Elite Functional Training

‚ÄľÔłŹDO YOU WANT TO IMPROVE YOUR PULL UPS‚Ěď‚Ā£‚Ā£ ‚Ā£‚Ā£ You can‚Äôt do then once a week and expect to see good results, you need to get the volume in ūü홂Ā£‚Ā£ ‚Ā£‚Ā£ To increase your pull ups I suggest doing them 3-4 times per week until you reach your goal then 1-2 times per week to maintain. ‚Ā£‚Ā£... ‚Ā£‚Ā£ If you currently can‚Äôt do 1 unassisted then use the minimum assistance required and aim for 3-4 sets of 6-8 reps with a 60sec rest, also add in some negative reps where you jump so your chin is over the bar and lower yourself as slowly as possible around a 4sec down phase is ūüĎĆ‚Ā£‚Ā£ ‚Ā£‚Ā£ If you can nail a few unnassisted that‚Äôs awesome, then go for 3-4 sets unassisted then on the last set use some assistance to help overload and progress. ‚Ā£‚Ā£ ‚Ā£‚Ā£ If you can hit above 8 but have hit a plateau look at doing some negative reps along with some weighted sets to help break through and don‚Äôt forget to add in some curls as the bicep is an important accessory muscle in the pull up. ‚Ā£‚Ā£ ‚Ā£‚Ā£ These are just some basic guidelines if you want some more detail just DM me happy to help ūüĎĆ‚Ā£‚Ā£ ‚Ā£‚Ā£ #pullups #strengthandconditioning
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ūüĒ•TRAINING YOUR WEAKNESSūüĒ•‚Ā£ ‚Ā£ I found that for me the Assault Bike is one of my weaknesses, so I have made it my mission to improve on this by pushing myself every session and having a plan in place to execute thisūüĎä ‚Ā£ Do you have goals but are unsure how to execute them or don‚Äôt hold yourself accountableūüôč‚Äć‚ôāÔłŹ... ‚Ā£ Well this where I come into play and can help you map out your goals, take action and crush those goals‚úÖ‚Ā£ ‚Ā£ If you want to TAKE ACTION NOW and follow a Custom Training & Nutrition Program that is designed around your current fitness level, goals and mindset simply fill out my VIP Coaching application form and I will be I touch ūüĎáūüĎáūüĎáūüĎáūüĎáūüĎá
https://vipcoachingapplication.typeform.c om/to/Zcm1Et ‚Ā£ #takeactionnow #stoptalkingstartdoing ‚Ā£#strengthandconditioning #strength #strengthtraining #shred #weightloss #onlinecoach #vipcoaching #pushyourself #startnow #fitness #fitfam #fitspo #fitnesslife #fitlife #healthylifestyle #healthcoach #healthcoaching #crossfit #bodybuilding ‚Ā£
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The RDL‚Ā£ ‚Ā£ This is an excellent posterior chain movement and IMO should be in all Programs. ‚Ā£ ‚Ā£ Stand with feet directly under hips and hands just outside quads. ‚Ā£... ‚Ā£ Shoot the hips back whilst breaking at the knees but keeping the legs relatively straight and aim for hamstring tension, only go as far down as your mobility allows you to maintain a flat back. ‚Ā£ ‚Ā£ Ensure you maintain a braced midline and keep the upper back and lats engaged to prevent shoulders rolling forward. ‚Ā£ ‚Ā£ I prefer to have controlled eccentric phase of these with 3-4sec and driving up fast squeezing the glutes at the top of the movement. ‚Ā£ ‚Ā£ These are best performed after squats. Aim for 3-4 sets of 10 with a 90sec rest. ‚Ā£ ‚Ā£ #rdl #posteriorchain‚Ā£ #strengthandconditioning #strengthtraining #strength #fitness #hamstrings #fitfam #performance #trainingday #fitnesstip #fitforlife #fitnessaddict #bodybuilding #athleticdevelopment #glutes ‚Ā£
