2015 Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – E4L Games – 30mins The Inferno (Sorry Private – Members Only)   Stage 3 – Finisher – 15 Mins Cardio 2Mins 30 KB Complex (Swing/Row/Press/etc etc)   Stage 4…

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X-Element Technique & Mobility 12/02/2015

X-Element Technique & Mobility 12/02/2015 Today we worked on some cleans technique and continued our journey to enhance mobility and physical strength through neural focus and extended awareness of muscle lines. Stage 1 – Warm Up  Warm Up of the Week   Stage 2 –…

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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…

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X-Element HIIT 10/02/2015

X-Element HIIT 10/02/2015 Time to get our beat up! Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – The HIIT 50 Squats 1.30 Cardio 50 Lunges 1.30 Cardio 30 KB Squat Up Right Rows 1.30 Cardio 30 KB Sumo Squat…

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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….

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Super Saturday Session 07/02/2015

Super Saturday Session 07/02/2015 One of our team mates asked me where were the tyres today at our Super Saturday Session? The question referred to the fact that I did not have them out to play with. Training should be about a deliberate focus on…

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X-Element HIIT 8/02/2015

X-Element HIIT 8/02/2015 Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – Plates – TABATA Bus Driver + Overhead Walk Squat Press + Overhead Walk Burpee Plate + Overhead Walk High Knees + Overhead Walk   Stage 3 – Rolly…

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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  …

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X-Element HIIT 3/02/2015

X-Element HIIT 3/02/2015 We have started The E4L Games and it is in full swing.  Today we are working on another athletic component! All stats and efforts are recorded and placed on file. Stage 1 – Warmup  Warm Up of the Week   Stage 2…

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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)…

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Technique & Mobility 29/01/2015

Technique & Mobility 29/01/2015 Looking after our mobility, working on range and simply holding a higher respect for our busy body will always lead to a better result and to a safer and more enhanced journey of growth. Stage 1 – Warm Up  Warm Up…

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What is X-Element45?

What is X-Element45? X-Element45 is our UNIQUE 45 minute training system. X-Element45 is the COMPLETE training system and there is nothing else like it. X-Element represents the overall system the 45 represents the acronym for the program and the duration of each session.  Our Focus PT…

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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  …

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X-Element KidFit 28/01/2015

KidFit 28/01/2015 Tyre Flips Tyre Flips + Bondi Shuttle Tyre Flips Plus Jump Shuttle   Tug Of War   Hanging Competition 1 Min Planking Competition 1 Min Plate Overheads Competition 1 Min

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X-Element Technique & Mobility 23/01/2015

X-Element Technique & Mobility 23/01/2015 Split workout this week to keep people on their toes and to ensure some good preparation leading into testing and assessment in February! Stage 1 – Warm Up  Warm Up of the Week!   Stage 2 – The Grind – AS…

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