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Pilates Core Workout
Supermans 3x10 Single Supermans 3x10 each side Superman hold 20secs each side Deadbugs 3x10 Single deadbugs 3x10 each side Deadbug hold 20secs each side Thread the needle 2x10 each side Thread the needle hold 20secs each side Blog by Steffi Simpson - Personal Trainer...
Foam Rolling
Foam rolling is a recovery technique that uses rolling action with a specific roller to create a massage-like effect and apply pressure to certain areas of soft tissue. It is a tool to help relieve pain and encourage your muscles to relax. It is a form of...
Sumo Squats
Sumo squats are a variation of squat using a slightly wider stance. They offer benefis like strengthening the lower body (glutes, quads, hamstrings, inner thighs/adductors) and core, improving balance, mobility, and hip flexibility, while often reducing stress on the...
When Should You See a Soft Tissue Therapist?
A questions we often get asked is, when is a good time to come for treatment? And the answer really depends on the nature and circumstances of the injury. For instance: Soft Tissue Damage: With soft tissue injuries (muscular tears, ligament sprains etc.), the general...
Rope Flow for Wellbeing
Rope flow is a low-impact, full-body movement practice that uses a rope as an external feedback tool. The rope stays in constant motion, creating a coordination challenge where the body learns to move with and through the rope (like skipping, but on 'beat'). This...
Knee Strengthening Workout
Here are some simple but powerful exercises for stronger, healthier knees... - Wall sit - Single leg squat to box - Bosu squat - Single leg step ups Strengthen the knees, improve control, and reduce injury risk with these go-to exercises. Give them a go and let us...
Hip Impingement
What Is Hip Impingement? The hip joint supports most of our bodyweight and allows us to walk, run, jump and move comfortably throughout daily life. Although the hip is naturally flexible and robust, its function can become limited over time due to injury, overuse or...
Wellbeing – Stronger Together
Fitness is more than just training - it's about connection, balance, and the joy of moving together. Whether you're lifting weights, dancing with energy, or staying active, every workout strengthens both body and mind. True wellbeing comes from finding harmony between...
Tibialis Anterior Strengthening – Wolverson Tib Bar
When it comes to training legs, strengthening the ankle and support against shin splints, most people focus on calves and forget the muscle on the front of the shin—the tibialis anterior. Yet this often-overlooked muscle plays an important role in ankle health,...
Desk Worker Mobility Routine
Many people who spend long hours at a desk experience tightness in the hips, back, hamstrings, shoulders and chest. Sitting for extended periods places the hip flexors in a shortened position, reduces activation of the glutes and encourages the upper back to round...
Power Pilates – Magic Circle Workout
STANDING EXERCISES: Single Leg RDLs (6-8 reps each side) Hold magic circle in hand of non-standing leg. Hinge at hip and place magic circle on the floor on outside of non-standing leg whilst taking the other arm out straight whilst balancing. Targets: Glutes (standing...
Lower Back Pain
Lower back pain is a fairly broad topic that can cover a wide range of issues including but not limited to structural issues with the spine or discs, restriction around the SIJ (sacroiliac joint - where your spine meets your pelvis), pelvis alignment, or soft tissue...
Pilates for Wellness
Pilates helps to promote an overall wellness by strengthening core muscles, improving balance, flexibility and posture. It encourages us to focus on a mind to muscle connection. We can transfer all of these benefits into our training and everyday life. With a more...
Burpees
Targeting various muscle groups including chest, shoulders, triceps, abdominals, quads, glutes and hamstrings, burpees are a challenging dynamic full body exercise comprising many functional movements. If you’re looking for a...
Understanding Pain and How Massage Can Help
Pain is one of the most common reasons people seek massage therapy. Many people think of pain as something purely physical, a sign that something in the body is damaged or wrong. In reality, pain is more complex. It's a natural part of being human, shaped by how our...
Workout for Lower Back Pain
Try this workout to help alleviate lower back pain or stiffness. Stop if any exercise causes pain. Perform each move slowly and focus on your control with 12 reps on each side x 3 rounds. BIRD DOG DORSAL RAISE GLUTE BRIDGE FIRE HYDRANT Bird Dog: Start on all fours in...
Reducing Stress & Enhancing Recovery
The Role of Stress in Training Any type of exercise, whether it's lifting weights, running, cycling or HYROX training, creates a certain level of fatigue and places stress on the body. This is a natural and essential part of the training process because the body...
Improving Your HRV
If you're a smartwatch wearer then you’ve probably heard of or seen HRV listed in your stats, but what actually is it? HRV stands for Heart Rate Variability and refers to the measurement of the time variation between consecutive heartbeats. It is controlled by the...
Kettlebell Snatch
Considered to be one of the most challenging kettlebell exercises to master. The Snatch! This is one exercise that does not come easy to some and requires lots of practice and certainly a background or experience using kettlebells. There are two exercises you should...
Mobilisations
Mobilisations are an effective way to treat joint pain and restricted movement patterns. It is a manual therapy technique using movement of a joint or soft tissue structure to encourage a wider range of motion to this area. The aim of a mobilisation is to restore...
Ultimate 30-min Total Body Workout for Busy People
5 minutes – warm-up Jumping jacks – 45s/15s Squats – 45s/15s Arm circles – 45s/15s Leg swings – 45s/15s Plank walkouts – 45s/15s 10 minutes – STRENGTH – 3 rounds, 40s per exercises, 20s rest between each exercise, 1 minute rest at the end of each round. 1. Dumbbell...
