Mobility Lower Body

Prior to any workouts you should always do active mobility work! This means moving through a range of motion! Static stretching is not recommended if you are not warmed up save this for post-workout! Bek demonstrates her favourite pre workout mobility exercises that...

Mobility Upper Body

It’s important for to have a lose upper body when working out! The thoracic pecs and back  should be loose and able to move when you move! Having  a stiff or tight upper body limits mobility and also can affect your breathing and even lung capacity! Tight thoracic and...

Run Form Tips

Both Bek & Siri have a history of being two of the best runners in the sport of triathlon! Bek was a 2:55 marathon pff the bike and Siri sub 34min for 10km off the bike! They can run and know how to improve your run fast! The keys to running fast is all in the...

Glute Activation Band

Band walking is one of the best ways to activate the gluteus medius and minimus muscles! These much smaller stabilisers are often forgotten! They work hard to stabilise the hips! It’s important to have strong glutes for all activities like running, walking and...

Overall Strength Workout

Here is one of Bek’s  favourite overall strength sessions! This works all muscle groups and great for an overall body workout! Exercises 3 sets of 15 of each exercise Chest press Push ups One arm row or seated row Reverse flies Bicep curls Tricep dips or tricep...

Foam Rolling

Bek uses foam rolling a lot with her athletes to prevent injury and loosen tight muscles and hard to reach places! Bek demonstrates her go-to foam roll exercises to loosen legs and back! Rebekah Keat Team Sirius Head Coach Rebekah has been coaching for over ten years...

Run Speed Workout

Here is Bek & Siri’s secret sauce to getting speed in the legs and feeling fast! Exercise 5 minute warm up 5 x 20 seconds fast 40 seconds rest stop 5 x 30 seconds fast 30 seconds rest stop 5 x 45 seconds fast 45 seconds rest stop (*OPTIONAL-5x1min build...

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