Are you on a very tight schedule, and struggling to fit everything in your current exercise routine?

Are there elements that you would like to fit in, for example mobility exercises, but don’t seem to have enough time?

With a few small changes to your existing exercise programme, I can show you how you can get even more out of your existing workouts without having to spend more time in the gym.

Making time for the important things in your exercise schedule

If you are on a tight schedule, getting in everything you need to do can get really difficult. Often, the “non-important” things get neglected. I would much rather be swimming at Maroubra then stretching in the gym.

But mobility exercises are really important, and they become even more important as we age. Whenever I’m coaching the older blokes at the Alpha Male Project I stress this point to them! The video below shows some other great exercises for the older athlete:

However, I too would much rather deadlift than do seemingly pointless mobility work. The thing is, this is the type of exercise that will keep us training longer and avoiding long-term injuries.

If you aren’t properly stretching, warming up and cooling down you are putting yourself at a greater risk of injury as you lift heavier. Mobility work make you deadlift more in the longterm!

Mobility exercise is key to staying healthy in older age

Little changes can save you a lifetime of injury

Regardless about what you think about mobility exercises, they need to be done. The easiest way we have found at Mojo Strength near Maroubra, is to take a page from Dan John‘s book (figuratively speaking) and do your mobility as your “rest between exercises”.

Example:

Deadlift x 5 reps

Stoney Stretch 45 secs each side

Pull-up x 5

Face Pulls 10 – 20 reps repeat.

Mobility exercises will help you reduce injury risk

Double the exercise in the same amount of time

With this style of exercise plan you get twice as much bang for your buck, with no additional time spent in the gym.

So, leave your phone in your locker and get the most our of your training by adding your mobility work between sets of heavy lifting instead of scrolling through Facebook.

Drop me a line if you need any further information on how to incorporate this into your current exercise plan.

Looking for mobility training with REAL results In Maroubra?

If you need help setting and achieving your goals contact the team at Mojo Strength. 

We help people move well, lift heavy, be awesome.

Perfect for those that live locally, including those in Maroubra.

Thanks for reading.

Peter Bolsius SFG1

Owner & Founder Mojo Strength Sydney & The Alpha Project

I get to see plenty of shitty examples of pull-up/chin-up when people first come to the gym to exercise near Kingsford. We do our best to get them out of those habits and onto some decent pull-ups. Let me explain to you four key tips to improve yours.

Improve your pull-up exercise with these key tips

• Pack your shoulders. See the picture below. Engage your lats, keep tight and DON’T “just hang” in the bottom position. That will just put huge stress on your shoulders and leave you open to injury. So, pull on the bar at all times to keep you into the tight position throughout the exercise.
  
  
  

  Tight shoulders are vital for a perfect pull-up exercise

   

• CRUSH the bar. Just squeeze the shit out of it. White knuckle tight. This will help with engaging all your pulling muscles throughout the exercise and tell your brain “there’s work to do motherfucker!!”
  

  Make the bar your enemy and your pull-up exercise form will improve

   

• Pull the bar to your chest. Think in terms of pulling the bar down instead of pulling yourself up to the bar. In the video below I explain how you can work towards getting your first unassisted pull-up:

• Pull hard and concentrate on driving your elbows down and into your rib cage. Pull HARD!  This is what will help your get your chin over the bar.

• …Yeah, I know the title says “4” but this is a no brainer. Get strong doing a full range of exercise movements. Dead hang to chin over bar. Hold for 1-2 seconds in the hang and the chin over bar positions. Don’t be Harry half rep.

Make the exercise harder to gain strength

Dr Ken Leistner wrote in one of his “steel tip” newsletters “Make exercises harder to gain strength, Make them easier to demonstrate strength”.

I hope these tips help you with your pull-up form!

Looking for exercise knowledge that will help you see REAL results in Kingsford?

If you need help setting and achieving your goals contact the team at Mojo Strength. 

We help people move well, lift heavy, be awesome.

Perfect for those that live locally, including those in Kingsford.

Thanks for reading.

Peter Bolsius SFG1

Owner & Founder Mojo Strength Sydney & The Alpha Project

One of the most important aspects of training we stress at the Alpha Female Project, near Banksmeadow, is that warming-up is vital! If you don’t include an adequate warm-up exercise routine into your training sessions you are putting your body at a far greater risk of injury.

Lifting heavy without giving your muscles the chance to loosen up is seriously one of the worst things you can do! I cringe every time I see people walk into the gym and go straight into a high intensity exercise routine. Let me show you an easy warm-up routine that you can use all the time, that will help you avoid injury.

Use this warm-up exercise routine anywhere

Here’s the simple warm-up exercise routine we use at Mojo Strength. No equipment necessary, so you can do this anywhere – No excuses!

• Body weight squats  x 10
• Pushups x 10
• Reverse lunges x 10, each leg
• Plank x 30 seconds
  

  Push-ups are a great warm-up exercise routine.

• Bear crawl  x 30 metres
• Crab crawl  x 30 metres
• Burpees x 10
  

  Bear crawls are also great to include in your warm-up exercise routine.

• Forward jog  x 30metres
• Back peddle x 30 metres
• Butt kicks x 30 metres
• High knees x 30 metres
  

  Don’t forget to include some jogging and skipping in your warm-up.

• Power skips forward x 30 metres
• Power skips backward x 30 metres (test your coordination!)
• Side shuffles x 30 metres each way and your ready to go.

This will get your heart racing and loosen you up

The exercises are done back to back no rest. It shouldn’t take more than 10 minutes, but will get you ready for anything!!

If you need some more exercises to get your body loose before training, check out my movement flow mobility tutorial below.

Need help with a proven exercise routine, with REAL results near Banksmeadow?

If you need help setting and achieving your goals contact the team at Mojo Strength. 

We help people move well, lift heavy, be awesome.

Perfect for those that live locally, including those in Banksmeadow.

Thanks for reading.

Peter Bolsius SFG1

Owner & Founder Mojo Strength Sydney & The Alpha Project