Athletic Foundations

Athletic Foundations Remote and in-person strength and conditioning services based in Bristol, UK.

21/10/2025

Some speed testing today with BGS Senior Rugby. Some rapid times clocked today!

05/06/2025

🤸🏽‍♀️🤸🏼‍♂️ GYMNASTICS AND CALISTHENICS SERIES 🤸🏽‍♀️🤸🏼‍♂️

FROG STANDS/BAKASANA

VIDEO 1: FROG STAND HOLDS
This movement is great for creating robust shoulders by bracing through the arms and shoulder girdle whilst supporting your body mass. Key tips for this exercise include:

Maintaining high hips prior to lift off. This will help with balance and distribution of weight in line with your centre of mass.

Screw your hands into the floor. This creates a solid base and enables you to brace through the wrist, elbow and shoulder girdle.

BREATHE 🌬️ Focus on your breathing during the movement and take plenty of rest and breaths between attempts.

VIDEO 2: FROG STAND LIFT OFF

My attempts at lift offs are small but taking your knees off your elbows me as greater weight is distributed though your upper body. Ensuring your hips are as close to above you CoM prior to lift off is key. Once you find a balance point you can lean forward and attempt to kick your pegs up into a handstand.

DM me for any advice or calisthenic training guides.

What a better way to start June than to start taking your pre season seriously. With 3 4-week blocks focussing on streng...
02/06/2025

What a better way to start June than to start taking your pre season seriously. With 3 4-week blocks focussing on strength, power, speed, robustness and energy system development; you are sure to become an absolute beast ready for the 25/26 season. DM me today to see how we can get started.

14/05/2025

🤸🏼‍♂️🤸🏽‍♀️ GYMNASTICS AND CALISTHENICS SERIES 🤸🏼‍♂️🤸🏽‍♀️

HANDSTANDS...

Another great method of bulletproofing your shoulders is to incorporate handstands into your training. Bracing your body mass through the wrists, elbow and shoulder girdle prepares this system for overhead strength and contact prep.

One coaching cue/point I use for this initially sounds odd. "Pretend your wrists are your ankles, your elbows your knees and your shoulders your hips". This instills a braces position in an overhead weight bearing movement. As if you were to get into an "athletic position" with soft knees, mid-foot weight distribution and a neutral spine; similar principles apply for the handstand.

VIDEO 1: WALL HOLDS
Kicking up into the wall and finding a vertical and braces position. When you find the balance point and "screw" your hands into the floor l, try pushing off the wall and holding. If you lose balance either touch the wall or push back down the standing. Try increasing the time you hold each week.

VIDEO 2: HANDSTAND HOLDS
The most fun exercise to do in a gym (IMO). This is essentially play and this is an important facet of our training and principles at AF. No strict sets and reps but ensure you get enough rest between attempts and sets. I usually do around 5 sets with 4 attempts in each. My new target is a 60s hold. Ensure you have plenty of space around you for this one!

VIDEO 3: WALL WALKS
A dynamic option for shoulder girdle strength whilst instilling an overhead and handstand hold. Starting from a high plank next to the wall, walk backwards moving your hands and feet at the same time until you are in a vertical or near vertical position. Start by holding at a flatter angle and for lesser time. When you are ready to progress increase the gradient and time held for.

VIDEO 4: HANDSTAND WALKS
Again, ensure you have a clear area with no obstacles (just yet). Use momentum from the kick up to move your hands forwards whilst bracing through the arms and shoulders. Similar to handstand holds, ensure you have enough rest and recovery between attempts; depending on how long you walk for.

07/05/2025

🤸🏼‍♂️🤸🏽‍♀️ GYMNASTICS & CALISTHENICS SERIES 🤸🏽‍♀️🤸🏼‍♂️

Utilising gymnastics and calisthenic movements in the gym can be pivotal to shoulder robustness and increasing core strength.

In these videos I am demonstrating 2 hanging movements that I utilise on my "low" days of training.

Video 1: Skin the cat. This exercise takes the shoulder through full circumduction and rotation whilst attempting to control the swing of the legs. I am aiming here to hold a straight body position halfway. More work to do on this 💪🏼.

Video 2: Toes to bar. There are many variations of these exercises we can utilise for shoulder, grip and core strength. I am attempting to perform a strict T2B by limiting the swing of the hips and keeping my legs as straight as they can.

These types of exercises are great for athletes who need to increase grip, core and shoulder strength. Especially in contact sports; to create a robust shoulder. If you are an "overhead" athlete (swimming, throwing, volleyball etc) then creating overload in these positions will help build the necessary strength.

DM me if you want to learn more about how gymnastics and calisthenic training can help you!

www.athcircumductionons.co.uk

Here's a few benefits to your team gaining strength and conditioning as part of their training:- Increased strength, pow...
23/04/2025

Here's a few benefits to your team gaining strength and conditioning as part of their training:

- Increased strength, power & speed
- Increased energy tank & fitness
- Reduce the likelihood of injury
- Increased team culture, camaraderie and biopsychosocial health.

Enquire today to boost your team's performance on and off the field!

Introducing Gary in toy figure form. Apparently I like croquet also?
14/04/2025

Introducing Gary in toy figure form. Apparently I like croquet also?

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10/04/2025

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30% for the next 5 clients with code AF30. Strength and conditioning services based in Bristol UK. We also offer remote ...
05/04/2025

30% for the next 5 clients with code AF30.
Strength and conditioning services based in Bristol UK. We also offer remote online coaching based on the EverFit app and pre-built S&C programs. Get your fitness and athletic journey accelerated today!

Head to www.athleticfoundations.co.uk for more information.

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