Slip and Rip Fitness

Slip and Rip Fitness Offering group and online fitness prices ranging from $15 to full 1-1 rates

Day three and a big shift in momentum, progress coming along nicely. 😂😂😂 Photo credit 📸 to to get a rig like his, I wil...
27/06/2024

Day three and a big shift in momentum, progress coming along nicely. 😂😂😂 Photo credit 📸 to to get a rig like his, I will need a 600 prison camp.

But in all seriousness operation is designed to improve my physical performance and general all round well being. I will update and document the process of trying to get back into some sort of respectable condition, which in turn may lead to some aesthetic improvements. ✌🏻

In season session 👌🏻A) 4x5 Bench Press.B1) 4x5 Pull up.B2) 4x10 Incline dumbbell press.C1) 3x10 One arm row.C2) 3x10 Dip...
31/05/2023

In season session 👌🏻

A) 4x5 Bench Press.
B1) 4x5 Pull up.
B2) 4x10 Incline dumbbell press.
C1) 3x10 One arm row.
C2) 3x10 Dip.
D1) 3x10 Barbell bicep curl.
D2) 3x10 Tricep rope push down.

4 Rounds.
5min row.
3mins rest.

.

Busy few weeks with the arrival of Korbin into the family 😍Still managed to get my sessions in, albeit a bit more rushed...
12/05/2023

Busy few weeks with the arrival of Korbin into the family 😍

Still managed to get my sessions in, albeit a bit more rushed but any movement is good movement 🏊‍♀️🏋️‍♀️

Iv got a very limited opening for a few more online clients. Do not miss out they will fill fast! Direct message if you ...
19/04/2023

Iv got a very limited opening for a few more online clients. Do not miss out they will fill fast!

Direct message if you want to get to work on achieving your fitness goals like these amazing clients 💪🏻

💪🏻Tips that have transformed my squat.1️⃣ As simple and boring as it is TECHNIQUE is king. I have reduced my weights and...
13/04/2023

💪🏻Tips that have transformed my squat.

1️⃣ As simple and boring as it is TECHNIQUE is king. I have reduced my weights and really honed my technique.

2️⃣Bracing. Check this video. https://youtube.com/shorts/28wXfE5GEuc?feature=share
Correct bracing has helped me reduce my back pain, increase my core stability and ultimately LIFT MORE weight 🏋️‍♀️

3️⃣ Prioritise spending time in the bottom of the squat position. No rocket science no set program just drop to the bottom of your squat and hold for 10mins throughout the day NO MATTER WHAT.

Brutal one day! Give it a go!A) Work up to a 5rm deadlift. B) 4mins AMRAP 2mins rest 20cal row 20 push press 15kgs20 cal...
22/02/2023

Brutal one day! Give it a go!

A) Work up to a 5rm deadlift.

B) 4mins AMRAP 2mins rest
20cal row
20 push press 15kgs
20 cal row
20 box jump

Complete 4 rounds.

C) 40/20 x10 rounds assault bike.
30/30 x10 rounds assault bike.

16 years of rugby league have taken their toll on the old shoulders 🤦🏻Here are 3️⃣ tips to help.⭐️Daily Lock big 3 activ...
10/02/2023

16 years of rugby league have taken their toll on the old shoulders 🤦🏻

Here are 3️⃣ tips to help.

⭐️Daily Lock big 3 activation exercises.
https://youtu.be/p6lVQtvqhyo

⭐️ 50 reps daily of broom stick pass through.
https://youtu.be/GD4yHGxQe7A

⭐️Spend time in the dead hang position. https://youtu.be/qYZeeibbkbc
If this is too hard start with your feet on the ground.

Give these a go daily for 2-3weeks and watch your shoulder pain improve! 🎉

This is how I spent 99% of todays interval workout. Hands on hips watching the clock countdown. 😂 # fitness
06/02/2023

This is how I spent 99% of todays interval workout. Hands on hips watching the clock countdown. 😂

# fitness

Body building style lower body work out today 💪🏻See if these pathetic little legs can grow 😀 🏋️‍♀️ Back squat 4x5 🏋️‍♀️ ...
02/02/2023

Body building style lower body work out today 💪🏻

See if these pathetic little legs can grow 😀

🏋️‍♀️ Back squat 4x5
🏋️‍♀️ Romanian Deadlift 4x12
🏋️‍♀️Bulgarian split squat 🤢 3x15
🏋️‍♀️Calf raise 3x20

🗝Over the last few weeks iv set myself up some really good habits to ensure the success of my day.Removing myself from a...
18/01/2023

🗝Over the last few weeks iv set myself up some really good habits to ensure the success of my day.

Removing myself from a state of being “over stressed”, “over worked”, “too busy” to train and eat healthy.

❗️ Putting out my training clothes the night before.
❗️Pre planning and packing the food I am going to eat.
❗️Having a training program that keeps me accountable.

It’s the daily small lifestyle changes you make that will ensure your success.

❓What are 2-3 small changes you can make today to set yourself up for success in the future?

Had a realisation today on my run. Distance running is hard when you are fat, heavy and slow……
15/01/2023

Had a realisation today on my run. Distance running is hard when you are fat, heavy and slow……

First training back from holidays I spent more time with my hands on my hips then I did doing the wod 🥵I’m fat, im unfit...
03/01/2023

First training back from holidays I spent more time with my hands on my hips then I did doing the wod 🥵

I’m fat, im unfit but keen to put in some work 😊

4 rounds 4mins on 2mins rest
15 cal row
20 wall ball
20 burpee
Max cal row in remaining time.

Then 3x3min max assault bike cals break.

Address

Oberon Street
Oberon, NSW
2787

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