The Lock-Up Gym

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The Lock-Up Gym

A functional rural gym community

04/12/2025

💥TOP TIP THURSDAY💥

To tip Thursday - The SkiErg
REACH✅POWER✅RECOVER✅

REACH: Start Tall for Maximum Length

Start each stroke by standing tall with ribs down and core engaged. Allow a slight forward hinge at the hips (not the lower back) and reach your hands high.
Why it works: A longer, stronger catch = more power per stroke with less fatigue.

POWER: Drive From the Core, Not Just the Arms

Initiate the pull by snapping the lats/core/hips down together, then finish with the arms.
Why it works: Using big muscle groups transfers more force and keeps the arms from burning out early.

RECOVERY: Reset Smoothly & Breathe

Control the return, don’t rush.
Let the handles rise as you stand tall again, breathe in, and prepare for the next catch.
Why it works: A smooth recovery keeps rhythm consistent and helps maintain pace over longer distances or intervals.

Try it for yourself and thank us later 💪🏼

26/11/2025

💪 COMMUNITY SPOTLIGHT 🏋️‍♀️

💯100 club!

🔥 Next Week at THELOCKUP
✅ Group classes every day (don’t miss Wednesday’s HIIT and Thursdays strength at 6.45pm!)
✅ Hyrox fitness assessments coming soon.
✅ Member challenge of the week: 150m Rower 100 m Skiier

🎉 This months special member mention 🏃🏽‍♂️⬇️
A special shout out to our man main for hitting her 100th workout with us 🎊
Smashed it Rumman 💪🏼 he’s to the next 100.

We’re more than just a gym, we’re a community.

Let’s keep moving and lifting 💪🏼
Tag us in your progress pics, post-workout selfies, or favorite gym moments.
See you on the floor!

24/11/2025

The Lock Up Xmas Social 🎅🎄

Everyone is welcome! We will be starting at The Prince Arthur Pub in Windsor from 6pm to kick off the Lock Up Christmas social on the 12th December!

We’d love to see as many of you there as possible, so put it in the diary and let your hair down!

19/11/2025

TRY THIS TOMORROW FOR A BEAST OF A WORK OUT!! 💪

Complete 4 rounds:

• 15 Wall Balls
• 25m Sled Push
• 15 Wall Balls
• 25m Sled Pull
• 15 Wall Balls
• 25m Walking Lunges
• 15 Wall Balls
• 25m Farmers Carry

× 4 Rounds For Time ⏱️

06/11/2025

🌟 Member Shout Out 🌟

We’ve got to give a HUGE shout out to this week… Jade –
what an incredible transformation and journey she’s had so far 👏🏼

🔥 Nearly 6 stone down 😱
👗 From a size 20 to a 14
🏋🏼‍♀️ Deadlift up by almost 200% – from 20kg to 55kg!
💪🏼 Massive improvements in fitness, strength, and technique ⬆️

Jade’s been training at The Lock Up Gym for almost a year now, starting out 1:1 with before moving into our group sessions and she’s absolutely smashing it every single week! 🙌🏼

This is what accountability and consistency look like 🫶🏻
Jade, keep going, you’re an inspiration to everyone💥

04/11/2025

Lock up community 🗣️

Here are some upcoming dates for your diary! First up, this Sunday, members open day! 💥

Then we prepare for Hyrox with sims and socials + our festive socials for all! Date TBC! 12th or 13th! We’re in for a great month here at The Lock up 🔒

29/10/2025

Give this one a go towards the end of the week for a proper burn! 🔥

Our Wednesday workout 🏃‍♂️ 🏃‍♀️

A quick mention if you’re signed up for a Hyrox this season! Get booked onto to one of our Hyrox sessions to get yourself race ready 💥

27/10/2025

‼️S&C ACADEMY‼️

We’re excited to announce our Introductory Strength & Conditioning Session, designed especially for teen girls who want to learn more about lifting and the gym in a comfortable, supportive environment.

This session is perfect for teens looking to build confidence, strength, and a solid foundation in gym training, no experience required!

You’ll be guided by Faye and Victoria, both highly experienced coaches who are passionate about helping young women move safely, feel strong, and have fun while training.

📅 Date: 31/10/25
🕒 Time: 11.30-1pm
📍 Location: the lock up Gym

22/10/2025

Get this workout in today, it’s a beast 💪

EMOM
Every minute on the minute: ⏰

🔸 120 m Rower
🔸 12 burpee broad jumps
🔸 15 wall balls
🔸 100 m Skiier
🔸 12 lunges

💥 4 rounds

19/10/2025

🚨 S&C Academy 🚨
Half-Term Strength & Conditioning Session for Teens

We’re excited to announce a 90-minute Strength & Conditioning session designed specifically for teens, taking place this half-term!

Led by top-tier professionals:

⚽️ Jake – Founder & Owner of The Lock Up, 18 year professional Football career and currently Head of Strength & Conditioning at professional club Woking FC.

🏉 Daryl – Strength & Conditioning Coach at Rams Rugby Club, with over 8 seasons of experience developing elite-level athletes.

This session will focus on performance training and technical introduction to lifting, perfect for teens looking to level up their physical development in a safe and professional environment.

📩 Interested in getting your son quality coaching?
Spaces are limited, so drop us a message ASAP to secure a spot!

07/08/2025

📆 OUR EVENT CALENDAR – Rest of 2025

AUGUST

🔹 10th – Open Day
🔹 18th – New HYROX Camp Begins
🔹 27th - Run club

⸻

SEPTEMBER

🔹 7th – The Games Day 🥄 🥚
🔹 12th – End of Summer Social ☀️
🔹 13th - Run club

⸻

OCTOBER

🔹 5th – Halloween Open Day 🎃
🔹 19th – HYROX Simulation

⸻

NOVEMBER

🔹 9th – Open Day
🔹 17th – New HYROX Camp Begins

⸻

DECEMBER

🔹 7th – HYROX London (followed by a non-gym social 🎉)
🔹 TBC – Christmas Do 🎅🏽 (for staff & members)

Address

The Lockup Gym, Unit 4, Emmett Farming, Drift Road, Hawthorne Hill
Maidenhead
SL63TZ

Website

http://www.thelockupfitness.com/

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