Josh          Andy          Steve

The Fitness Team at Rookery Hall Health Club are:

Andy - Fitness Manager
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Steve - Fitness Instructor / Personal Trainer
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Josh - Fitness Instructor
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Gym member Ian Furlonger is running from John O’Groats to Land’s End in aid of Help for Heroes.

Ian began the challenge on 1st January 2012 and aims to complete the traditional road distance of 1407 kilometres on the treadmill by 20th July 2012, averaging 50 kilometres per week!

Ian’s progress is being tracked and updated weekly on a map on the gym noticeboard and can be viewed whenever you visit the club.

Update:

As of 10th April, first 450km (32%) completed, over the border and into England!!  Lots to catch up on over the next three months, March was very slow going with a sore left ankle and a sudden death in the family (rest peacefully bro).  Looking forward to crossing off the various counties as I travel South.

To sponsor please visit charity donation site:

www.justgiving.com/rookeryrundown

or see Andy in the Gym for cash donations

Members watch this space! To coincide with the end of Ian’s Olympic challenge on 21st July we will be running another club member challenge and finishing the day off with a Member’s Olympic BBQ.

Kettlebell Front Squat

Preparation:

Hold two kettlebells in front of the shoulders, one with each arm positioned close to body. Stand with feet shoulder width or slightly wider.

Execution:

Bend the knees forward slightly while allowing the hips to bend back behind, keeping the back taut and knees pointed in same direction as the feet. Descend until the thighs are just past parallel to the floor. Extend the knees and hips until the legs are straight. Return and repeat. 

Classification:

• Utility: Auxiliary
• Mechanics: Compound
• Force: Push

Force (Articulation):

Dynamic:

• Hip Extension
• Knee Extension
• Ankle Plantar Flexion 

Static:

• Spine Extension
• Shoulder Flexion
• Scapula & Clavicle Elevation
• Wrist Flexion