Landmine Single Leg RDL

The RDL or Romanian Deadlift is a great way to work the hamstrings, glutes, and back - basically all of the posterior muscles that are responsible for helping you bend or hinge safely and strongly. You should first be comfortable doing this movement one legged with no weight. This is important to make sure that once you begin to add weight (either with dumbells, kettlebells, or in this case the landmine) you already have a well balanced position and correct technique. It's also important to have good movement at the hip joint, with no restrictions or tightness that would limit a safe hinge movement. Tight hamstrings, lower/upper back should be corrected before this exercise is used. Set Up:

Push up queen

Last year, for reasons now unknown, I challenged a colleague to a push-up competition. Adamant that it couldn’t be that hard, I didn’t do any training leading up to the big day. Unfortunately, halfway through the first push-up, I realized that I had overestimated my strength and that I couldn’t get anywhere near completing one. A few months ago, in an effort to ensure I exercised regularly and gained some strength, I joined Results Room. Chris set me up with a few programmes that were tailored to my level (pre push-up/pretty lazy) and were varied enough to keep me interested. What I like most about them is that I can get them done in my lunch hour and that I have a personal training session

Pike push up

If you're wanting to progress to a handstand push up, or even just improve your overhead pressing ability this pike push up has some great benefits. A good amount of movement prep and warm up is important to prepare you to perform. Upper body strength plus good flexibility are required to get into the correct position. You should have a excellent regular push up technique before attempting these. Important cues: ⦁ Your body should resemble an A-frame viewed from the side. Up on the toes, tail bone to the ceiling, and head down between the arms. ⦁ When you press to the floor touch the crown of your head to the floor, and look back through your legs. ⦁ If your position is limited by

Pork and fennel satay

After cleaning the winter scunge of your BBQ, marinate these wee babies and make them your first BBQ of the season. Prep Time: 15 minutes Cook Time: 10 minutes Ingredients: ⦁ 2t ground cumin seeds ⦁ 2t ground fennel seeds ⦁ 2t turmeric ⦁ 1 and 1/2t salt ⦁ 1T raw sugar ⦁ finely grated zest of 1 lemon ⦁ 6T thick part of a can of coconut cream ⦁ 700g trimmed pork, cut into cubes ⦁ small bamboo skewers, soaked in cold water for 30 mins Instructions: 1. In a bowl mix seeds, turmeric, salt, sugar and lemon zest. Blend in coconut cream, then add the pork pieces. 2. Stir well to coat the pork. Refrigerate for at least 1 hour, up to 24 hours. 3. Thread meat onto t

How to eat lunch in the CBD for $5 per day

Within Results Room's Real Food Programme there is a guideline that's so simple it's actually crazy not to do it. Actually. Crazy. This guideline only relies on one thing; that you cook your dinner at home. If you are doing that, or can start doing that - even just a few nights each week - then you are on your way to lunching like a king or queen for less than your colleagues blow on their tall decaf mocha. I don't want to be crazy anymore. What do I do? Good question. First you make sure you have 'real food' in your fridge and pantry. Next you cook that food into a lovely 'Results on a plate' dinner. Third, you include just one more serving into the amount you cook for dinner. Lastly, yo

Pallof Press

At Results Room we find that with the right programming you can get the most effective core results through training your key compound movements - press ups, squats, deadlifts, farmers walks, bent over rows, and chops, etc. We've found that these exercises yield about 80% of a persons total core strength and conditioning, and for most goals don't require any additional specific exercise. Sometimes though, we need a little more focus on a certain area, and there's also some exercises that are great at developing the core in ways that those larger compound exercises may miss. The pallof press is one such core exercise. It's main function is to improve stability and anti-rotation ability. When

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