Exercise of the week, a mobility challenge, and my favourite post from the week.

Also, check out my article this week for Muscle & Strength!

TFM WEEKLY NUT This week's highlights and best content in a nutshell G'day! Hope you've all had a great week and an even better weekend! Straight to it today.... TFM PICK OF THE WEEK The most value-driven piece of content you can not afford to miss This week I've had an article featured in muscleandstrength.com. For anyone interested in building muscle this is a must read. It's a little deep into the science in places, but if there's one thing you should understand from it is that there are three different mechanisms that you should be trying to capitalise on in your training. I included an easy to understand table that should help to inform your training. Click the pic to access the article. TFM SHARE OF THE WEEK A client sharing their own success or progress that deserves recognition This is TFM client Hannah who posted this great picture on Monday. The same day she also posted a MASSIVE personal best on pull-ups. I'm impressed with how Hannah has made massive improvements in her strength, and even with a few weekends away I think you'll agree the abs are starting to show! You can follow Hannah on her TFM journey and see her impressive aerial and pole routines HERE. EXERCISE OF THE WEEK Here are two slider press-up variations for you to try. These moves combine core training with a big challenge to the chest, shoulders and triceps.If you don't have fitness sliders, you can purchase furniture sliders off Amazon for about the price of a starbucks coffee!  To make these easier drop down to your knees. Make harder by elevating your feet, using a weighted vest, or even having a partner press down on your back slightly on the way down. MOBILITY CHALLENGE This prone dowel lift is an excellent opener for your upper body, but also a good test of your shoulder external rotation. Try this before your next upper body workout, with the test being; CAN YOU DO THIS WITHOUT THE DOWEL TOUCHING THE BACK OF YOUR HEAD? Don't let your chest lift, and keep your forearms relatively perpendicular to the floor. If you can't it's probably a sign you really need to work on your shoulder range of motion a little more. If you need any direction feel free to reply to this email. Yours in strength and health, Gareth   THE FITNESS MAVERICK COACHING PROGRAM Copyright © 2018 The Fitness Maverick, All rights reserved. You are receiving this email because you have opted in to receiving emails from The Fitness Maverick. Our mailing address is: The Fitness Maverick Market Street South Melbourne Melbourne, Victoria VIC 3205 Australia Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list.