Gun-ex South Africa

01/06/2020

Monday's Ritual: Great full body exercise focusing on your core strength, chest and arms.
Pay attention to correct feet pivoting while you rotating and remember that power comes from hip area.
After completing one side don’t forget to switch sides and perform the same exercise on the other side to maintain balance between left and right.

25/05/2020

Great full body exercise, fantastic to work on your upper body strength and lower body power.
If you want to get more resistance for accelerations feel free to add another rope to double up the resistance.

18/05/2020

Monday’s ritual #24:
Lateral shuffles are great for warming up your glutes, hip flexors, quads, hams before the strength workout.
Increases coordination and agility.
Perfect movement for all sports like tennis, basketball, soccer, etc.

11/05/2020

Jumping Jacks facing away from the anchor point is a great exercise for posterior side chain while elevating your heart rate and working on your upper/lower body coordination.
Can be for example performed as exercise for warm up before your workout or is an excellent workout finisher too.

04/05/2020

Monday’s ritual #22:
Great core and abs workout 💪😁✊
If it’s too hard you can modify the exercise to “regular” mountain climbers where you will be alternating left and right leg while driving your knee towards your chest.

27/04/2020

Hip Thrust is working your glute muscles and requires good hip mobility.
You will need lots of resistance on ropes to perform this exercise.
If you feel uncomfortable kneeling directly on the ground put a foam mat under your knees.
Control the whole movement trajectory and perform exercise in slow controlled manner.

20/04/2020

Slams are full body exercise using all muscles and elevating your HR.
If you want to step it up a bit then add resistance, jumps or even you can add burpee to make it more challenging.

13/04/2020

Split Jack Waves are great workout finisher as whole body is working and elevating your HR too.
Focus on correct ex*****on, upper/lower body coordination. Maintain your arms extended (slightly bend in the elbow).

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02/04/2020

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All you need for your quarantine training. Be it your Home, Garage Gym or Garden. No excuses! Push, Pull, Rotate... Quattro Pro just needs 3m(10ft) space and...

01/04/2020

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2020 Courses : Johannesburg & Cape Town (Schedules To Be Updated According To SA Health Department Updates with Covid:19)

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31/03/2020

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30/03/2020

Biceps curls have plenty of variations. Standing, sitting, squatting, preacher biceps curls, hammer biceps curls etc…

Try different variations and impact on your biceps.
Simply adjust resistance via distance from the anchor point.