Level Up Health and Fitness

Level Up Health and Fitness Cape Town Based Biokineticist/SnC Coach and helping everyone from average Joe's to world class athletes Leveling Up their game.

23/05/2022

The major problems are the ones you don't know you have. And which the mirror does not show.

started with me () after being referred by for strength and conditioning because of previous knee injuries (Patellar dislocation and LCL). With these well rehabed having been with Wade for a while I assessed Daniel overall, looking where true value could be added.

With closer examination of him as a competitive athlete other issues (possible as a result of the knee injuries) came to light.

Scapular Dyskinesis and Functional Scoliosis were present. Daniel has been working hard at improving these and the results go to show.

Some of his training, tricks and tips to follow soon.


01/05/2022

Dominant show by last night . Simply outclassing and outworking her opponent🔥Proud of how hard you worked for this and chuffed with the well deserved result🥇

04/04/2022

Up for a challenge?
Short on time?
Looking for a solid FINISHER to a session?

Give this workout a go.

7 Exercises:

1. POWER CLEAN
2. PUSH PRESS
3. RAPID SPLIT JERK
4. FRONT SQUAT (Half Reps rounded down)
5. BENT OVER ROW
6. AIPA ROW AND PRESS
7. DEADLIFT

Final countdown format 10-1, so:

Round 1 = 10 reps (AIPA ROW = 5 reps)
Round 2 = 9 reps (AIPA ROW = 4 reps)
Round 3 = 8 reps (AIPA ROW = 4 reps)
Round 4 = 7 reps (AIPA ROW = 3 reps)
Round 5 = 6 reps (AIPA ROW = 3 reps)
Round 6 = 5 reps (AIPA ROW = 2 reps)
Round 7 = 4 reps (AIPA ROW = 2 reps)
Round 8 = 3 reps (AIPA ROW = 1 reps)
Round 9 = 2 reps (AIPA ROW = 1 reps)
Round 10 = 1 reps (AIPA ROW = 1 reps)

Only Rest 10 seconds between rounds. Pace the rest of the way through out.

Suggested weight for beginners 20kg, but 30kg if you are a bit more advanced. you will probably be bleeding from the eyeballs🤭

If you have a go post time to completion and weight used.

Current leader board:
8:35 @ 20kg
11:28 @ 30kg
15:56 @ 40kg

Enjoy! And sorry in advance😎

28/03/2022

The Dumbell Pull Through.

Awesome rotational core and chest exercise. Also brilliant to help improve shoulder stabalization.

Quite a advanced exercise so START off with a light weight and by keeping the elbow straight. As you get stronger bend the elbow progressively more week by week until you can get full depth 1 handed pushup😎 then increase the weight.

Can also be performed on the knees if a regression is required.

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