Welcome to the next edition of the Fitchicks Insider VIP Newsletter.
The Fitchicks are into their last week of this current program. The girls have lifted heavy, sweated heaps and knocked their targets into touch. An awesome effort from the girls!
The new program starts next week with some old favourites and some new exercises to keep things interesting. The programming for this next block takes into account that a lot of our Fitchicks are competing in the Spartan Race on 5th April 2014. The coaches and trainers want those girls to be their best on the day. One of the new skills the girls will need to master is climbing a rope, here at Fitchicks we will teach them how. Don’t worry if you can’t though the penalty in the Spartan Race is only 30 burpees which the Fitchicks could do without breaking a sweat!
Let the fun begin!
Rope Climb – Brake and Squat technique
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1. Reach up high on the rope with both hands.
2. Position the rope so it is on the right of your right foot.
3. Take your weight on the rope and with your left foot position the rope under your right foot.
4. Keep the feet tight together and this will lock the rope in place.
5. Extend your knees to push yourself up the rope.
6. Reach up high again on the rope and move the legs up the rope in the same locked position.
7. Repeat up the rope
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Practice the feet locking position
Sitting on a chair practice the feet locking position over and over before attempting to do it when hanging onto the rope.
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Naomi achieves her goal of 1 unassisted chin up
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You can’t live without it!
Dave Lambert
Oxygen Health & Fitness
02 4233 2963
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