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Antagonist Superset
Lateral Pulldown and Shoulder Press

Antagonist Superset means that two muscles that perform opposite actions and performed together.

This allows you to move from one exercise to the next with no rest until both are completed.

An excellent way to get the most out of your time at the gym.

TRX PIKE in the garden with the birds

For national fitness day the TRX challenge set by Randy Hetrick
was How many pikes in 30secs

I got 18( dodgy last one 😂🤣)
Excellent for Core Cylinder, Mobility and Balance and excellent for the secondary muscles of quads , shoulders and arms
Thanks for the nomination Myatt

FIREFIGHTER ASSESSMENT

I AM PROUD OF ME

DEAD LIFT

A Compound Move which means the exercise recruites multiple muscle in the one move .
•The weight starts on the floor and is lifted to standing and repeated.
•Straight back and body alignment essential.

Fitting my goal this exercise is ....
•EXCELLENT STRENGTH EXERCISE
•USING:
Hamstrings
Glutes
Back
Hips
Trapezius
Core
Forearms

It is a powerful move and feels strong and I ~feel energised~

I STARTED AS A VERY RELUCTANT RUNNER TODAY BUT FINISHED BUZZING

(mini video of the smile at the end)

I so nearly didn't go , I went out came in ,went out and came in again .... excuses accumulated as why I should not run ...

BUT THEN I STOPPED ..HOW MUCH DO I WANT MY GOAL, HOW MUCH DO I WANT TO PASS MY FIRE FIGHTER FITNESS TESTING 👩‍🚒 💯%

So I off I went, legs felt heavy but I pushed , it was a day that felt like a struggle. It was an energy zones matching run ....I did not get perfect matching in the highest zone ,I got 3 out of 5 red zones but I did give it total effort.

I USED VISUALISATIONS OF ME AS A FIRE FIGHTER ...to push through.
I USED COACHING QUES TO MOTIVATE MYSELF ...to push through
I USED REFLECTION ...to evaluate my run and feel proud

RELUCTANT RUNNER TURNED into BUZZING RUNNER

Always push for your goal and
~feel energised~

RIP TRAINING: Targets Strength,Core, Stability, Cardio. Connects Mind and Body.Needs Focus and Control.

Adding this in to my Fire Fighter training plan. A strong stable core that's able to resist anti-rotational pull is key to stability ,strength and being able to keep focussed on the task in hand whilst handling a load - very essential.

I love the challenge of the RIP TRAINER. Move such as this may look easy but the control that is needed to to make an active overhead movement and then gain stability with extended arms ( lengthening the lever) whilst lunging takes focus and firing of muscles throughout the body .

I have an excellent RIP master trainer Kevin Hubble .5
Learning is part of growing and his skills and approach are excellent and suit me.

( see below for more RIP info)

RIP TRAINER INFORMATION FROM TRX
TRX Rip Trainers were originally created to meet the needs of combat sport athletes and physical therapists. The Rip Trainer provides a unique mix of rotational resistance, core stability, and coordination training. Its innovative lever bar and resistance cord system creates a variable, asymmetric load, ideal for training balance, explosive power, or adding a high-intensity metabolic challenge to your workouts.

REST DAYS ...

I find it difficult to stop sometimes !!! BUT it is essential .

As I am training hard to achieve my dream of becoming a firefighter 👩‍🚒 I am training in new ways putting new demands on my body and mind.

I acknowledge I need rest days. Not only to allow my muscles rest and reap the rewards of training but to switch off my mind and share myself with my family without firefighter focus 🤣👩‍🚒🤣
Those if you who know me will understand this .

So we went for a hike absorbing beauty, laughing and fresh air.....
😉😉I did managed to fit in a few pull ups for fun 😍💪😍

So my message is train hard but allow rest and switch off time .

Changing Variables

Frequency
Intensity
Time
Type

For this training I altered:
TIME: reduced - 14mins to 13.15
INTENSITY: increased - working through full energy zones, maintaining near the top.

Learning from reflection:
Should have paced my start ,rather than going full out.

Everyday a learning day.


~feel energised~

Waterfall Pool Swim

Exercise should be for both the body and mind .
This beautiful cold Waterfall Pool was invigorating ,challenging and fun and a perfect balance of mind and body

It was a fantastic find and a spontaneous plunge.
•The cold water made me keep very active ✅
•Being in the fresh cold water in such a beautiful setting made my mind feel revitalised✅

•The whole event including a walk beside the route of the falls made me feel ~energised~

•following this I have started garden cold water hose showers ...harder because not full emerced, I will slowly build up the seconds 🤣🚿😂

RIP TRAINER
The RIP STACK is a key move that I believe to master with the RIP trainer. For me it is a building block of a precise move that
not only fires the core cylinder but fires up the mind and body connections.

RIP Training is training with a weighted bar attached to a strong elastic strap that's controlled through body muscle activation, muscles held in tension, controlled purposeful moves with focussed mind body connection.Every small move I made challenged muscle throughout my core cylinder.

Controlling the move with slow movements gave the muscles greater time under tension increasing their activation workload.
It also allowed me to identify areas that I could feel in my body that were stronger and weaker (my left glute being weaker than my right )

1.Anchor RIP at waist height ( mine off a tree)
2.Stand sideways to anchor
3.Power hand nearest to the anchor underhand grip.
4.Base hand palm down furthest from anchor
5.To increase tension and difficulty move power hand down the bar
6.Always maintain straight back with slight flexion in knees

Try the first exercise for 2-4 sets of 10 reps
Once mastered introduce second progression ( second part of video demo). increased difficulty due to height and distance held from body

~feel energised~

KETTLEBELL FLOW

A Kettlebell Flow is a series of exercises strung together & performed one rep of each movement back to back in a fluid sequence.
The joy is getting absorbed by the movements and if things go wrong just keep moving and refocusing brings you back to the movement pattern.

this pattern was:
Swing to clean >>>
Rotational shoulder press >>>
Rack>>>
Squat>>>
Castaway>>>
Figure 8>>>
Swing and repeat .

set yourself a time and go with the flow
~feel energised~

RIP TRAINER ~PADFLE BOARD ROW

So exciting to find new equipment that's such fun. Learning a new skill takes time so I will plug away, seek feedback from those already skilled in it and I will enjoy the journey.

This early sunny day was fabulous no excuses to not stick to a RIP plan!

RIP Training is training with a bar attached to a strong elastic strap that's controlled through body muscle activation, muscles held in tension, controlled purposeful moves with focussed mind body connection.Every small move I made challenged muscle through proprioceptive reactions.

PADDLE BOARD ROW
1.Stand facing the anchor
2.Stabilising hand grip to top of bar :zone 1
2.Power are grip low on bar : zone4
3.Start with bar pushed forward
4.Pull back with power arm to side of body
5 Squat during this motion
6.End position with power arm extended behind body
7.Increase speed as stable and to evoke elevated heart rate .

Try with reverse lunge power arm should be same side as front bent leg.

My learning :
•try to keep consistent tension
•check rip trainer position in relation to lunge leg ( wrong on first lunge )