GOLF DAY 13 October 2020

Please support the Northerns IPT Team by entering for our golf day.

Please register here:

 

Covid-19 Club Official Registration

In order for us to phase-in and re-open squash, Squash SA and the Department of Sport, Arts and Culture require that every club must appoint a COVID-19 Official, who will be responsible for the compliance of all the safety measures and precautions.

We need to submit all the names and contact details for every club’s Covid-19 Official before 23 June 2020 at 09h00.

Please register your club’s representative:

COVID-19: Financial Assistance to Coaches

Considering the impact of COVID-19, Lockdown restrictions and health and safety protocols, a sport like squash, will potentially only be coming back to the fore at Lockdown Level 1 or 2 and at an unknown time.

In view of this, NJSA has set aside R150 000 to assist NJSA coaches with financial aid for up to 3 months.  For more detail, please see attached.

Yours in supporting the squash community

NJSA

Home Frenzy Training Video 10

Morning all

Welcome to the final workout Home Frenzy of the series.

We hope you have enjoyed them and if you wish to continue, please:

Email: amffreboot@gmail.com
Or
Message:
Andrew: 0845117844
Mark: 0760130989

They will happily discuss how to receive more from this exciting series.

Home Frenzy 10

The Triple Threat!

TABATA Workout

1. Alternating ghost lunges
2. Double side-shuffle floor touch
– 45s work, 15s rest
– Repeat x 5 sets each

EMOM Workout
1. Squats – 12 full, 12 pulses & 12sec hold
2. Push-ups – X* full, X* pulses & X*s hold
3. Lunge dips – 10 full & 10s hold on each leg
– *X = 1/3 of max push-ups
(NB: Perform push-ups to failure prior to starting the EMOM Workout)
– Rest what you don’t work
– Repeat x 4 sets

FOR TIME Workout
1. 60 x forward up & over jumps
2. 60 x side up & over jumps
– Push through the incremental fatigue from previous workouts to record your fastest completion time!

Home Frenzy Training Video 9

Good day!

It’s ?’s out ??’s out

Home Frenzy 9
Watch the video for good explanations

Buy in:
50 dead rows (back & lats)

Swing conditioning:
*1min rest between sets, 3 min rest between exercises
*drop set on the last set of each exercise
3 x 10 W raises (upper back, rotator cuff)
3 x 20 thrusters (shoulders)
3 x 10 crossover push-ups (chest)

Isometric strength:
*Complete in as few sets as possible
3min plank (core)
2min right side plank (obliques)
2min left side plank (obliques)
1min L-sit (core)

Buy out:
50 dead rows (back & lats )

HD Video, click below
https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

  • Note: Consult your coach for advice before commencing. This does not replace any current programmes.

This is the 2nd last Home Frenzy of the set.

Want to see more?
Email: amffreboot@gmail.com
or
Message:
Andrew: 0845117844
Mark:     0760130989

Have a good one!

Home Frenzy Training Video 8

Hi all

Hope the Buck Burpee’s yesterday went well.

Home Frenzy 8

TABATA Core Circuit

1. Cardio Spike 1 – Alternating ghosts
2. Knee-to-elbow plane
3. Cardio Spike 2 – Double shuffle floor touch
4. Flutter kicks
5. Cardio Spike 3 – Sprint lifts on 5
6. Crab crunch / Knee touch crunch
7. Cardio Spike 4 – Tuck jacks
8. Bicycle crunch
9. Cardio Spike 5 – Slalom jumps
10. Alternating limb lift plank
11. Cardio Spike 6 – Back and forth jumps
12. Leg drop circles

✅30s work / 15s rest x 3 sets
✅Follow the above cardio spike sequence OR choose your favourites
✅60 – 90s rest between sets

Nice cardio workout!

As per the previous shares, the HD Videos have been uploaded and please consult your coach before commencing.

https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

 

  • Note: Consult your coach for advice before commencing. This does not replace any current programmes.

Have fun

Home Frenzy Training Video 7

Afternoon all

You are well and truly into your Home Frenzy work out… Here is Home Frenzy 7 / 10

Buck Furpees
Race around the clock

– 12 burpees
– 200 skips
– 11 burpees
– 200 skips
– 10 burpees
– 200 skips
‘
‘
‘
2 burpees
200 skips
1 burpee
200 skips

Total skips: 2400
Total burpees: 78

Wanna Scale down:
200 skips –> 100 skips & no push up

Wanna Scale up:
200 skips –> 100 DU’s & burpee row

Enjoy today’s workout!

Choose your difficulty; Standard, Scale up, Scale down.

Remember
?Home Frenzy comes to an end at 10
?But there is more, chat to Andrew or Mark on amffreboot@gmail.com
?It will be worth it

✅JUNIORS, consult your coaches before trying.

?HD quality of HF 1 – 7 available below

https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

Home Frenzy Training Video 6

Afternoon all.

Enjoy the break yesterday, I hope?

Home Frenzy 6

EMOM Circuit Challenge

Circuit 1
1. Jumping jack combo x 6
2. Core touch combo x 10/20/10

Circuit 2
1. Upper body combo x 4
2. Around-the-World lunges x 3 each leg

Circuit 3
1. Suicide burpees x 5
2. Leg drop combo x 4

Circuit 4
1. Pistol squat combo x 3 each leg
2. Bridge combo x 3

✅Complete the exercise reps & rest for the remainder of the minute
✅Alternate the 2 exercises 3 times per circuit i.e. 6 minutes x 4 circuits
✅Rest 60 – 90 seconds between circuits

A good session to get the week going. Simply click onto the google link below to download the HD video.
https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

  • Note: Consult your coach for advice before commencing. This does not replace any current programmes

PS, we will be sharing 10 Home Franzy video’s as open source. Thereafter you welcome to receive more exciting sessions and advice by joining the
Andrew & Mark Fitness Reboot group… More info to follow in the week.

Home Frenzy Training Video 5

Hi all,

It’s weekend and today we launch the first Kiddy Frenzy video; so all the little ones can join in for some fun exercise and hey, perhaps you could do them with your kids as a warm up to your next Home Frenzy.

Kiddy Frenzy 1
Animal Workout …

Just follow the instructions

 

  • Note: Consult your coach for advice before commencing. This does not replace any current programmes.

Home Frenzy 5

An active recovery & hip mobility workout is on the cards

✅30sec of each stretch each side accompanied by 20 crunches
✅3 rounds

1. Hip flexor
2. Open stance hip flexor & groin
3. Hamstrings
4. Glutes
5. Downward dog

Enjoy the video below and the google link with the HD versions will also be shared.

Have a fab Saturday.

  • Note: Consult your coach for advice before commencing. This does not replace any current programmes.