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…

Continue reading

Sebastian’s V Plate Pushup

Playing around with some plates. Working on strength and control.  Video quality is a little low due to being on my phone.  Checkout our Instagram for more of these videos.  

Continue reading

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…

Continue reading

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 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…

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

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…

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

What is Multi-Planar Movement?

To best coach functional strength training, it is our job to ensure that programming considers all the variables found in all planes of motion. This will provide a greater set of benefits. The movements are considered functional as they are aligned with the true mechanics…

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 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

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

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…

Continue reading

Technique & Mobility 18/12/2014

Technique & Mobility 18/12/2014 Respecting your body via specific training such as our Technique and Mobility sessions will increase your mobility, flexibility and recovery. This is important after week of focused and intense X-Element & X-Element HIIT. Every day we progress with intent. Stage 1…

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 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

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,…

Continue reading

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…

Continue reading

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…

Continue reading

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…

Continue reading

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…

Continue reading