How to build fitness and strength with the prowler

The prowler is a great tool for strength and conditioning. 

You can use it in a number of ways; push it, pull it, load it up or keep it light. 
Try this method - complete approx 40 metres every minute on the minute for 10 minutes. You can keep it light, or work on strength by adding weight. 
In the video I loaded up the weight at the beginning and removed 5kg after every round.  

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Fix your posture with this workout for desk jockeys

Sit at a desk all day? Do you travel a lot? Try this workout to fix your posture and free your body from the dreading seated position.

- Foam roller: Calves, quads, glutes, thoracic spine (double massage ball), & pecs (single ball) 

- Warm up: 10x lunges, 10x squats, 10x lateral lunges, inch worms x10, bar hang x 30 secs, 10x band splitter

Prehab work (3 sets)

A1 Lateral band walk x12 /side

A2 Band external rotation x12 /side

A3 Side plank 30 secs /side

Strength & conditioning (3 sets)

A1 Back squat x8 

A2 Ring or TRX row x8

A3 1/2 kneeling cable chop x12 /side

B1 Stiff leg deadlift x8

B2 Single arm dumbbell row x8 /arm

B3 Cable anti core rotation x12 /side 

C1 Prowler push 4x30 metres (60 seconds rest in between) 

If you want help with you're programming, contact me for your very own personalised online program. Complete with videos showing you exactly what to do, you can have your own program so you can focus on your goals. 

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