Hays Health and Fitness

Almost time to go fast 💨

Give this workout a go 🔥👇🏻
21-15-9
Thrusters
Double unders
Rest 2min
9-15-21
Thrusters
Double unders
Rest 2min
45 Thrusters
45 Double Unders
🌶

Why you should train legs!
Apart from the obvious leg strength it has HUGE benefits!
Improves overall athletic performance.
Healthy movement patterns in daily life.
Reducing risk of injury.
And you won’t look like a chicken 🐓
Get yourself under the bar at least once or twice a week 🏋🏼‍♂️

Morning or night training?
Which do you prefer?
I personally can’t throw weight around as effective in the morning compared to night.
But if you had an option i personally believe morning is better.
Those endorphins and extra energy you get from training, then starting your day is better.
It is same same but different.
Any movement is good movement 🔥

I’ve been fortunate enough to rarely get injured.
A few niggles and aches but nothing serious.
Maybe it’s because I’m still only 26 or I’ve done the right things to prevent injuries.
I had a small pain in my shoulder a few weeks ago, nothing major BUT.
Those small things can turn into something BIG!
I got it looked at and made a few adjustments to my training to strengthen that area.
So this is your sign to go get something ‘small’ looked at.
Before it’s not small anymore.

Have trouble sleeping?
If you don’t exercise regularly, that can be a problem.
Exercising regularly has shown benefits to getting a better nights sleep.
We all know how our mood can change without the proper amount of sleep.
So if your finding yourself grumpy, have a look at your sleep 😴

Training with injuries.
I’m sure you have had at least a stiff back or knee or shoulder at least once.
Obviously you can’t ignore those and must find the problem and get it fixed asap!
But there are ways to train certain body parts without putting too much pressure on the spot your currently fixing.
Such as this video, it is a DB Split stance, RDL. (Need to work on the name I know)
Perfect for building glutes, hamstring, core and so on. All without putting to much pressure on the knee.
Make sure you look after your body, don’t just push through those aches!

MONDAY WORKOUT 🏋🏼‍♂️
CrossFit/Conditioning/Strength
1. Build up to a heavy 3RM squat clean.
2. Seated row x10
Strict pull up x5
x3 rounds
3. EMOM 6
DB Sn**ch x12 @22.5kg
Barbell OH Squat x12
4. Cable bicep curl x10
Bodyweight dips x10
x5 rounds
Have fun! 🔥

Out here making it happen 🏋🏼‍♂️

The world is beautiful, get outside, explore!
The easiest way to burn calories while enjoying it!

I’ve been Olympic Lifting for around 5-6 years now.
CrossFit introduced me too it and I feel in love for it!
I am still learning each and every day too!
Here are some major things I’ve learnt from it.
Patience, patience & patience.
It takes a long time to build up strength.
And the also MOBILITY, is key to strength!
I’ve started taking more time on my mobility to unlock better positions for those movements.
Get yourself a pvc pipe if your starting out and give it a go 🏋🏼‍♂️

Squatting is more about building leg strength.
Increases lower back strength
Builds a strong core
Improves body awareness
And so on…
So don’t neglect legs 🔥