OK team, for those of you that were keen to get a speed tool but weren't keen to spend $600 to get a pair I think I have a potential substitute. I can tell right now that the grip/handle on the official speed tool will be a lot better than this but this should work for most of the bigger movements. I'll buy one of these myself to test it out but it may be a viable option. and its only $69. I'll keep you posted https://www.bluefitness.com.au/products/2-5kg-weight-plate?srsltid=AfmBOoqSFNYD6WUEJR4_IERvpVC2PLOClWn0Pupk8_L4tRD0TdAZ5NyR

This is one of my favourites for getting into all the juicy bits of the hips. As with all coordination work it can take a while to get it down so don't be afraid to ask any questions if you have any If you do have the coordination down set a timer for 3 mins and then see how the hips and spine feel at the end.

This is not about smashing out burpees. It's about getting on and off the floor in some novel ways. Exploring elements of strength, mobility and movement as you go. This session goes well with the moving through ranges on the floor follow along. All you need is some space to move around. Ideally a soft floor but not essential.

My thought for the week. What’s your why? Whats your deeper motivation? And how do you fuel that to make it easier to stay on track when things get rocky?

This is a short, sharp strength session you can get done in 10 minutes. Well 12 minutes with my waffling. Each round I progress the difficulty. You don’t need to come along. Just stay at the level you feel comfortable with. All you need is somewhere to hang.