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Prep for your trip

 

Mel and Vicki are both experienced fitness coaches. We offer regular in-person and remote sessions, so get in touch to join our group sessions or book a 1-2-1.

We use functional strength building programmes and encourage you to improve your mobility, posture, stamina and endurance - all of which are beneficial for any Intrepid adventure - or simply for life in general. 

Mobility Warm up

If you need a more chilled kick off, this is the perfect flow. Dynamic stretches through a full range of movement will help you build strength and flexibility. Start a new habit today and follow Vicki's sequence every day when you get up.

Watch as your flexibility improves over time. 

Hard & fast workout

When you're ready to step it up a gear, try this 'hard and fast' workout. Incorporating 550 reps in total, in just 30 minutes, this is a real heart-rate raiser and will be a great test of your stamina. 

Take it at your own pace though, with breaks as needed!

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Come and climb with us!

In the approach to our adventure trips, we will organise and invite you to come to a climbing wall (London-based).

 

You don't need any prior experience and this will be a great chance for you to get to grips with climbing equipment, technique and a little exposure to heights.

It is completely optional (and at your own cost) but a great opportunity to get to know some of the other guests you will meet on your trip.

Adventure work-ons 

Below are a series of specific drills, exercises, movements and areas of focus that will help you set useful movement patterns, mobility and strength capabilities for our adventure trips. 

Work on these each week in the run up to your trip and you will be ready to take on whatever we throw at you!

Link through to our Instagram account for the full video.

Mix and match the movements to create longer workouts if you wish, or take your training up a level and join our in-person or remote training sessions. 

Farmers Carries

Farmers Carries

Work on your grip, your core strength and time under tension maintaining correct posture. Carry a load as heavy as you can with good form (shoulders back and down!) and set the weight down when you need to. Remember to deadlift off the ground and place them back down with a straight back, bending at the knees. Aim for 30-60 seconds at a time. Watch the full video on our Instagram page.

Pull ups

Pull ups

Developing upper body strength is a very useful skill to have in any environment. Pull ups are a difficult movement but you can progress from performing hanging shoulder retractions to building strength in your lats (drawing scapular together) to banded pull ups and then, if you're lucky a strict pull up! If you don't get the strict pull up, don't worry, focus on the strength building benefits of engaging in the progressive process. Watch the video for a full demonstration on our Instagram page.

Press ups

Press ups

Press ups (of all variations - regular, wide, narrow, 'typerwriter') are essential movements to help you build upper body strength, flexibility and proprioception (awareness of your body's movement in space). Perform these variations on your knees at first if you need to, then progress to doing them on your toes. Watch the video for a full demonstration on our Instagram page.

Hanging hold

Hanging hold

This is a great test of grip and ability to support your own body weight. If you tuck your knees you will also be working on core strength while you hang. Build up your endurance and aim for 30 seconds to 1 minute or more each time. Watch the video for a full demonstration on our Instagram page.

Tricep Dips

Tricep Dips

Pushing yourself out of tricky positions from behind is as important as doing it from the front of your body. Tricep dips will build strength in your upper body and improve movement and mobility in your shoulders and elbows. Start on the floor with knees bent and progress to legs extended and then to a bench to increase strength through a greater range of movement. Watch the video for a full demonstration on our Instagram page.

Lunges

Lunges

Lunges will help you build your lower body strength. Work in a variety of planes (linear, lateral, diagonal) to build strength in the glutes and quads and improve mobility in the hips. Make sure you get your rear knee to the floor each time, keep your chest lifted and maintain good posture for every rep. Watch the video for a full demonstration on our Instagram page.

Spiderman push ups

Spiderman push ups

The ultimate test of your upper body strength, core control AND hip mobility. This is one to aim towards, so don't beat yourself up if you can't do it to begin with! Every time you lower into the press up position, bring your knee up to meet your elbow, then re-set with feet together at the top of the push up. All of this will help you manipulate your body weight in awkward positions and build your stamina and strength. Watch the full video on our Instagram page.

Step ups

Step ups

A progression from lunges, but where you will need to support your body weight and control instability. Targeting glute and quad strength, but also ankle mobility and core strength. They will get your heart rate up more than a regular lunge, and if you can add a 'knee drive' at the end of the movement, you'll place extra challenge on the stability of the supporting leg and even out strength imbalances. Watch the video for a full demonstration on our Instagram page.

Deadlifts

Deadlifts

Deadlifts are the King (or Queen!) of compound movements. They increase core strength and stability and improve your posture. Deadlifting trains the muscles in the legs, lower back and core. Vary your deadlifts with regular, 'stiff leg' and sumo options, then add a calf-raise or shoulder shrug to further challenge stability. Watch the full video on our Instagram page.

'Bear' crawls

'Bear' crawls

A brilliant all-rounder. Bear crawls (with or without weights) will target core strength, shoulder and leg strength and really challenge your posture. Keep your shins parallel to the ground and your back as straight as possible. Watch the full video on our Instagram page.

Core work

Core work

Our core is the foundation of everything. If you don't have good core strength, you will never maximise your potential in your upper and lower body. Practise core activation and build endurance with planks, 'quad touches' and shoulder taps. Always focus on keeping your hips and shoulders in line and your abdominals braced at a sustainable level (ie; not FULL force!). Build up over time. Watch the full video on our Instagram page.

Curtsey lunges

Curtsey lunges

Good hip mobility will put you at an advantage on our adventure experiences. Curtsey lunges will help you build range of movement, strength and flexibility all in one. Aim to keep your hips square to the front and cross your rear leg as far over to the opposite side as possible. As with the lunges, you are aiming to get your rear knee to the floor. If you notice imbalances one side to the other, take note and work on rebalancing this. Watch the full video on our Instagram page.

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