All Elite Physiotherapy & Performance

25/08/2026

One rep every two seconds. No stopping. Go until you physically cannot 😮‍💨

Then we got to the end and realised not one of us had been counting.

So we counted it back, frame by frame:
🥇 James — 31
🥈 Malcolm — 29
🥉 Max — 24

(Angus was away sick. Suspiciously well timed, mate 🙄)

Here's the bit worth paying attention to. This isn't a max-reps test, the metronome means everyone moves at exactly the same speed, so the only variable left is how long you can hold the position and keep producing force. 31 reps is 62 seconds of continuous work under load with nowhere to hide.

That's why we program tempo work in rehab. Slowing someone down and taking away the bounce is not us being cruel, it's how you find out what someone can actually control rather than what they can throw themselves through.

Beat 31 and you're going on the wall 👇
📞 02 4981 9501
🔗 allelitephysio.com.au

18/08/2026

30 seconds. One ski erg. Three physios who genuinely thought this would be fine 😮‍💨

Spoiler: 30 seconds is a very long time.
🥇 James — 202 m
🥈 Malcolm — 197 m
🥉 Angus — 170 m

Five metres in it at the top.

Here's the part we actually found interesting. James took the FEWEST strokes of anyone 32, against Malcolm's 36 and still went the furthest.

He wasn't pulling faster. He was just moving more with every single pull. 6.3 m per stroke against 5.5.

That's the whole thing in a nutshell, and it's the same on the erg as it is in rehab: force you can actually produce will beat flapping about at speed. Build the power, not just the reps.

Right who's having a crack?

Beat 202 and we'll put you on the wall 👇
📞 02 4981 9501

🔗 allelitephysio.com.au

14/08/2026

11/08/2026

Testing Tuesday: max pull-ups. One set, chin over the bar, no excuses.

Malcolm called his shot before he even jumped up. "If I get five, I'll be happy."

He got 8.

Angus went 11. James took it with 12, and had to squeeze every last drop out for the final one.

31 reps between the three of us, and a decent amount of trash talk in between.

Here's the thing about pull-ups: they're one of the best honest tests of upper body strength going.

Grip, lats, shoulders and core all have to turn up at the same time. They're also the movement we hear "I just can't do those" about more than any other. Usually that's not a strength problem, it's a starting point problem.

Sore shoulders or elbows stopping you from training the way you want? That's our thing.

📞 02 4981 9501 🔗 allelitephysio.com.au
Who's beating 12? Drop your number below 👇

06/08/2026

Thank you, Holley Patterson for leaving us a review.
Read full review: https://birdeye.cx/xofpg1

04/08/2026

Three physios. Three handstands each. One very smug winner. 🤸

Testing Tuesday came for our shoulders this week. The rules were simple:
3 handstand holds, total time added up, longest total takes it.

Angus went first and immediately ate the mat (we kept it in, sorry mate).
James held on for 4.80s. Malcolm posted 4.75s on his final attempt alone
and walked away with 8.85s.

Handstands are a brutal honesty test for your shoulders and wrists. Overhead
capacity, wrist extension, midline control, all of it exposed in about five
seconds. Most people find out the hard way that they've been avoiding
overhead work for years.

Think you'd beat 8.85? Show us. 👇

28/07/2026

Testing Tuesday

The 5m eyes-closed walk. Sounds easy until you realise your balance system has been quietly carrying you your whole life and you never said thank you.

This tests proprioception — how well your joints and brain talk to each other without vision to cheat with. Watch for veering off line, wobbling, or looking like you've had one too many at the Beach Hotel.

Big differences in distance can flag balance or injury risk we want to know about. Try it at home on a flat, obstacle-free surface (and maybe don't do it near the stairs).

us in your attempt 👇

21/07/2026

Can you hop further on one leg than the other? 🦵

The Single Leg Hop for Distance is one of our go-to tests for return-to-sport readiness after ACL, hamstring or ankle injuries.
We compare left vs right to check for any lingering asymmetry before clearing someone back to sport. Most guidelines want you within 90% symmetry before full return to play.
Curious where you'd land?
Book an assessment — link in bio. Or comment your distance below !!

14/07/2026

Testing Tuesday 💥

6kg Med ball throw for distance — one of our favourite ways to test full-body power. Hips, trunk and arms all working together to send it as far as possible.

Simple test, big insights. How far can you launch it?
Comment down below

07/07/2026

Testing Tuesday is BACK !!

Double Leg Pogo
Reactive Strength Index (RSI) via VALD ForceDecks.

RSI measures how efficiently someone reacts to ground contact. It's one of our go to markers for reactive/elastic capacity in return to sport and performance testing, especially for anyone in running, jumping or change of direction sports.

Why we track it:
→ Flags asymmetries between limbs before they become injuries
→ Shows if someone's relying on strength over elasticity (or vice versa)
→ Objective benchmark to track return-to-sport progress → Repeatable, so we can compare session to session

Book in for a VALD assessment if you want data-driven insight into how your body's actually performing, not just how it feels.