FREE EXPRESS SHIPPING on orders over $50.
x
There are no items in your shopping cart.

BROGA- It's like yoga but for for bros.

Featuring Sam Wallace

Yoga Enthusiast and Instructor
SQD Crew legend and class clown
Instagram: @samkwallace

Our Fit for Life Sessions have been designed to get you up and active or at least to inspire you to try something you haven't before. Broga is a good way to keep your muscles fexible and it helps you avoid injury if you're involved in other sports like footy, soccer or whatever it is that gets you going. It also gives you some balance as there is an element of breathing to calm the mind and nerves. Without making it sound too cheesy, it just helps you chill out. So stop stressin' and start stretchin'. Now it's over to the big man to take you through a free flowing session. Enjoy!

Fit Sessions, but not as you know them.

Featuring Ben Day

Co- Director of Acai Brothers

All round good guy & one of the SQD Crew

Instagram: @ben_acaibrothers

 

Shoutout to Function Well for letting us use their top class facilities.
Instagram: @functionwell

 

Men don't need lectures, just a few pointers. SQDAthletica is all for men achieving that better balance by sharing real world stories, creating considered apparel and curating complimentary products that we believe will go some of the way to inspiring and achieving that better 'you'. So to keep you stoked on getting out there and getting active in 2017, we have put together a series of Fit for Life Sessions. These sessions will allow you to do some simple exercises with whatever you have around the place. It's time to put the good times back into your routine.

 
 


If that was a little fast for you don't worry, we have all the instructions listed below. 

Skater Jumps


Cardio Warm Up
Reps: 10
Sets: 4
Breaks: 1 minute between sets
 

Start off with some skater jumps. It is always important to start your session with some cardio to warm up your muscles and get the blood flowing before subjecting them to a full workout. Skater jumps are pretty simple. Basically you just want to jump laterally using each leg independantly to launch yourself side to side. The idea here is to get the heart rate up and engage some of your key muscle groups in preparation for your session.

SQD TIPS:
  1. Keep weight centred over knee on landing
  2. Counter balance using opposite arm
  3. Land softly with knee bent

Downward Dog.

Muscle groups: Hamstrings/Back
Hold: 2-3 minutes
SQD Tips:
  1. Place hands shoulder width apart
  2. Place feet about two fists apart
  3. Breath in and out through nose

Front Squats 

 

Now that you are nice and warm it's time to work your largest muscle groups, the legs and glutes. Contrary to popular belief chicks do dig legs, so make sure you give your lower half the attention it deserves. This is a simple exercise you can do at home with whatever you have around. No animals were harmed during the filming of this video.

Muscle groups: quads and glutes
Reps: 10
Sets: 4
Breaks: 1:00 between each set

SQD Tips:
  1. Keep your back straight
  2. Squat straight down with weight on quads
  3. Hinge backward with hips

Forward Fold.

Muscle groups: Legs/Back
Hold: 1-2 minutes
SQD Tips:
  1. Bend Legs if hamstrings are too tight
  2. Push through the heels to stretch
  3. Lengthen body and back

Incline Push Ups


Everyone's favourite muscle group to work on, the chest. This exercise is a simple variation of the push up that helps you to target the top half of your pectoral muscles. Another easy one you can do at home on a seat or a bench or even on the coffee table. Keeping variety in your routine while working on particular muscle groups ensures your muscles continue to benefit.

Muscle groups: Chest
Reps: 10
Sets: 4
Breaks: 1:00 between each set

SQD Tips:

  1. Shoulders over hands
  2. Brace with your core
  3. Touch chest to box

Lunge.

Muscle groups: Hips/Hamstrings
Hold: 2 minutes
SQD Tips:
  1. Step foot up next to hand
  2. Sink into hips to ensure a good stretch in the hip flexer
  3. Power through into the back foot

Overhead Ball Throw


This exercise really helps you work on building your shoulder strength and the muscles around the shoulder. It will really help with stability and lateral strength. The idea here is ensure you extend your arms fully when lifting the ball above your head. This will ensure you engage your shoulder muscles on the way down. It will also engage your back muscles giving you a more rounded workout. Make sure you keep your back straight and scoop the ball in squat position to avoid injury.

Muscle group: Shoulders/Back
Reps: 10
Sets: 4
Breaks: 1:00 between each set

SQD Tips: 

  1. Full arms extension above head
  2. Engage core whilst driving ball to ground
  3. Keep back straight while picking ball up

Straight Leg Lunge.

Muscle groups: Calves/Hamstrings
Hold: 2 minutes
SQD Tips:
  1. Straighten legs as far as possible
  2. Distribute weight to heel and back toes
  3. Slight bend in the knee if muscles are too tight

Russian twists


This exercise is perfect for toning up your core as well as your obliques. It's a really good all rounder and keeps your muscles engaged during the full duration. You can do this exercise with whatever you have around the place. The havier you go wieght wise, the more strain it puts on your core. Start at a lower weight bracket and move up as it starts to become easier. Ensure you are twisting with your entire torso to get the most out of this one.

Muscle Group: Abs/Obliques
Reps: 10
Sets: 4
Breaks: 1:00 between each set

SQD Tips: 

  1. Set up with weight centred
  2. Ensure legs are raised throughout
  3. Twist with entire upper body

Downward Dog.

Muscle groups: Hamstrings/Back
Hold: 2-3 minutes
SQD Tips:
  1. Place hands shoulder width apart
  2. Place feet about two fists apart
  3. Breath in and out through nose

Shop Benny's SQD Kit

Upward Dog.

Muscle Groups: Lower Back/Feet (ankles)
Hold: 2-3 minutes
SQD Tips:
  1. Move down into push up position slowly (from downward dog)
  2. Roll over onto toes
  3. Extend back and arms while facing upward
Child's Pose
Muscle Groups: Hips/Back/Neck/Legs
Hold: 2-3 minutes
SQD Tips:
  1. Move your ass in line with your heels
  2. Flatten your back and extend arms
  3. Deep breaths to sink into calming position

Shop Sam's Broga Kit 

Sign up for SQD Life
and get 15% off your next online order!

Join the crew in their adventures  to finding that all important balance in life. Plus receive invitations to SQD events and hear about new releases.