Plate-Loaded Lat Pulldown We are mostly used to using the cable lat pull down with the bar which is great variation. For me, I certainly find that I feel the contraction so much more with the plate loaded pull down. Latissimus dorsi muscles (lats) seem to...

Monday Movement: Half Kneeling, Single Arm Cable Row Do you play sports? - Mixed Martial Arts ? - Mua Thai - BJJ - Rowing ? - Rugby ? For me, having experienced some time doing MMA, BJJ and Kickboxing, I find that doing this exercise would help greatly in pulling your opponents...

DUMBBELL FLOOR PRESS The dumbbell floor press is a shoulder-friendly upper body pressing exercise that strengthens the chest, shoulders, and arms. Utilising the floor removes possible strain being placed on the shoulder joint. [video width="1920" height="1080" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/07/Monday-Movement-Dumbbell-Floor-Press.mp4"][/video] How To: Grab dumbbells with an overhand grip and lie flat on...

BENCH PRESS [video width="1920" height="1080" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Monday-Movement-Bench-Press.mp4"][/video] Bench press - after all it is International Chest Day, right? So it’s only right that we have another chest exercise in there this week. The staple of your chest day has to be the Bench Press. There are several variations using dumbbells,...

Sissy Squats [video width="1280" height="720" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Monday-Movement-Sissy-Squats.mp4" poster="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Screen-Shot-2017-06-19-at-13.37.48.png"][/video] Do not be fooled by the name, sissy squats. This little exercise is certainly a very EFFECTIVE exercise!! It’s such a simple movement but when done correctly it is a great finisher for the quads - great to superset with...

BULGARIAN SPLIT SQUATS [video width="1280" height="720" mp4="http://www.theclubgym.co.uk/wp-content/uploads/2017/06/Monday-Movement-Bulgarian-Split-Squats.mp4"][/video] For myself and my clients, I love adding these into our leg sessions, whether it's near the end or used as a superset with a compound leg exercise. To begin with, I'd recommend just using bodyweight, and more you progress with...

Toe Touches & Abdominal Training Do you train your abs properly? Do you feel every repetition? Do you use insanely high reps just to feel the burn? Do you use additional weight? In most cases, people don't know how to feel the abs working correctly, so they go for more...

Mountain Climbers Mountain climbers are a fantastic full-body workout that targets a multitude of muscles in the body. Along with having its callisthenics and athletic benefits, it's certainly up there with my top five full-body exercises. Benefits Increase in balance Increase in coordination Increase in your agility Increase...

The Press Up Often, this movement is done incorrectly. Very often there is no: Retraction of shoulder blades Shoulders not positioned over the hands Elbows flare out, too far forward Core, back, glutes, legs not contracted So as you can see in the demonstration, we have three positions....