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3 Key Training Movements

We thought it was time to co-write a post and what better a way to start than to train together! Funnily enough, as close as we are, Mum and Daughter do not train together. However we thought it would be a wonderful opportunity to combine our knowledge and training preferences to bring you…


Day in and day out we both hear and see people performing unnecessarily complex and often ill-performed movements within our gym. From our perspective the most vital (and beneficial movements) are those that are dynamic and scaleable. So in other words a movement that uses many parts of our body as is crucial for a healthy and well existence. Also those that can be adapted as we become stronger and fitter; as is the overall plan. The below movements are immensely beneficial for all of us and we will demonstrate a basic and advanced option for each.

Enjoy trying these out and let us know any feedback that you have!


Basic Option

TIP_5254 TIP_5259

  1. Lying with your head and most of your back on a foam roller, bend your legs comfortably
  2. Raise your hands above your head and face palms inwards
  3. Focusing on one side at a time; raise your leg towards you keeping 90 degree angles between foot to knee and knee to hip
  4. Lower your leg and repeat
  5. Aim for 15 reps on each side focusing on steady and strong movements whilst ensuring your back is kept flat to the roller at all times

Advanced Option

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  1. Same positioning as the basic option though with your elbows on the ground and palms under your ribcage
  2. Raise both of your legs to a 90 degree angle between feet to knees and knees to hips
  3. Whilst ensuring your back is flat to the roller at all times, push both legs out straight
  4. Return to the 90 degree angle and repeat
  5. Aim for 15 reps here and if you do find your back arching either do not push your legs out as far OR go back to the basic option


Basic Option

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  1. Start with your heels planted into the ground and the TRX straps at chest height
  2. Position yourself underneath the straps and leaning back with your arms outstretched, chest proud and toes up
  3. Focusing on your upper body (inclusive of core) pull yourself up until your feet are flat and your arms by your side
  4. Repeat and aim for 15 reps

Advanced Option

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  1. Adjust the TRX straps to waist height
  2. Position yourself underneath with straight arms, chest proud, a flat back and 90 degree angle from knees to feet
  3. Maintain soft/bent knees and pull yourself up until your arms are by your side
  4. Repeat and aim for 15 reps


Basic Option

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  1. Ensure enough distance between front and back foot in split stance whereby when you move your front knee is in line with your front foot
  2. Raise your back heel and your hands resting softly behind your head
  3. Focus on a straight back, shoulders back and chest proud with a strong core and soft knees
  4. Move downwards (NOT FORWARDS) with your back knee going towards the ground
  5. Repeat and aim for 15 reps on each side

Advanced Option

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  1. Follow same set up and movement as per basic lunge whilst holding a dumbell in each hand (3-4kgs as a guide)
  2.  As you return upwards from the movement, with your back heel up, you then bring this back leg up and through to hip-height at a 90 degree angle
  3. Focus on a strong and stable core with your shoulders back, chest proud and a steady movement throughout
  4. Repeat and aim for 15 reps on each side

Viv & Nadia xxxxx

2 Comments Post a comment
  1. I love doing the lunge with a five-pound weight in each hand. I can really feel it in my thighs when I’m finished.
    Now with core training – whoo! I’m getting there! But I’ve taken the long road. 🙂 I have Jillian Michael’s “Yoga Meltdown.” It offers two workouts, and the more advanced option has a lot of core exercises. One of them is your first example: the core stability, except Jillian does it flat on the floor, no roller, with hands behind the head. I’m still trying to master that! 🙂

    Great post ladies! I love that you two collaborated. 🙂


    March 8, 2013
    • Thank you so much for the kind words Vicki and we are thrilled to see that you are progressing with your own training work. Keep up the great work xx

      March 8, 2013

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