Strength Training Tutorials
Our ONDEMAND STRENGTH TUTORIALS allow you to safely workout from home (or elsewhere) with the help of our expert coaching, it’s almost like us being right beside you as you train.
Primarily strength based, these short tutorials will coach you in the fundamental movements, lunge, squat, hinge, push, pull, brace and rotate; with a choice of 40+ upper and lower body pull/push movements, this library will become an invaluable information source to call upon to ensure you train safely.
As you improve and get stronger, we offer modifications to progress, please ensure you are able to master each one before you move on.
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Once you have purchased you can access all workouts via the 'Workout' button.
LOWER BODY
Push - Bilateral Pattern
Our transition from standing to sitting and vice versa is essentially a squat movement and is one of the first movement patterns we learn early in life.
The simple squat movement is highly effective for developing force for running, cycling and pretty much all sports that involve driving into the ground for propulsion.
Though the Glute Bridge and Trapbar Deadlift are not named as squats they are both pushing exercises.
Primary muscles worked: Quads and glutes.
Push - Unilateral Pattern
These are split stance or single leg variations of the squat patterns (our library is by no means an exhaustive list as all manners of lunge varieties also exist within this category).
These are loading predominantly through the front leg which means they have excellent carry over to athletic movement skills and can allow similar adaptations at lighter loads than the big bilateral lifts. Split stance exercises are inherently less stable so it's important to ensure you don’t have any hip or ankle dysfunctions.
Primary muscles worked: Quads and glutes.
Pull - Hip Dominant Pattern
Another fundamental pattern, are the Deadlift patterns, these are essential for strengthening the posterior chain. A great way to improve postural integrity, deadlifts counter balance poor postural habits and build glute strength.
Suitable for everyone, conventional deadlifts are the highest loaded exercise and are only limited by hip/ankle mobility and back strength.
Primary muscles worked: Glutes and hamstrings.
Pull - Knee Dominant Pattern
These are variations on hamstring curls and are an important but often overlooked aspect of lower body training. Important for injury prevention especially for runners.
The earlier variations (glute bridge marching and leg curls) are surprisingly challenging and should not to be dismissed.
Primary muscles worked: Hamstrings and glutes.
Upper Body
Push - Horizontal Pattern
These are the press-up and bench press variations. Often used for aesthetics, these exercises are important for shoulder health as well as athletic development especially throwing overhead and contact sports. An easy movement to adjust for various ability levels, these offer great variety of options for sports specific adaptations.
Primary muscles worked: Pecs, triceps & deltoids.
Hand Supported Row
with Rob Scholten
Bench Row
with Rob Scholten
Push - Vertical Pattern
These are our overhead patterns and are crucial for effective shoulder function, especially to counter balance postural deficits resulting from sitting too long.
These movements are challenging as most people do not have the required mobility for all of the progressions (refer to our ON Demand library of mobility exercises).
Primary muscles worked: Deltoids, triceps and serratus anterior.
Pull - Vertical Pattern
One of the most challenging movement patterns, these are difficult to regress which unfortunately often puts many off. Incredibly beneficial for shoulder health, these movement patterns are very under-used.
Primary muscles worked: Lats, biceps and deltoid (posterior).
IMPORTANT:
Please consult your physician if you have any pre existing injuries or health conditions before embarking on these workouts. Participants of these workouts take full responsibility for the risk of injury when performing exercises or utilising suggested equipment.
The creators (TRANSITION ZONE) do NOT accept any liability in relation to these exercise videos.