ROGUE FITTness

02/07/2026

AI can make you a full program, with whatever split you like, with however many days you want to train, all for free...

But a good program is only as good as its bad ex*****on.

You cannot replace great coaching, great cueing and great all round coaching experience.

28/06/2026

Chuck these in your warm up before any upper body day.

Prime the external rotators properly and effectively.
The lying down version compared to the standing up version I find is a much better selection for 3 reasons.

1st Reason: Laying down allows you to reduce body movements as you can lock yourself in

2nd Reason: The DB doesnt need to be as heavy because we have gravity on our side

3rd Reason: You can use aids like this pad and a wall to help make this movement better and more strict.

The standing up version I find, becomes easily butchered, the front delt and bicep do more of the work and people flop around like a wet fish with a weight way too heavy for the actual movement itself.

Keep yourself honest in this. Drive the elbow down into the pad each and every rep. Rotate as far externally as you can. Pause. Return back down to the start.

Perform 2-3 sets of 12-15 reps.
Start light then progress.
I start most clients on a 2kg

16/06/2026

We charge what we are worth. If I could charge more, I actually would

09/06/2026

05/06/2026

🤹‍♂️ Has your kids sports been cancelled for the weekend?

Don't forget we run our Rogue Kids Classes each and every Saturday at:
9:30-10:00am 2 - 4 years olds
10:15-10:45am 5-6 years olds
11 - 11:30am 7 - 11 years olds

Each week our course changes but the same skill sets are challenged for adaptation and progress 💫
Tomorrow we have a big focus on jumping across gaps and jumping on each foot within obstacles...
Come along, ill copy our booking in system below in the comments.

There is absolutely nothing to lose by giving this a go... we only ever strive for smiles 🎈