Turnerbrotherss.n.c

How are you getting some movement in today. ?

I love what I do.
I love working with teams and individuals.
I love pushing myself each day and becoming the best version of myself.

Here is just a little edit emphasizing my sheer love for living an active and healthy lifestyle.

Have a great day and make sure to move at some point.

Movement is medicine 👊🏻

Nearly a month into 2024.
What goals have you established?
How will you execute?

Set goals.
Make a plan.
Go execute.
Stay consistent.

Been a good first month with the boys at the pride, lots of learning and plenty of new things to take away on a weekly basis. The stash is an exciting part of playing rugby…but the work must get done to earn your place on a regular basis.

May this be the best season yet.

I will be getting back to regular posting on this channel as I plan to document the season ahead. Keep going.
Be better.

Warming up your shoulders is essential for efficient movement patterns and safe exercise.

Improving mobility, stability and strength should be key focuses of a shoulder warm up.

These drills here are integrated to target the small stabilizing and synergistic muscles we often forget about.

Take your shoulder and scapulae through the proper range of motion to prime for anything upper body or overhead related.

Even before deadlifting and squatting you can guarantee this warmup will make your workout more efficient.

Take warm ups seriously and treat them as you treat your workouts. Your body will be grateful.

The boys got after it in the week with a fun and functional circuit aimed towards firefighters and their specific skills and capacities needed.

Often my training is general but it’s nice to specifically target a certain area or style of training...this was one was pure grunt and graft...boys put the work in! Thanks to Kevin Lottis for the inspiration and ideas!

Session was a 25 min EVERY MINUTE ON THE MINUTE STYLE. 50 seconds of work and 10 seconds of quick recovery allowing transition to the next station!

1. Max calorie Row
2. Hose pull
3. Mace hits on the tire
4. Sandbag lunges/squats
5. DB farmers carry.

Keep watching this space....big things coming ✅

FNX SPORT WHOOP Rogue Fitness CrossFit Firefighter-Fit

Hey dudes and gals here is a short little Kettlebell session to hit the whole body in a flow, sequence or giant set format. (Doesn’t matter what you call it)

20 reps = 1 set.
5x KB deadlift
5x KB Bent over row
5x KB push press
5x KB thruster

Complete for as many sets as you’d like...personally I wouldn’t do more than 4 or 5 and keep rest less than a minute to a minute and a half between each set to really ramp up the intensity.

It can be done with dumbbells aswell if kbells aren’t an option...aslong as you aren’t sacrificing form for more reps.

Get moving and have fun 👍👍

Each day...move closer and closer to
Your goals.

Find a weakness and don’t be satisfied until it’s a strength...train to not have a “wheelhouse” and be consistently good at everything.

Another KB Full Body Session.

Here is another session targeting the whole body and all you need is some floor space and a KB. * weight of KB should be one you can complete 10-12 reps with *

KB Goblet Squat.
KB Gorilla Row.
KB Split Squats.
Burpee into KB Swing.

This can be completed as a total body strength session, or a circuit based session with the impetuous being on intensity. Whether it be Rounds for time, Every minute on the minute or just As many reps as possible in a certain time frame. Mix it up!!!! However, never sacrifice quality form for a fast time.

This just serves as a negative for your training going forward and will only leave you at risk for increased injury.

Have fun and keep it varied!!!!

AEROBIC CAPACITY.

Don't overlook the importance of low intensity, long duration exercise.

Whether it be a run, hike, walk, bike, swim or row....get out and move. Your body will thank you.

Yes we can get fit from doing short, sharp interval sessions, but these longer bouts of lower intensity exercise will burn through fat and help you lean up if that's your goal. And yes they will also increase your fitness from an endurance standpoint. Both types will compliment each other.

Know what energy system you are trying to target and get after it.

Enjoy your weekend.

Example of a very simple Full Body Kettlebell workout.

This workout can be completed as a circuit with little to no rest in between exercises or it can be completed as a more low intensity session going from one exercise to another completing the desired reps and sets.

For both cases I'd recommend 3-5 sets of each exercise and around 10-15 reps. Obviously, if you felt like increasing both the sets and the reps that's totally your choice.

As you will see in the video, all that's needed is a KB and a tea towel.

Hope you enjoy this.

There will be more to follow.

Been a few weeks since you last saw a post on this space. I apologize for that as its been a busy few weeks with plenty of distractions.

In this post I just wanted to discuss how my training has changed slightly and the great benefits that have come with that.

After the strength block I have just completed I have started to incorporate Concurrent training once again.

Concurrent training? what? why? how?

I'm not one to get to scientific and bore the how hell out of people.

So what? concurrent training is basically the blend, combination of aerobic/anaerobic conditioning with resistance training.

So why? often believed by many that cardio kills your gains....not the case so stop being narrow minded. As concurrent training is the blend of cardio and strength training its potential benefits are far greater than what you think. Balance and potential should go hand in hand as too much of one thing will only over do it.

Therefore, balance your strength training and your cardio to achieve the full potential of both. Strength training we know will enhance function of fast twitch muscle fibers allowing greater productions of force. Cardio we know is critical for general health and will only help with recovery in between strength sets and will allow you to become a much more well rounded athlete increasing your efficiency for the uptake of oxygen in the muscle.

How? Simply, I look at a training session as a whole 100%. Weird yes but simply as a whole 100% I choose how to dissect the strength to cardio proportion using a percentage from a whole. One day could be leaned more towards 60% strength and 40% cardio and vice versa. Obviously these aren't the only pair that make up 100% so you get the picture.

I'm trying to relay the importance of creating balance in your training and this balance will be affected from what your goals and needs are. I understand everyone is different in their outlook on training but don't skip cardio or strength.

The both can and should go hand in hand.

Here is a little circuit similar to the first ome I posted. Its a simple and effective way to exercise if you're short on time or lacking some creativity with your training.

This one is definately more specific for sports such as rugby, but you can generalize circuits to target multiple aspects at once for a more balanced stimulus.

Choose 5-6 exercises and complete 4-5 sets with no more than 20 reps and have fun. Either complete the circuit for quality or for time.....manipulating your intensity.

With this circuit id say complete for quality as the exercises will supplement other areas of training and remember form is important so dont overlook this aspect

If you want to see anymore specific or general circuits feel free to comment below!!!

Whatever it may be in life, mindset is a huge part of who you are and how you're willing to succeed.

Everyone has different goals and the better you get, the bigger the goals often become.

Thrive on challenges life throws at you. Not everyday will feel great. Not everyday willl feel like you're progressing. This is normal so dont let it get you down.....Nobody is flawless. Nobody is perfect. But anyone can develop a mindset tough enough to tackle any challenge head on.

Persevere through the tough times and dont give in. CLICHE i know.....but right now with all thats happening in the world, a positive and resilient mindset can only be an asset. We all know nothing is given so go out and earn it.

Work hard everyday and be calculated with your approach as more isnt always better. Consistency will prevail. Use the rough days as motivation to fuel your desire to keep on going.

Enjoy your day folks.

.fitness.into.functional