23/08/2026
August has been pretty good🏴
Unreal weather☀️
My sisters wedding💍
Plenty of Football⚽️
A lot of dancing 🕺
A lot of drinking 🍻
And have good times with good people💚
Very lucky to be able to call this place my home.
It’s been fun, but I’m ready to get back to Sydney and get back to doing what I do best💪🏼
Oh and I should probably do some running while I’m at it. 2 months until we tackle 80km from Bondi to Manly
The great lock in begins… again
I don’t know when I’ll be back next, but I’m already looking forward to it💚❤️🏴
26/07/2026
Harbour10✅
12 day session, 1.5 hours sleep, a PB in the bag😤
Once again proving that no amount of beer can stop me. I wonder what I could do if I actually took things seriously.
I guess we’ll never know🍻
22/07/2026
🔥UNLOCK YOUR FIRST PUSH UP🔥
Push ups are one of the most basic foundational movements to learn and a great test of where you’re at with your strength. Yet most of you spend time doing them on your knees hoping one day you’ll magically get stronger.
Newsflash: you won’t.
If you want to get stronger and finally start smashing out push ups you need to start training the movement and the muscles that move.
Straight Arm Plank: Builds isometric strength of the core and shoulders while training you in the very position you do push ups in
Incline Push Up - This will be the main exercise that improves your push ups. The lower the bar, the harder it is. It’s easy to progress and scale for every level.
Dumbbell bench press - Essential for beginners to build strength in the chest, shoulders and triceps.
Slow Eccentrics - Builds strength and stability in the lowering phase of the movement. This is usually where you lose your positioning and the struggle begins. Get strong here and the movement becomes easy.
Practice and progress these movements 2-3 times a week and you’ll hit your first push ups in around 4-6 weeks.
Which exercise do you want to learn next?👀
Follow Flyn Woodward | Performance Coach if you actually want to get strong
