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Spitfire Bodyweight Programme
Rating: 4.9 out of 5(75 ratings)
824 students

Spitfire Bodyweight Programme

The train anywhere bodyweight system.
Created byPaul Gray
Last updated 1/2016
English

What you'll learn

  • Improve mobility
  • Improve joint mobility, functional movement and motor skills
  • Follow a high intensity workout safely and effectively
  • Burn fat and improve muscle tone and strength
  • Increase endurance, overall fitness and flexibility

Course content

1 section • 14 lectures • 2h 32m total length

  • Introduction7:07

    Meet Paul "Firepower" Gray, instructor of the course and your Coach through the Spitfire Bodyweight programme. This will introduce you to the course, the protocols and the principles behind the system.

  • Mobility Preparation16:37

    Essential mobility preparation exercises to prepare each joint and tendon attachment within the range of motion required for the workout, to complete it safely and effectively.

  • Exercise 1: Triangle Lunge | Dragon Lunge | Dragon Lunge with Rotation8:20

    Lunge series:.

    Level 1: Triangle Lunge

    Level 2: Dragon Lunge

    Level 3: Dragon Lunge with Rotation

  • Exercise 2: Table Lift | Table Swing | Table Tuck7:23

    Table series:

    Level 1: Table Lift

    Level 2: Table Swing

    Level 3: Table Tuck

  • Exercise 3: Frog Press | Frog Rocker | Frog Crow10:58

    Frog series:

    Level 1: Frog Press

    Level 2: Frog Rocker

    Level 3: Frog Crow

  • Exercise 4: Turtle from floor | Turtle Slide | Turtle Lift8:55

    Turtle Series:

    Level 1: Turtle From Floor

    Level 2: Turtle Slide

    Level 3: Turtle Lift

  • Exercise 5: Fwd Sit-Thru Knee | Fwd Sit-Thru Bridge | Fwd Sit-Thru Extension10:31

    Sit Through Series

    Level 1: Forward Sit Through Knee

    Level 2: Forward Sit Through Extension

    Level 3: Forward Sit Through Bridge

  • Exercise 6: Tripod Propeller | Tripod Propeller Swing | Tripod Propeller Press11:58

    Tripod Series

    Level 1: Tripod Propeller

    Level 2: Tripod Propeller Swing

    Level 3: Tripod Propeller Press

  • Exercise 7: Side Sit Through Series9:24

    Level 1: Side Sit Through Knee

    Level 2: Side Sit Through Extension

    Level 3: Side Sit Through Jump

  • Exercise 8: Single Leg Hip Bridge | w/ V-Sit | w/ Spinal Rock and V-Sit8:52

    Hip Bridge Series

    Level 1: Single Leg Hip Bridge

    Level 2: Single Leg Hip Bridge with V Sit

    Level 3: Single Leg Hip Bridge with V Sit & Spinal Rock

  • Level 1 10 Min Follow Along10:03

    Full 10 minute follow along of all Level 1 exercises. Repeat 2 or 3 times as necessary for your workout.

  • Level 2 10 Min Follow Along10:02

    Full 10 minute follow along of all Level 2 exercises. Repeat 2 or 3 times as necessary for your workout.

  • Level 3 10 Min Follow Along10:03

    Full 10 minute follow along of all Level 3 exercises. Repeat 2 or 3 times as necessary for your workout.

  • Restoration Period21:49

    Restore the balance in the body and decompress the tension. created through the workout. This is important to ensure that we don't inhibit the performance and reduce the likliehood of injury.

Requirements

  • All you need is 2 square metres of floor space

Description

Improve mobility & flexibility, boost strength and increase endurance with the ultimate train anywhere system.

The Spitfire programme will help you move better, improve your performance and build your strength. Whether you're training for athletic performance or to just improve your general health and mobility Spitfire is ideal.

Train without equipment using just using your own bodyweight to get a full body workout in only 30 minutes.

Mobility is a key indicator of general health and fitness yet it is ignored in most exercise systems.

Spitfire is different.

By building upon a core of sound movement practice Spitfire will build your strength, stability and flexibility to ensure that you can train effectively and without injury.

Spitfire is a workout that you can do anywhere. In the gym, at home, in a hotel or outdoors.

All you need is some floor space to move in and your own bodyweight.

It’s a system that you can, quite literally, take anywhere.

With as little as 2 sessions per week you will notice a huge difference in your movement patterns, you will increase your range of motion, you will burn calories, lose weight and build strength.

Whether as a complement to your existing training regime or as a complete exercise system Spitfire will revolutionize your training.


Who this course is for:

  • All levels of fitness catered for

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