Efficient Effort

Superman Scapular CARs. Fundamentals done right.

Shoulder blades moving with control + intent.

Building coordination and stronger agonist–antagonist relationships.

Efficient Effort.

Challenge Monday Bonus Challenge 🤝🏆

30 Seconds Fastest Skipping.

We took your suggestion on this week’s challenge of “How Many Skips in 30 Seconds”.
Will Emma finally get a number on the board against Jonno’s current lead of 3 to 0?

Stay to the end to learn a new skipping trick 👀



Team Jonno 🙋🏻‍♂️
Team Emma 💁🏻‍♀️

Reverse nordics. Warm-up done properly.

Glutes + core on. Quads, hips, ankles loaded.

Build capacity before you chase intensity.

Efficient Effort.

Practice doesn’t make perfect—it builds patterns.

Every rep shapes how you move, adapt, and perform.

Over time, those patterns become your default— so train with intent.

Efficient Effort

Challenge Monday Episode 3. 🤝🏆

250 Meter Row for Fastest Time.

Take a front row seat and witness the fitness of Jonno and Emma racing for the fastest time on the rower. Who will get to 250m first?

Challenge Monday Ep 2. 🤝🏆
Barbell Max Weight Hip Thrust.

For todays challenge, Jonno and Emma go head to head (or butt to butt) to see who can thrust the most weight with their glutes.
Who has the stronger anoose?

Preseason done ✔️

Our second full S&C preseason with the Dolls Point Premier League squad wrapped up after kicking off back in mid-November. Plenty of hard work, plenty of Broncos, and a group that showed up and got after it every step of the way.

Proud of the consistency and intent across the whole squad. The work’s been done, now it’s time to put it into action.

Wishing the boys another successful year ahead 👊

Challenge Monday Episode 1. 🤝🏆

Today we revisit our very first ever challenge, the Dead Hang.

Jonno won this challenge in 2022 with a time of 1 minute and 50 seconds.
Can we beat our previous time? And more importantly, will Emma win this time around?