workoutwithwoodsy

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25/08/2026

Compromised running has become a big buzzword in the hybrid space.

In simple terms running directly after having done a different exercise impacts or “comprises” running speed, efficiency or perceived exertion.

That clumsy heavy leg feeling that you get when you run after pushing a sled. Most people think you will get better at it by doing it more often. But if your running form goes to 💩 after a couple burpees and you just repeat that over and over again then you are enforcing poor technique and you’ll always be limited.

If you make sure you have good running form to begin with and then continue to make a conscious effort to remain as close to that form when pre fatigued you become less “comprised” and it will get easier, you’ll be faster and more efficient.

Do you struggle with compromised running?

21/08/2026

Do you feel like you stretch a lot but are still tight in the same places?

Your body takes the path of least resistance and whilst there is lot more going on than two rubber bands the concept holds true that as you get into different position, compliant tissue yields and guarded tissues hold on for dear life.
Muscle don’t just mechanically stretch like the bands your nervous system and brain holds tightness to protect you. But with the right practices we can tell the brain it’s safe to release that tension.

1. ���Soft tissue work - foam rolling, massage targets specific tissues that are tight
2. ���Dynamic movements to get warm- This increases blood flow to the muscle and tendons and synovial fluid in the joints
3. ���Strengthening through full range- we can be holding tension because the muscle is weak and the body doesn’t feel safe to lengthen it
4. ���Stretching- After we have unlocked the guarded area stretching becomes a lot more effective.

18/08/2026

Speed x Strength = Power

Train light and fast, train heavy and slow

14/08/2026

The handle doesn’t pick the muscle your arm position does.

If you want to develop your back, stop picking cable attachments at random!
Where your elbows move dictates which muscles take the load:

-Low & Tucked (Ribs): Supinated or narrow neutral grip. Directly targets the Lats.

-45–60° Flare: Pronated wide grip. Shifts focus to the Upper Back, Rhomboids & Rear Delts.

-High Flare (Towards Neck): Rope attachment or double D handles Maxes out Upper Traps & Rear Delts.

Match your attachment to your target elbow angle and get to work.
Save this for your next back day!

12/08/2026

Injuries don’t mean you should stop they mean you should adapt

If you need help overcoming injuries and getting back to fitness drop me a DM

09/08/2026

There’s a reason he’s Spider-Man

Great workout anyone can try full body pump good gauge of cardiovascular and muscular endurance.

Cindy
5 Pull Ups
10 Push ups
15 Squats

20Mins as many rounds as possible

I got 17

Don’t cheat give it a go

05/08/2026

Stop sitting down on the job

Box squats are one of this month’s main lifts in our Small Group Personal Training Sessions. Here’s why we use box squats and how it actually works:

1. Builds Explosive Power
By taking a brief pause at the bottom, you break the stretch-shortening cycle (the “bounce” you get in a normal squat). This forces your muscles to overcome dead-stop resistance and build pure, starting strength out of the hole.

2. Teaches Proper Hip Hinge & Depth
Box squats force you to sit back into your hips rather than dropping straight down. It’s the ultimate tool for mastering depth consistency and targeting your glutes and hamstrings.

3. Joint-Friendly Overloading
Because the box takes a portion of the load at the bottom, it reduces stress on your knees while allowing you to train heavy and stay braced.

The Golden Cue:
When you sit down, imagine you’re sitting on a scale and only want it to register 50% of your body weight. Unload just enough to pause, but keep your core, back, and legs completely engaged. Touch, pause, and explode up.

Save this for your next leg day

17/07/2026

Every rep counts, especially the last one

13/07/2026

Start matching your plate to your performance

1️⃣High-intensity & heavy lifting days ➡️Carbs for Fast Fuel & avoiding pre-workout fats
2️⃣ Low-intensity & accessory days ➡️ Sustained energy with fats
3️⃣ Rest & recovery days ➡️ High protein for repair and satiety

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Bennelong Point
Sydney, NSW
2000

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