Plus Fitness 24/7 Narrabeen

Wondered why you can’t pull up?

Try this technique!!

🏋️‍♂️ OFF-SEASON ATHLETE UPPER BODY STRENGTH

The off-season isn’t just about getting bigger — it’s about building the strength, power and control that carry over when competition returns. 💪🔥

Here’s why these movements made the program 👇

🔹 Kneeling SA Landmine Shoulder Press + DB Arnold Press
Builds unilateral shoulder strength, overhead stability and pressing capacity while challenging the core to resist rotation. Great for developing strong, athletic shoulders.

🔹 Pull-Ups + SA DB Row — Square Stance
A powerful combination for building upper-back strength, scapular control and pulling capacity. The square stance forces the athlete to control rotation and maintain a strong trunk while rowing.

🔹 Barbell Bench Press + Clap Push-Ups
Strength meets explosiveness. 💥
The bench press develops maximal pressing strength, while clap push-ups train the athlete to produce force quickly — helping bridge the gap between strength and power.

🔹 Hanging Knee Raises
Strong athletes need more than strong limbs. Hanging knee raises develop trunk control, hip flexor strength and the ability to control the pelvis under load.

🎯 The goal of the off-season:
Build strength → develop power → improve movement quality → return to sport stronger and more resilient.

Don’t just train muscles. Train qualities that transfer to your sport. 🏆

🏀🏉 ATHLETE OFF-SEASON LOWER BODY SESSION 💪

Off-season = build the engine, strengthen the weak links, and come back better. 🔥

Today’s lower-body strength session:

🔹 Barbell Back Squat → Box
SUPERSET with
🔹 Swiss Ball Bulgarian Split Squat

🔹 Barbell Romanian Deadlift
SUPERSET with
🔹 Dumbbell Power Step-Ups

🔹 Heel-Elevated Single-Leg Hip Thrust
SUPERSET with
🔹 Calf Raises

🔥 Finisher:
🔹 Landmine Thoracic Rotations

The goal isn’t just to lift heavy — it’s to develop strength, power, stability, unilateral control and movement quality that transfers to sport.

Build in the off-season. Perform when it matters. 🏆

💪 MONTHLY CHALLENGE: DEAD HANG! 💪

How long can you hang on? 👀

Our August challenge is simple — grab the bar, hang on and see how long you can last! ⏱️

🔥 Push yourself
🏆 Get your name on the leaderboard
💪 Challenge your mates
🎯 Beat your personal best

Think you’ve got what it takes to be Plus Fitness Narrabeen’s Dead Hang Champion?

Get involved next time you’re in the gym! 👊

NorthernBeaches

💪 MONTHLY CHALLENGE: DEAD HANG! 🏆

Think you’ve got the grip strength to hang on?

Our Plus Fitness Narrabeen Monthly Challenge is here! 🔥

🎯 Challenge: Longest Dead Hang
🏆 Winner: 2 WEEKS FREE MEMBERSHIP + a Nutrition Warehouse Supplement Pack 💪🥤

Grab a friend, jump on the bar and see how long you can last! CHALLENGE ENDS SEPTEMBER !!!

📍 Plus Fitness Narrabeen
⏱️ Get your attempt in before the end of the month
📸 Tag and show us your hang!

How long can you hang? 👇

Nutrition Warehouse

3 Exercises to Jump Higher & Move Faster 🏀⚡

Want more explosive power, speed and vertical jump? Build the strength behind your athleticism.

🏋️ BARBELL FRONT SQUAT
• Builds powerful quads & glutes
• Improves force production through the legs
• Develops strength in an upright, athletic position
➡️ More force = greater potential to push into the ground and jump higher.

💪 BARBELL RDL
• Strengthens hamstrings & glutes
• Improves hip extension and posterior-chain power
• Builds strength through the powerful “hinge” position
➡️ Stronger hips = more explosive acceleration and take-off.

🔥 NORDIC HAMSTRING CURL
• Builds exceptional hamstring strength
• Improves eccentric strength & control
• Helps develop the muscles responsible for powerful sprinting and jumping
➡️ Stronger hamstrings help you absorb and produce force quickly.

⚡ THE ATHLETE FORMULA:
Strength → Force → Rate of Force Development → Explosiveness

You don’t just want to be strong.

You want to be strong FAST.

Train your legs to produce more force, more quickly — and give yourself a better foundation to jump higher, accelerate faster and move more explosively.

🏀🏉⚽ 3 BASIC MOVEMENTS TO BUILD SPORT-SPECIFIC POWER

You don’t always need complicated exercises to become a more powerful athlete.

Master the basics, move with intent, and focus on explosive speed 💥

1️⃣ MED BALL CHEST PASS
Develops explosive upper-body power and teaches you to transfer force quickly — just like passing, shooting or creating separation from an opponent.

2️⃣ PULL UPS
Build relative strength through the back, shoulders and arms while developing the pulling strength needed for contact, grappling, rebounding and body control.

3️⃣ CLAP PUSH UPS 👏
Explosive pressing power that teaches you to produce force quickly. Great for developing upper-body rate of force development and athletic explosiveness.

🔥 The goal isn’t just to be strong — it’s to be able to express that strength FAST.

Keep the reps low, the movement explosive and the quality high.

Strength → Speed → Power → Performance.