Hostyle Conditioning

June2016

Competition bench press at the Hangar

The new Bench Press coming to the Hangar

Any one who knows even a little about me or Hostyle know that I have a love for the bench press! From day one I have had our heavy duty competition bench here at Hostyle.   Nothing worse than trying to build your bench press on a bench that’s not wide enough or at the proper height to be able to engage effective leg drive. Worse yet you’re training for a bench meet and when you get to use the competitive official[…]

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HOstyle workout of the day

Hostyle Workout of the day – #2160 Bench meets Burpees

  Ready to test your strength and cardio in the same workout? Combining the bench press and burpees does just that. Using around 50-60 % of your bench 1RM ( 1 rep max) Here’s the version I put Jojo through yesterday morning Warm Up Hostyle Mobility Prowler 100 ft –7 rounds  no official rest Workout warm up on the bench until you are comfortable with the weight at 50-60% of your 1 rep max. ( have a spotter for the workout[…]

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The Prone Row Hangar Gym Hostyle Ottawa Canada

The Prone Row – another kickass piece of equipment coming to the HANGAR

The Prone Row Bench – Not just amazing for your lats Another unique piece of equipment that will be at the Hangar is the Prone Row   NO MOMENTUM AND LESS STRESS We perform other horizontal pulling exercises – like bent over rows or seated cable rows – but We don’t get the same feeling of “isolation” we do with this new movement. And, most times when athletes perform bent over rows, they don’t have the muscular endurance in their posterior chain to[…]

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orleans bootcamp hostyle

Hostyle Workout of the Day – Muscle and Hustle #2159

One of my favorite workouts is when we combine short burst cardio like 500 m runs or 350 m rows with Strength exercises. Today we will be hitting both the Curd 500m run and a 350 m row followed by some bodyweight exercises with some accessory work. Each round is a series of 3 mini targets. When we break down bigger workouts into smaller chunks we can drive harder mentally. When we look back 20 -30 minutes later we can see[…]

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Silverback Blueprint

Silverback Blueprint Results

A little over 3 months ago I launched the Silverback Blueprint A program for men over 40 Focusing on Strength and Conditioning Mobility Nutrition Mindset 3 times per week these gentlemen worked with me in a small semi private group. The Beginning We started off with some very basic yet challenging workouts and as their physical conditioning improved So did their mental toughness. Bonds were formed between the men in the group, comraderie, respect and support for each other grew[…]

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Hostyle workout of the day Orleans bootcamp

Hostyle Workout of the day – Prowler and Stations #2158

Today was time to hit some Prowlers – Usually as poart of our warm upo we will do any where from 3 -5 singles – 100 feet – half high horns half low horns. Today i wanted to push a little longer so it was 10 singles to get the cardio really flowing Then on to stations 7 exercises – round 1 30 secs each – round 2 45 secs each.   Warm Up Hostyle Mobility Cardio – 3 Minute Burpees[…]

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hostyle workout of the day

Hostyle Workout of the day – 3 minute drills #2157

  How hard can 3 minutes be? Watch any boxing match or UFC and see the fighters killing it for 3-5 min rounds. You see them getting gassed! Now of course they train for insane cardio and getting punched in the faced and kicked in the gut repeatedly at the same time must really add something special to experience I’m sure. For Todays workout I wanted the group to feel just how long 3 minutes can really feel. Warm Up[…]

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