Three Top Tips To Get Back to Training – INJURY FREE

Do you want to transition back to training smoothly post lockdown?

Or how about simply get on top of your health?

Gyms will be open soon, and we’re all jumping for joy to be able to get together, and get after it.

For some, this second lockdown in Sydney has truly seen training and health take on an entirely new shape with a lot of online training, and getting outdoors.

However for others, the last few months have been the most time they’ve ever spent with their refrigerators and pantries. We can also safely guess that the trip to the fridge would probably have been the most amount of energy expended!

In either case, let’s get you up and running with your training (INJURY FREE), here’s our top tips to get going again:


The aim of this is to essentially prepare your body to move. This isn’t just about stretching, but to really stimulate blood and muscles. By warming up, you increase the capacity of your muscle tissues to perform work. Warming up is essential to assist in injury prevention, and to get the most out of your training.

Warming up is a good way to activate your neural pathways & to switch ON your muscles.

Blood flow supports your ability to deliver oxygen and supports energy requirements for muscle contraction. It also increases your body temperature which in turn assists in your ability to move.

Doing this will enable you to perform efficiently AND effectively in your training. All you have to do is spend 5-10 minutes before your session activating your body through some basic breathing, core movements, some Glute bridges to open up your hips and throw in some squats to get the blood moving to your legs.

Imagine you’re a sprinter and you’re about to run a 200m race… you wouldn’t dare without getting the blood flow going, right!?

Here's An Example of A Warm-Up:

  • Glute Bridges: Lie flat on your back, find your spinal neutral position & walk your heels to your bum (so your hands can tickle the back of your heels), gently push through your heels and through your bum & do Glute Bridges for 1 minute (you should feel a slight burn), walk your feet out & return to your spinal neutral position.

  • Crunches: (to get the best out of this movement, as you move into your crunch position, imagine your hip bones are pulling your rib cage down towards them not losing that spinal neutral position) for 1 minute.

  • Plank: Turn over, get into a plank position pulling your belly button in and switching that core on, and hold a 1 minute plank.

  • Push Ups: 1 minute push ups on toes, or knees (depending on your skill level).

  • Squats: slowly walk your hands to your feet & stand up, 30 seconds of squats.

That is an quick idea of a warm-up and, you’re done in under 5 minutes!

Next up...


This means prioritising recovery is vital to keep those motivation and discipline levels in check. Getting back into your regular sessions puts the body under a stress that it needs to be able to recover from.

Many people forget about the importance of recovery, because they don’t know they’ll get a better result if they prioritise it.

For example, sleeping well, eating well, drinking enough water, stretching etc.

When getting back to training, you may be stiff, sore and uncomfortable but this is not a bad thing. This is how your body will get stronger as it’s adapting to the movement again. To adapt, your body needs the resources to repair. Recovery is more than just stretching, it is multifactorial. It incorporates a cocktail of smart sleep, food, water & mental capital. So, as you return to training make sure you are giving your body and mind the right cocktail to maximise recovery. Plenty of colour on your plate (fruits and vegetables), plenty of H20, plenty of mindfulness and deep breathing, plenty of mobility work & sufficient sleep.


Exercise is vital for long term health.

A good way to maintain consistency and motivation LONG TERM is to simply show up.

Know that getting back to your “post lockdown game” may take time. Whether you are trying to drop those lockdown calories, or wanting to get back to your previous strength and endurance level it is important not to rush anything & measure yourself on where you are right now, not yesterday.

So our advice is, there is no need to go down deprivation drive, enjoy the process. Long term health is a marathon, not a sprint.

It’s also a good idea to set the intention the day BEFORE, book in your class, set your alarm, write out your workout, get out your workout clothes & have them ready to go etc. By setting the intention the day before, you have no excuse when you start your day, the only battle you will have is with your mind.

But heads up: just be sure to avoid OVER committing the day before, or writing out a workout that is far beyond your skill level at the time. You won’t be the healthiest and happiest if you OVER commit, let yourself down if you don’t achieve what you set out to achieve & you may reach burn out.


It feels really good when you’re finally able to train hard, stay consistent (and enjoy it), and feel great in yourself again. That’s why you’ll want to put these tips to work for you, because they will help to get you back on track, today & not tomorrow. But don’t take our word for it – try them out to see for yourself!

- Rev X

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