Wall Ball Mobility
The final station of a HYROX race is the infamous wall balls. At this point, after 8km of running and seven demanding functional stations, you are faced with 100 wall balls. Each rep must hit the target overhead and break 90 degrees on the squat, all under the...
Why Cooling Down After Your Workout Matters?
Finishing your last rep isn't just the end of your workout - taking time to cool down is just as important. A proper cool down helps your body return to its normal state, supports recovery, and prepares you for youy next training session. Support Your Body's Recovery...
Bevel
The Bevel is the fundamental heels stance that creates a flattering 's' shape. Stand tall feet hip width apart with your weight evenly distributed. Ensure your alignment is correct with hips in line with feet, engaging your core, relaxing your shoulders and keeping...
Patellar Tendinopathy in HYROX
HYROX is a test of endurance, functional strength and resilience. With repeated 1km runs and functional stations such as burpee broad jumps and walking lunges, the body is constantly exposed to impact and strain. A common area that can flare up under this load is the...
Arm Blast
UNILATERAL PREACHER CURL (2 X 12 REPS EITHER ARM) INCLINE CURLS (2 X 12 REPS) DUMBBELL 21'S (2 ROUNDS) CLOSE GRIP CHEST PRESS (2 X 12 REPS) BENCH TRICEP DIPS (2 X 12 REPS) UNILATERAL OVERHEAD EXTENSIONS (2 X 12 REPS EITHER ARM) (Equipment needed: adjustable bench...
Tight Hips in HYROX
Hyrox is a full-body challenge that blends endurance, strength, and grit. With 1km runs separating each of the eight functional stations, athletes are constantly shifting between movements that demand both mobility and power. If they become tight, your hips can be a...
Sauna vs Steam Room: Benefits for Body and Mind
In today's fast-paced world, finding ways to unwind and recharge is essential. Two of the most luxurious methods of doing just that are with TFD's sauna and steam roooms. While both offer great health and relaxation benefits, they function in different ways and offer...
Plank Drags
Place your hands directly under your shoulders, feet hip-width apart. Engage your core an glutes to maintain a straight line from your head to your heels. Keep your neck neutral by looking slightly ahead of your hands. Place a dumbbell next to one of your hands. Using...
Perfecting Your Posture in the Gym
Whether you're a seasoned lifter or a complete beginner, posture is one of the most essential components of a safe and effective workout. Walk into the gym, and you'll see people focused on reps, weights and timers. Don't forget how important it is to really pay...
Kettlebell-Only Leg Day
Circuit 1: HEAVY - Narrow squats MEDIUM - Lunges LIGHT - Wall sit calf raises Circuit 2: HEAVY - Deadlifts MEDIUM - Squat w/ pulse LIGHT - Prison squat Circuit 3: HEAVY - Sumo squat MEDIUM - Swings LIGHT - Cossack lunges 45 seconds per exercise, 2 rounds of each, 15...
Achilles Tendinopathy in HYROX
Hyrox is a growing fitness challenge that combines strength, endurance and grit. Eight stations of functional exercises are each broken up by 1km runs. While the format pushes you to your limits, it can also take a toll on certain parts of the body. One of the most...
Shockwave Therapy for Knee Pain
Understanding Knee Pain Knee pain is a common issue that can affect anyone, from athletes pushing their limits to those simple keeping active day to day. There are many effective ways to manage and reduce discomfort, such as massage, stretching and rehab/prehab...
Training for ‘The Gower Peninsula’ Ultra
What is an Ultra? Anything beyond a marathon distance of 42k. Got an event booked? Training is the most crucial part to succeed and do something well, although at a lot of these Ultra events just finishing is the main objective! Our team of 24 pople from TFD booked...
Cable Preacher Curl
Equipment needed: Preacher curl bench Cable machine EZ bar cable attachment (zigzag bar) Technique: Bring the preacher curl bench over to the cable machine. Position it so it is facing the cable you intend to use and around one foot away. Position the cable attachment...
HYROX: Workout of the month – SEPTEMBER
250M Ski Erg 500m Row Erg 50m Sled Push x50 Wall Balls 3 rounds - 3 minute rest between each round Ski Erg (250m) Stand tall at the start of each stroke. Drive the handles down using your lats, keeping your core tight and hips hinged. Don't just pull with your arms,...
Pilates for Ultra Walking
Pilates can really improve performance when taking on long distance walks. Pilates focuses on balance, posture, strength and flexibility which are all crucial in avoiding injuries and enhancing performance. Here are a few exercises that will complement your walking...
Cable Tricep Extensions
Equipment needed: Cable machine Rope handle How to do: If the cable is adjustable, position it as far up as you can, if it's a fixed cable, choose the upper attachment point. Next, add a rope attachment to the cable machine. Hold onto either end of the rope with your...
HYROX Beginner Circuit
Equipment: Sled Kettlebells Plyobox Rowing machine Exercises: Kettlebell thrusters (30 seconds) Sled push (20 meters) Sled pull (20 meters) Step ups (30 seconds) Rowing machine (30 seconds) Minimum 4 rounds, but as many as possible. Exercise form: Kettlebell thrusters...
Swimming Rehab
Swimming is a very useful tool for rehabilitation of injuries. It can help with reducing pain, managing chronic pain and improving mobility all with low impact on joints. The buoyancy of water helps to reduce stress on joints and tissues while using the water as...
Pigeon Stretch
The "pigeon stretch" typically refers to the pigeon pose in yoga, which is a deep hip-opening stretch that also targets the glutes and lower back. It involves bringing one leg forward with the shin parallel to the mat, and the other leg extended back, and then...
