GROUP WARMUP
2 sets –
5 Kang plate squats
5 Over head plate stretch
5 Each side plank rotations 
5 external oblique openers variation: leg raise

REST-PAUSE METHOD 
Set 1
1a. Back squat 4-6 reps @80%
Rest 20sec
1b. Back squat 2-3 reps @80%
Rest 20sec
1c. Back squat 1-2 reps @80%
Rest 3-5 minutes 

Set 2
2a. Back squat 4-6 reps @70%
Rest 20sec
2b. Back squat 2-3 reps @70%
Rest 20sec
2c. Back squat 1-2 reps @70%

SINGLE LEG BALANCE
3 sets –
12 single leg glute/hip-ups with back on bench (each leg)
8 Single leg Dumbbell RDL (each leg) youtu.be/-hu5jZkSu4k
6 Kettlebell Front rack forward lunge (each leg)

Pineapple Tri

Best of luck to Joel Molinari, Arielle Bagby, Paul Hamilton, Dan Clemente and McKenzie Flinchum in their triathlon in Melbourne this Sunday!

Food for Thought Friday – Hydration

This post is timely, as it’s getting hot! There are a myriad of reasons to stay hydrated, a few include:

• It promotes cardiovascular health
• Keeps your body cool
• Helps joints and muscles stay lubricated to work better
• Keeps your skin supple
• Helps to maintain focus
• Elevates your mood
• Adds bloodflow and oxygen to the brain
• Relieves headaches

So, don’t forget to drink water. The rule of thumb is 8 glasses per day, but this is dependent on three factors: your body mass, the temperature of your environment and your activity level. Just the last two factors alone dictate that we should be drinking more than the basic recommendation.

Start the habit of drinking a full glass of water upon waking. We can lose up to a pound of water per night. Invest in a glass or stainless steel water container and have a goal each day. Always drink water at the gym.

Cheers!