Energy Project

Energy Project Explore. Perform. Revive. Small group training for the every day warrior.

29/05/2026

The core stuff we’ve been doing throughout the week.

The main focus has been exploring end ranges in flexion.

Extended Range Sit Ups: (Phase 1: 6-8 reps; Phase 2: 8-10 reps);

Side Lying Side Bend: 5 reps, 3s holds at top and bottom of range;

Ring Pike Leg Raise: 5 reps, 3s eccentrics

Hip Extension Iso: 20-30s

20/05/2026

Everybody has random thoughts when they train.

Right?

13/05/2026

HEelS eLeVAteD oR fLAt?

Neither is better.

There might be bad application,
or bad ex*****on,

But different squats serve different purposes.

06/05/2026

Do you have to work really hard to lift more?

Maybe you can’t feel your legs driving on a lift, or feel your lower back do most of the lifting?

Alternating variations lets you focus on weak spots in your lift, and keeps it interesting too.

We do two 12 week cycles each year that each have two different deadlift variations - just enough time to get a bit stronger and then move on to other projects.

30/04/2026

It’s pretty simple to do if you have some help.

14/04/2026

Unable to do a full bodyweight chin up for the past few years, Tiffany has reclaimed it!

From 0 to 1 is always the toughest. Now that the strength (and self-belief) is there, this single will be the first of many.

Good spotting too, Ankita.

Well done, Tiff!

10/04/2026

We use different ranges to build resilient strength transferrable to any number of activities.

The most overused is medium range strength, leaving the end ranges undeveloped.

Even if you don’t train strength-based skills where end ranges are crucial, they’re indispensable to living with less aches on a daily basis.

08/04/2026

Inspired by true events.

Sound on.

12 week front split milestones!Why front splits? Aside from party tricks, some people like to have less pain in their lo...
16/03/2026

12 week front split milestones!

Why front splits? Aside from party tricks, some people like to have less pain in their lower backs.

It also translates to:
-better handstand kick ups
-stronger squats/deadlifts
-greater connective tissue integrity

07/02/2026

Join us for a muscle-up workshop on Saturday 28 February. Places will be limited so please use the link in the bio to book 😎
We look forward to hanging with you 🤙

Address

5 Botany Road
Waterloo, NSW
2017

Opening Hours

Monday 6:30am - 7:15pm
Tuesday 6:30am - 7:15pm
Wednesday 6:30am - 7:15pm
Thursday 6:30am - 7:15pm
Friday 6:30am - 5pm
Saturday 8am - 12pm

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