The Squat

Your time is precious, so the best exercises are compound moves – the ones that work a number of muscle groups at the same time. That’s the squat all over. Squats are excellent for all your leg muscles (the quadriceps, hamstrings and calves), and they also strengthen the stabiliser muscles and supporting ligaments which help your main leg muscles work more efficiently, as well as making you stronger and less injury-prone for sports.

Done properly, squats also help improve your flexibility and strengthen your ankles and hips, which is another way they help prevent injuries. Squats also work your abs to help you along the road to an impressive six-pack. Have we convinced you it’s an excellent all-round exercise


Kettlebell Swing


I’m sure this isn’t a surprise to any of you seeing as I’m a kettlebell swing addict!


Well the benefits of this amazingly powerful exercise are just too good to miss!

It’s a hip dominant, back strengthening, strength building, cardio packed powerhouse of a movement! It MUST be executed with 100% proper form and technique to reap the benefits though, so if you’d like extra tuition or just some tips on how to get started let me know.

Animal Flow Front Kick-Through

Explosive Exercise & Full Body Movement

You may have seen some of the Animal Flow crew perform on our social media pages.

The Front Kick-Through is an explosive exercise and a total body movement that challenges you both physically and mentally, improving your coordination. In addition to being a challenging trunk exercise, it’s great for conditioning your single arm stability as you move back and forth from the loaded beast position to the front kick through.

Even though this isn’t one of the actual animal forms, it’s one of the “switches and transitions” movements that links the animal forms together, creating the “flow” in Animal Flow. Thus, it’s a staple movement in the Animal Flow Workout. As with any skill building exercise, you’ll have to put the time in to practice in order to perfect the movement.  if you are interested in seeing more about the Animal Flow Workout message me or come along on a Monday night 6.15pm to practice. It’s lots of fun!

Check out our videos on Instagram and Facebook page as we Flow in Alice Park and the Oriel Hall

Active and Dead Hanging

How long can you hang from a bar or rings for?

Have you ever tried to join in with your kids on the monkey bars? Did you manage to get to the end of the bars with them?

All of these childhood games we used to be so apt at, have now suddenly become a lot more challenging eh? Use it or lose it…. isn’t that what they say?! Well, it kind of makes sense.

So what are the benefits of hanging around then?

Spinal decompression (good for the back and ’stretching’ the spine), stretching out the lats (those big muscles like wings on your back, that I bang on about a lot!), improving and strengthening overhead position (which helps in military press, snatch and just general shoulder health). Not too mention improving grip strength and endurance (which we need for Kettlebell swings and who doesn’t love them!)

 I urge you all to try to hang for as long as you can, if not every day, then as often as possible. If you don’t have a pull up bar an hour home, get to the park and hang from the bars there!

Build your time, keep adding a little more on each day or each time you are able to get hanging.

Dead v Active Hanging

The difference between dead and active hanging is:

Dead Hanging: When you hang with straight arms

Active Hanging: You are creating tension through the torso by actively depressing shoulders down (creating space between shoulders and ears) and creating that slight hollow body hold through the torso. 

GWTP now has gymnastic rings at workouts, so be sure to challenge me to a hang off! Everyone loves a challenge eh?

Lets get hanging folks!