Signature Fitness

Last week - a healthy dose of tough training & dogs 🦮🐕🐶

✅ Perfectly executed Back Squats - this week saw the introduction of a descending rep scheme - 8,7,6,5 to add some intensity to our main lifts.

✅ How many Chin-Ups can you do? Some impressive feats of strength from our members!

✅ An assault by the Assault Bikes at the end of the conditioning session on Friday 🤮🤮

✅ You can’t beat good old-fashioned Push-Ups to develop strength through the upper body 💪

✅ Snippets of Lunch-time sessions with Coach Scott 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Enjoy your Sunday - see you next week 🫡

Here is a great illustration of what a Strength Class looks like at SigFit.

This week is the start of a new 4-week training block.

Lunchtime today was lead by Coach Scott - Scott Quinn - Next Level Coaching who took the group through a range of exercises to develop strength, muscle mass, stability and co-ordination across a range of movements and muscles.

Some of the exercises featured in today’s class include:

✅ TRX Hamstring Curls - these are tough - IYKYK
✅ 60 Degree Incline Presses
✅ Dead-Stop Jump Squats - great for developing power, speed, improving bone density and tendon strength.
✅ Banded Face Pulls
✅ TRX Pikes - another tough one 🥵

Small group training, individualised coaching and cueing, combined with supportive community produce unparalleled results.

Come and see what all the fuss is about - DM us for a trial

Thanks 🙏

Coaches Point of View - what we are looking for in a Front Foot Elevated Split-Squat 👀

These are a phenomenal exercise that I love programming from both a strength and mobility perspective.

They primarily target your quads and glutes and the stretch you get on the hip flexor on the rear leg is unparalleled, making it a great exercise for anyone sat for prolonged periods throughout the day.

In order to get the most out of this exercise pay attention to the details 👇

✅ Maximise your range of movement by driving your knee forward as far as possible (think about trying to cover your calf with your hamstring at the bottom)

✅ Ensure your front foot remains flat during this exercise

✅ Try to keep your torso upright to ensure your maximise the stretch you get on the rear hip flexor

✅ Control the tempo - lower slowly and avoid ‘bouncing’ out of the bottom

✅ If mobility is a struggle increase the height of your step

🎵SOUND ON 🎵

As a coach, here are some of the key things we are looking for when you press…

📢 Sound On

Listen to me talk through the key coaching points for a barbell deadlift from the floor

Because life is better with dogs! Feel free to bring your pup along for a session 🏋️‍♂️🏋️‍♀️🏋️‍♀️

‼️New Program Alert ‼️

Take a look at the video where I take you through Monday’s workout providing insight into our strength workout…

This is what your coach sees when you Squat….

The Barbell Back Squat is a complex lift that involves the co-ordination of many muscle groups simultaneously.

When taking a class, here are some of the things your coach will be watching out for….

👀 Is the bar correctly positioned on your back (I.e. sitting on your upper traps and not your neck)

👀 Are both the knees moving forward and the hips moving back simultaneously?

👀 A controlled descent (not ‘dropping’ down) with the hips slightly below the knees at the bottom of the squat

👀 A stable hip position throughout the Squat

👀 Knees are tracking over the second toe and not caving inwards

Our coaches are highly experienced and know exactly what to look for when coaching you!