Strength Training Tutorials

Strength Training Tutorials

Our ONDEMAND STRENGTH TUTORIALS allow you to safely workout from home (or elsewhere) with the help of our expert coaching, it’s almost like us being right beside you as you train.   

Primarily strength based, these short tutorials will coach you in the fundamental movements, lunge, squat, hinge, push, pull, brace and rotate; with a choice of 40+ upper and lower body pull/push movements, this library will become an invaluable information source to call upon to ensure you train safely.

As you improve and get stronger, we offer modifications to progress, please ensure you are able to master each one before you move on.

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28 DAYS ONDEMAND access

7 DAYS ONDEMAND access

1 DAY ONDEMAND access

Once you have purchased you can access all workouts via the 'Workout' button.

LOWER BODY

Push - Bilateral Pattern

Our transition from standing to sitting and vice versa is essentially a squat movement and is one of the first movement patterns we learn early in life.

The simple squat movement is highly effective for developing force for running, cycling and pretty much all sports that involve driving into the ground for propulsion.

Though the Glute Bridge and Trapbar Deadlift are not named as squats they are both pushing exercises.

Primary muscles worked: Quads and glutes.

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Glute Bridge
with Claire Finlay

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Goblet Squat
with Vesna Kochoska

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Trapbar Deadlift
with Rob Scholten

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Front Squat
with Rob Scholten

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Front Squat -
Strap Variations
with Rob Scholten

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Front Squat -
Thumbgrip Variation
with Rob Scholten

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Back Squat
with Vesna Kochoska

 
 

Push - Unilateral Pattern

These are split stance or single leg variations of the squat patterns (our library is by no means an exhaustive list as all manners of lunge varieties also exist within this category).

These are loading predominantly through the front leg which means they have excellent carry over to athletic movement skills and can allow similar adaptations at lighter loads than the big bilateral lifts. Split stance exercises are inherently less stable so it's important to ensure you don’t have any hip or ankle dysfunctions.

Primary muscles worked: Quads and glutes.

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Bodyweight Split Squat
with Vesna Kochoska

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Reverse Lunge
with Rob Scholten

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Rearfoot Elevated Split Squat
with Rob Scholten

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Single Leg Squat
with Rob Scholten

 
 

Pull - Hip Dominant Pattern

Another fundamental pattern, are the Deadlift patterns, these are essential for strengthening the posterior chain. A great way to improve postural integrity, deadlifts counter balance poor postural habits and build glute strength.

Suitable for everyone, conventional deadlifts are the highest loaded exercise and are only limited by hip/ankle mobility and back strength.

Primary muscles worked: Glutes and hamstrings.

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Tall Kneeling Hip Hinge
with Rob Scholten

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RDL - Dowel Assist
with Rob Scholten

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RDL
with Rob Scholten

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RDL - Single Leg Variations
with Rob Scholten

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Deadlift
with Rob Scholten

 

Pull - Knee Dominant Pattern

These are variations on hamstring curls and are an important but often overlooked aspect of lower body training. Important for injury prevention especially for runners.

The earlier variations (glute bridge marching and leg curls) are surprisingly challenging and should not to be dismissed.

Primary muscles worked: Hamstrings and glutes.

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Marching Glute Bridge
with Claire Finlay

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Essentric Hamstring Curl
with Claire Finlay

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Hamstring Curl
with Claire Finlay

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Single Leg Hamstring Curl
with Claire Finlay

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Nordic Curl
with Rob Scholten

 

Upper Body

Push - Horizontal Pattern

These are the press-up and bench press variations. Often used for aesthetics, these exercises are important for shoulder health as well as athletic development especially throwing overhead and contact sports. An easy movement to adjust for various ability levels, these offer great variety of options for sports specific adaptations.

Primary muscles worked: Pecs, triceps & deltoids.

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Kettlebell Armbar
Variations

with Rob Scholten

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Push ups
with Rob Scholten

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Dumbbell Bench
Press Variations
with Rob Scholten

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Barbell Bench
Press
with Rob Scholten

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Horizontal Barbell
Press Variations
with Rob Scholten

 

Pull - Horizontal Pattern

A vital part of any programme ROWS are important to balance the pressing variants, even more so for the desk bound population as a corrective tool for postural deficiencies.

Primary muscles worked: Rhomboids, mid/lower traps & deltoid (posterior).

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Chest Supported ISO Row
with Adam Humphries

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Invert Row - TRX
with Rob Scholten

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Bird-dog Row
with Rob Scholten

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Hand Supported Row
with Rob Scholten

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Bench Row 
with Rob Scholten

 

Push - Vertical Pattern

These are our overhead patterns and are crucial for effective shoulder function, especially to counter balance postural deficits resulting from sitting too long.

These movements are challenging as most people do not have the required mobility for all of the progressions (refer to our ON Demand library of mobility exercises).

Primary muscles worked: Deltoids, triceps and serratus anterior.

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Bottom-up Kettlebell
90-90 - Iso Hold

with Rob Scholten

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Half Kneeling
Landmine Press
with Rob Scholten

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Dumbbell/Kettlebell
Overhead Press - Single Arm
with Rob Scholten

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Dumbbell
Overhead Press
with Rob Scholten

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Overhead Press Variations - Military Press/Push Press
with Rob Scholten

 

Pull - Vertical Pattern

One of the most challenging movement patterns, these are difficult to regress which unfortunately often puts many off. Incredibly beneficial for shoulder health, these movement patterns are very under-used.

Primary muscles worked:  Lats, biceps and deltoid (posterior).

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Half Kneeling Single
Arm Lat Pull

with Rob Scholten

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TRX Assisted
Chin up/Pull-up
with Rob Scholten

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Band Assisted
Pull-up/Chin up
with Rob Scholten

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Bodyweight
Chin up/Pull-up
with Rob Scholten

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Weighted Pull-up
with Rob Scholten

 

IMPORTANT:
Please consult your physician if you have any pre existing injuries or health conditions before embarking on these workouts. Participants of these workouts take full responsibility for the risk of injury when performing exercises or utilising suggested equipment.

The creators (TRANSITION ZONE) do NOT accept any liability in relation to these exercise videos.