Our 5 Best Movements to Get You Ready For The Gym
There is no such thing as being unprepared for the gym. Everyone is a beginner in some way, we’re just at different points.
Helping people feel comfortable in the gym is our bread and butter. We’ve been doing it for 40 years!
Having said that, we get it, you might not feel 100% ready - yet!
To help you out, we’ve compiled our 5 best movements to get you moving right, loosened up and feeling more prepared to get started.
Our 5 movements
Together, all five movements should take you no longer than 10 minutes to complete.
Perform this routine once or even twice a day for one week and you should feel limbered-up and ready to walk through our doors.
Don’t forget - we offer free workout programming for all our members. We’re here to help get you started and make sure you’re feeling comfortable and confident in your gym routine. When you’re a complete beginner or a certified gym-junky, a free program might just be what you need to freshen up your routine.
If, at any point, you have a question, please shoot us an email and we’ll get back to you in a jiffy.
Movement 1 - The Jefferson Curl
Parts of the body worked: The posterior chain - Lower back, hamstrings, and spinal erectors.
Particularly good for: Increasing flexibility and mobility in the spine and hamstrings.
Where the name comes from: Named after Thomas Jefferson, as it mimics the way he used to bow with a rounded spine!
Movement 2 - The World’s Greatest Stretch
Parts of the body worked: Hamstrings, hip flexors, groin and thoracic spine.
Particularly good for: An all-round limber-up! Improves flexibility and mobility in multiple muscle groups.
Where the name comes from: Coined for its comprehensive stretch targeting various muscle groups simultaneously, making it a favourite among athletes and trainers.
Movement 3 - Thoracic Rotation
Parts of the body worked: Thoracic spine, shoulders, and chest.
Particularly good for: Enhancing spinal mobility and posture, relieving upper back tension.
Where the name comes from: The movement involves rotating the thoracic spine, which is the mid to upper part of the back, hence the name "thoracic rotations."
Movement 4 - Windscreen Wiper
Parts of the body worked: Core muscles, including obliques and lower back.
Particularly good for: Strengthening the core and improving hip mobility.
Where the name comes from: Mimicking the motion of windscreen wipers on a car, your legs move from side to side while keeping the upper body stable.
Movement 5 - Knee Over Toes Lunge
Parts of the body worked: Quadriceps, glutes, and calves.
Particularly good for: Strengthening the muscles around the knees and improving ankle mobility.
Where the name comes from: Focuses on the form of lunging with the knee aligned directly over the toes, challenging the common belief that it's harmful to the knees.
Keen to get started?
Start with 10 days on the house!