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02/03/2025

JTNP

15/09/2024

Sugarloaf peak 8/18
Sardine peak 9/8
Preston peak 9/15

03/08/2022

AMRAP 60
800m run
40 step-ups
100m OH sandbag carry
50m right shoulder sandbag carry
50m left shoulder sandbag carry
25m right sandbag farmers carry
25m left sandbag farmer carry
**Wear weight vest throughout**

Finisher: 2 mile heavy ruck

20/07/2022

Morning run

Pacing = Patience

Patience to stay in the zone that you are training in. Patience allows for adaptation and eventually increasing aerobic threshold

2 mile ruck
Then…
4 rounds:
800m run
1000m row
50 cal airbike

Same pace each round

11/07/2022

Core finisher

4 rounds
2:00 Offset carries (heavy sandbag + kettlebell)
12 GHD sit-ups
15 cal airbike (pacing)

04/07/2022

Sorensen hold is a favorite exercise to test and build a strong stable core and develop lower back health.

Great exercise for endurance athletes

Benchmark: 2 minute hold

27/06/2022

Fun pacing finisher this morning
12 minute airbike
Every 2 minutes 10 GHD sit-ups
Maintain consistent pace on the bike

13/08/2021

Good shoulder health starts with a foundational mobility of the thoracic spine region.
Try this simple thoracic stretch after a long day of sitting.

8-10 reps per side with a 10s hold

23/07/2021

Underrated core exercise…

Core stability is key for healthy aging.

The Pallof press is a classic anti-rotation exercise the builds stability between the ribcage and pelvis, protecting posture and reducing risk of back pain/injury.

Works great with resistance bands and can be done standing or kneeling.

16/07/2021

Weak hamstrings can lead to muscle imbalances which could cause knee and back pain.

Try standing hamstring curls to retrain hamstring activation

09/07/2021

Overhead Carry

Carries are highly impactful at building support in key areas of the body that can become unstable as we age.

Benefits:
* Shoulder stability and strength
* Core stability and strength
* Postural strength and stability
* Breathing under load
* Build aerobic capacity

How to do it:
Overhead dumbbell carry is straightforward walking while carrying a load over your head, you can use dumbbells, kettlebells, or really any heavy object. The key is to ensure you are stacking your shoulders and engaging your core muscles.

Variations:
Single-arm (Shown): more of a core strength and stability focus.

Overhead hold more of a shoulder strength and stability focus.

01/01/2021

Training for healthy aging includes building aerobic capacity to develop the cardiovascular & respiratory system, build metabolic flexibility, and improve cognitive & immune function.⁠⠀
⁠⠀
As part of my healthy aging training program, I develop strategic programs to build aerobic capacity.⁠⠀
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Attached is an example of a progressive rowing program where I improved 2k row time by :18 seconds in just 4 weeks. 7:51 >> 7:33.⁠⠀
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Ready to build a foundation for healthy aging in the New Year? DM me!⁠⠀
⁠⠀

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