Alpha Team

Runners Knee??

Try these exercises for pain free running .

Bulgarian Split Squat Quad focus VS Glute focus ft 💪🏻🍑

Learn Variations of Plyometrics with 💪🏻

Save these three COMBOs to try later!! 🥊

COMBO 1: double jab cross, slip, cross jab cross

Combo 2: one two hook, weave, two hook two

Combo 3: one right uppercut, left body, left hook, right hook

Plyometric training is one of the best ways to build more explosive and athletic movement into your training.

It can help improve jump and sprint performance, force production, landing control, and change of direction. But like anything, it needs to be programmed properly.
If you’re new to it, start with low volume, full rest, and focus on clean reps before chasing height or intensity.

Save this for your next session, and if you want help adding plyos into your training, message me or come chat to me in the gym.

Are you a runner here ??
HERE are five exercises you shouldn’t be sleeping on 🙅🏻

1. Lunges (forwards / backwards)
Quads, glutes, hamstrings

2. Glute bridges
Core, glutes, hamstrings hip stability

3. Adductor Side lunges
Adductors

4. Calf raises
Gastric
Soleus
Ankles

5.Pogo jumps (plyometrics)
Calf’s Achilles tendon Tibialis anterior foot muscles
Tendon and muscle elasticity

Want to add plyometrics but not sure where to start?

Coach William will show you how to properly incorporate explosive training into your routine, focusing on technique, timing, and intent so you build real power, move more efficiently, and stay injury free.

This isn’t just jumping. It’s training smarter.

Reach out to Will if you need any further assistance ⚡️

Your workouts are only as good as your warm-up ✨

Before I train, move through this 5-minute Pilates flow to switch everything on.

1️⃣ Ab Curls – deep core + breath connection
2️⃣ Side Plank w/ Rotations – obliques + shoulder stability
3️⃣ Glute Bridges – posterior chain activation
4️⃣ Side Clam + Extend – glute med activation
5️⃣ Single Leg Circles – hip control + mobility
6️⃣ Prone Flight – upper back + posture reset

This isn’t about “just warming up.”
It’s about activating with intention.

Control > rushing.
Breath > ego.
Quality > quantity.

Save this for your next session 🤍

4 Core Exercises for Stability and Strength 🔥

Coach Rebecca takes you through effective core movements designed to improve
control, balance, and total-body strength.

Train smarter, move better, and build a stronger core 💪

NEW TO RUNNING AND NOT SURE WHERE TO BEGIN? 🏃‍♂️👟

Here are 3 tips to help you get started!

#1 Invest in a good pair of running shoes (check out athletes foot to find a shoe that is suitable for you and if possible go for last years or the years before model to save some money or check online to find a shoe that is similar in specifications and see if you can get any solid discounts or deals!

#2 Do some basic warmup drills to get the body primed and ready to go

#3 Don’t try and run for distance try and run for time. Use the run / walk method to get started. Run for 1 min followed by walking for 90 seconds. Take it easy trying to stay as relaxed as possible during your run! Use the walk to catch your breath before beginning your run again!

Aim to get a total of 10-15 min in, looking to increase either frequency of running per week (2-3 runs) or the time spent on each running session (15-20-30min)

As always have fun - keep moving 🔥

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