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ūüí•ARE YOU YOUR OWN WORST ENEMY.....‚Ā£‚Ā£ ‚Ā£‚Ā£ ūüĎČDo you find yourself coming up with more and more reasons not to start. ‚Ā£‚Ā£ ‚Ā£‚Ā£ ūüĎČDo you find it‚Äôs a lack of knowledge or where to start and what to do. ‚Ā£‚Ā£... ‚Ā£‚Ā£ ūüĎČYou have probably created a bunch of bad habits that you aren‚Äôt even aware of. ‚Ā£‚Ā£ ‚Ā£‚Ā£ ūüĎČYou probably think it‚Äôs ok to have a bit extra around the midline, well did you know excess visceral body fat greatly increases your risk of cardiovascular disease. ‚Ā£‚Ā£ ‚Ā£‚Ā£ ūüĎČFor a lot of you the hardest part is accepting the fact that you are what‚Äôs holding you back, and once you can accept that and start putting a plan in place you would be amazed what you can achieve. ‚Ā£‚Ā£ ‚Ā£‚Ā£ ūüĎČPlans and thoughts are simply just that without ACTION or ACCOUNTABILITY ūüĎäūüĎä ‚Ā£‚Ā£ #itstimetotakeaction #startnownottomorrow
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ūüí•IS THIS YOUūüí• ‚Ā£ ūüĎČYou wake up in the morning always feeling tired. ‚Ā£ ‚Ā£ ūüĎČYou get up and look in the mirror unhappy with what you see, bringing your confidence and motivation down. ‚Ā£... ‚Ā£ ūüĎČYou haven‚Äôt improved your health in years, in fact you slowly put more weight on as the months go by. ‚Ā£ ‚Ā£ ūüĎČYou know you should do something about it but keep doing the same routine day in day out with no change. ‚Ā£ ‚Ā£ ūüĎČYou have accepted mediocrity and a small voice in your head starts to say what‚Äôs the point. ‚Ā£ ‚Ā£ ūüĎČYou know I am talking to you, so let me tell you this, there is a point and you haven‚Äôt passed it, you can turn it around by taking action now, not a moment later. ‚Ā£ ‚Ā£ ūüĎČIf you are done with mediocrity and want to wake up in the morning feeling pumped for the day full of confidence with your head held high and ready to kick ass then make the right choice now and comment below ‚ÄėI am done with mediocrity‚Äô‚Ā£ ‚Ā£ #toughlovealwayswins #takeactionnow‚Ā£ #transformationstartsnow #mindset #healthybody #fitness #onlinecoach #strength #fitfam #fitlife #fitnessforlife #fitforlife #healthymind #healthoptimisation #startnow #takeaction #buildyourbody #strengthandconditioning #elitefunctionaltraining #vipcoaching #wellness #strengthtraining #fitnessmotivation #fitspo #fitspiration
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ūüí•BREAKFAST BOWLūüí• ‚Ā£ ‚Ā£ This was so good, it has all the good stuff in it. ‚Ā£ Spinach, eggs, mushroom, bacon, potato and avocado ūü•Ď ‚Ā£ ‚Ā£... Always eat a variety of whole foods that are nutrient dense for optimal recovery and performance ūüĎĆ‚Ā£ ‚Ā£ There is no need to be scared of potatoes they have a good amount of vitamin C and B-6. ‚Ā£ ‚Ā£ I baked the potatoes with dinner last night so all I had to do was reheat themūüĎĆ
#nutrition #breakfast #breakfastbowl #eggs #avocado #bacon #macros #tasty #iifym #protein #strengthandconditioning #fuel #healthybody #healthylifestyle #elitefunctionaltraining #onlinecoach #bodybuilding #fitness #fitfood #fitnessfood
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‚ÄľÔłŹHow my story can be your success‚ÄľÔłŹ‚Ā£‚Ā£ ‚Ā£‚Ā£ Do you want to make a change that will last a lifetime well watch my story and find out how this can happen. ‚Ā£ ‚Ā£ I want to help a limited amount men mommy VIP Coaching Program build their Ultimate Body whilst optimising their Health, Performance & Mindset. ‚Ā£... ‚Ā£ If you are ready to make the change and want to take action now then fill out the application form below and tell me about yourself. ūüĎáūüĎáūüĎáūüĎáūüĎáūüĎá https://vipcoachingapplication.typeform.c om/to/Zcm1Et
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‚ÄľÔłŹTHE PALLOF PRESS‚ÄľÔłŹ
ūüĎČThis is a great core stabilisation exercise that challenges anti rotational muscles of the trunk including the obliques and transverse abdominals.
ūüĎČIt helps stabilize the spine during the squat, deadlift and Olympic Lifting along with sprinting and fast directional change leading to greater power output.
