A global exercise which can help develop a whole host of physical traits, the Renegade Row is primarily a core exercise but with a bang

With its roots in the med region, the almond is a welcome addition to our diet with genuine nutrient density & versatility for most meals

The Athletic Sleep Screening Questionnaire (ASSQ) is a validated assessment of sleep performance, sign post any issues & ways to improve

Easy additions to you meals to supper charge them nutritionally, of interest? Then here is the answer from our friends at The Edge HPL

Progressing the Table Top to challenge the lower limb and it's transference of force into and across the pelvis can great for stability

A first step in helping you understand movement and muscle contributions to moving you forwards, backward & upwards. AKA the sagittal plane

A lesser used squat pattern which is hugely affective for those working with lifting of partners or props. The Zercher can change the game

A complex carb with a secret. The secret being it's packed full of nutrients & is a great fuel source for managing blood sugar levels

A great, relatively isolated way to strengthen the back aspect of your rotator cuff. Being supported reduces input of the bigger muscles

Very similar to the classic owl, the wolf is the ideal chronotype for performers on a schedule of afternoon & evening performances

Little known but essential trace element iodine is incredibly important when it comes to metabolic health, weight management & brain health

The start point of the bird dog continuum of exercises, just utilising the arm movement can be a nice way to begin loading & stability

One of the louder exercises in the gym, the double wave battle ropes is a high stress upper body exercise which is great for HIIT & Tabatas

Super common toe complaint which can be easily avoided with good foot hygiene habits. Everyone at some stage gets them but early ID is key

Not the most exciting of ingredients but an excellent way to get non-meat protein as well as mood boosting serotonin into your physiology

This loaded, full length variety is the highest threshold of anti-extension load in the aleknas continuum of exercises. The added load to are arms creates a large lever and therefore high force which your abdominal region needs to control, along with the added load of the lengthening legs. Definitely one to build up to because if you cannot control the key component of keeping your back into the ground throughout (without holding your breathe) then you will get force creeping

The lions among us are extreme morning-types, getting all of their most productive work done in the morning. But their afternoons are tough