Mel Heng
Legends - 18 November 2021
Warm Up: 15 Single-leg bridge each side 8x 3s Superman holds 15 Snow Angel Bottom of Squat Hold Strength: 4 sets: 3x Backsquat WOD: 3...
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The inexorable rise of chronic disease, which is taking 70 percent of lives needlessly and prematurely, has two root causes: excess carbohydrate consumption and sedentarism.
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Mel Heng
Legends - 11 November 2021
Warm Up: 15 Penguin taps 15 Air Squats Agility ladder drills Strength: 3 sets x 5 reps High Hang Clean Work to a moderately heavy weight...
Mel Heng
Legends - 28 October 2021
Warm Up: Jog 300m CORE: (4 rounds): 30s Mountain climber 30s Shoulder tap 30s Inchworm Skill Work: 4 sets x 2 reps Plate Jump *go for...
Mel Heng
Legends - 21 October 2021
Warm Up: Jog 200m 2 laps Bear Crawl STRENGTH: 4 rounds: 3x Backsquats WOD: 5 rounds of : In 3 mins, complete 100m overhead carry + 100m...
Mel Heng
Legends - 14 October 2021
Warm Up: 10 Shoulder Press with plate 10 PVC Shoulder Mobility 10 Wall-facing Air Squats STRENGTH: 6 rounds: 3x Shoulder Press WOD: Every...
Mel Heng
Legends - 06 October 2021
Warm Up: 2 rounds 15 Jumps (on the spot) 2 laps Sideways Shuffle 8 Banded Airsquats STRENGTH: Medball Power Clean WOD: Every 4 mins for 5...
Mel Heng
Legends - 30 September 2021
Warm Up: 2 rounds of : 10 Air Squat 10 Banded Good Morning Standing T-Spine Stretch 10 Shoulder Press with 5kg Plate STRENGTH: 5-5-3-3...
Mel Heng
Legends - 23 September 2021
Warm Up: Double Leg Bridge Single Leg Bridge Tricep Dips SKILL: Turkish Get-Up WOD: Complete as many rounds as possible in 15 minutes of:...
Mel Heng
Legends - 02 September 2021
STRENGTH: 3x4 Back Squats WOD: 200m row 10 Plate Jumps 150m row 15 Plate Jumps 100m row 18 Plate Jumps Why learn the Back squat? Getting...
Mel Heng
Legends - 26 Aug 2021
WARMUP: 4 square step Shoulder mobility with PVC pipe 10 jumping jacks STRENGTH: 4 x 2 Shoulder Press WOD: 3 rounds of : 5 Dumbbell Clean...
Mel Heng
Legends - 19 Aug 2021
The overhead press has benefits and carry-over into our daily function as we pick up objects to place them on a shelf overhead.
Mel Heng
Legends - 05 Aug 2021
5 August WOD for Legends
Mel Heng
Legends - 22 July 2021
Strength: 20 Air Squats *15 mins time cap Skill: The Burpee Core: Accumulate 20 crunch holds *10 mins time cap When an older person is...
Mel Heng
Legends - 15 July 2021
Strength: 1-2-3-4-5-4-3-2-1 Dumbbell Thruster *non-working partner - single leg stand Workout of the Day (WOD): Row 100m 5 Russian...
kforkylie
Prehabilitation: The Art of Rehab Before Surgery
Planning for surgery down the road? Prehabilitation can help to enhance functional capacity pre-op for better toleration of surgery.
Mel Heng
Legends - 08 July 2021 (Deadlifts)
Strength: 5x3 Deadlifts Workout of the Day (WOD): As many rounds and reps as possible in 9 minutes (AMRAP 9), 3 Deadlifts 5 Ring Rows...
Mel Heng
Legends - 01 July 2021
Strength: 5x5 Back Squats Workout of the Day (WOD): Every Minute on the Minute for 12 minutes: 1: Agility Drill 2: Jumping Jacks 3: Plank...
Mel Heng
Legends - 24 June 2021
Warmup: Wall slides Calf stretch PVC shoulder mobility Standing T-spine stretch Strength: Burpee Ladder Burpee ladder 1-2-3-4-5-4-3-2-1...
Mel Heng
Legends - 6 May 2021
Warmup: butterfly stretch pelvic rocks standing quads/hip flexor stretch wall slides standing T spine stretch Calf stretch PVC shoulder...
Kylie Siu
Myths about Geriatric Rehabilitation
Busting myths on geriatric rehabilitation that should go away, for longevity and health.