... ūüĎČWhen conducting this you should aim for a controlled tempo whilst maintaining square shoulders, a flat back and depressed shoulder blades. Aim for 3-4 sets of 10 with a 60sec rest twice a week, you can simply add this to your warm up or core routine. I
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Eating clean is not hard, there is no excuse to not eat well. Total prep time 10min including clean up, all done in the oven. Dice up vegetables I used pumpkin, capsicum and beetroot toss in oil and place in baking tray( use baking paper so no mess) bake for 50min total with 20min to go wrap salmon in foil with lemon slices and place in oven. Once done place vegetables in spinach and toss with lemon juiceūüĎĆ

Solid hit out by the team this morning, tag 2 training partners and give it a go ūüí™ūüí™
- Strength Deadlift 3x1
... In teams of 3
30 Rounds of - 6 Burpees - 12 KB Swings - 18 Squats + 400 calories on the rower.
How it works: 1 person working on the Rounds, 1 person working on the rower, 1 person resting, rotate how you want but you must complete the 30 rounds and 400 calories ūüí™ūüí™.
This session is designed to build strength, general physical preparedness, mental toughness and resilience which it did. If you want to join a community that works hard and gets the results comment below or shoot me a message.
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ūüĒ•Conducting the single arm DB Press is a great way to ūüĒ•
1ÔłŹ‚É£ Test for imbalances from left to right.
2ÔłŹ‚É£ Then can be used as a tool to close the gap and reduce the risk of injury due to creating over compensation patterns.
... When testing always start with your weakest arm which is usually your non dominant, pick a weight you think you will be able to get no more than 15 reps with, if your left arm only gets 12 reps only do 12 reps with your stronger arm to match it.
Aim for 4 sets with a 60sec rest, twice a week for best results. It‚Äôs important to stay tight through the midline and have no lower body movementūüí™
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Just one of the tasty recipes you can get when you join my Custom Online Strength & Performance Program.
Do you want to: ūüĎČBuild Strength ūüĎČDecrease Body Fat... ūüĎČIncrease Athletic Performance
Make the change NOW and start transforming your body by joining my Custom Online Strength and Performance Program. Click the link below to see what it‚Äôs all about. ūüĎáūüĎáūüĎáūüĎáūüĎáūüĎáūüĎáūüĎáūüĎáūüĎáū üĎáūüĎáūüĎá ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚Ä Ē‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ- http://www.elitefunctionaltraining.com.au /Custom-Coaching-P‚Ķ
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‚ÄľÔłŹTIGHT HIPS/BACK‚ÄľÔłŹ
Try this simple flow movement.
This is a great way to open the hips and upper back.
... Just add it to your morning and warm up routine for 60sec and feel the difference.
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Consistency is King ūüĎĎJust because it‚Äôs the weekend don‚Äôt take your foot off the pedal.
I see to many people work hard all week then destroy that hard work and wonder why they aren’t getting where they want to be.
This can be eating shit, drinking or not training. Yes it’s ok to go out for dinner or have 1-2 drinks but don’t ruin all your hard work, keep your goals at the front of your mind not the back.

Hey Team
Are you like most and don’t take mobility or recovery that seriously?
Well maybe you should if you are serious about getting long term results and staying injury free.
... There is only so much the body can take before it will start to breakdown, trust me I know, I used to just rock up and smash myself for hours and never stretch or do mobility, recovery would turn into another session and I have learnt the hard way that’s why I don’t want you to make the same mistake.
If you treat your recovery as a priority you will reap the benefits. Just think if you could attack each session harder because you are feeling more refreshed and can move more efficiently, shift more load due to being in better positions therefore increasing your work capacity and overall results.
Here is my top 3 lower body stretches, just remember to hold all positions for 3min each side and time it.
#youonlygetoutwhatyouputin
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Today‚Äôs Session ūüĒĽ Back Squat 4x3 ūüĒĽ 5 Rounds ... 400m Ski Erg Heavy Deadball Carry R1- 40m R2- 80m R3- 120m R4- 160m R5- 200m ūüĒĽ Aim for at least 60% bodyweight for carry and maintain consistent pace on Ski Erg. ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ‚Ä Ē‚ÄĒ‚ÄĒ‚ÄĒ‚ÄĒ- #strengthandconditioning #strengthtraining #strength #fitness #functionalfitness #functionaltraining #tacticalathlete #tacticalfitness #elitefunctionaltraining #fitlife #fitnesslife #fitforlife #onlineprogram #onlinecoach #fitnesscoach #fitfam #fitnessaddict #onlinecoaching #crossfit #trainhard
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Your Mental Attitude determines your thoughts, actions and results. - If your thoughts are negative you will always be negative, stay positive and visualize the win. - If you tell yourself you can’t do something you have already lost the battle, mindset is everything.

Happy Fathers Day to all the Dads out there.
This is my first Father’s Day and it was a very special one that won’t be forgotten.
Fatherhood is something that takes a lot of work but is well worth the smile on their face.
... #saynotodadbods
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