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Blog

Every month we will post 4-5 different blogs that include…

  • Thoughts of the week
  • Exercise of the week
  • Recipe of the week
  • Training song of the week

…all get compiled together and are sent out in our monthly newsletter that consists of…

  • Updates of the month
  • Podcast of the month
  • Research of the month
  • Sports calendar of the month

Click here to subscribe for free!

Chip In

Development | Recovery | Develop | Level 5 | Stages A to E | Progressions

Turkey steak patties w. spicy scrambled egg

Black & Blue (Lost Frequencies Sunrise Club Mix) - Lost Frequencies, Mokita

...

Festive Routine

Development | Recovery | Mobilise | Level 5 | Stages A to E | Progressions

Smoked salmon & cream cheese toasted wholewheat muffin

Always Rushing - Roland Tings, Mild Minds

...

Habit Formation

Development | Recovery | Release | Level 5 | Stages A to E | Progressions

Vegetarian sausage & tomato omlette

You And Me As One - Sigma, Jack Savoretti

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Lay In

Development | Recovery | Develop | Level 1 | Stages A to E | Progressions

Cajun fish, peppers & rice

Kyle (I Found You) - Fred Again

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Push Back

Development | Recovery | Mobilise | Level 1 | Stages A to E | Progressions

Tofu, broccoli, carrot & hoisin stir fry

Changes - The Policy, Tessa Rose Jackson

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Project Management

Development | Preparation | Potentiate | Level 5 | Stages A to E | Progressions

Veggie Shepards Pie

Words (Edit) - Franky Was

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Relentless Pursuit Of Better

Development | Preparation | Mobilise | Level 5 | Stages A to E | Progressions

Vegetarian chorizo & broccoli pasta

Mother (Fedde Le Grand Remix) - Charlie Puts, Fedde Le Grand

...

Look In The Mirror

Development | Preparation | Activate | Level 5 | Stages A to E | Progressions

Vegetable thai green curry

Thing For You (Agoria Remix) - David Guetta, Martin Solveig, Agoria

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Dealing With Disappointment

Development | Preparation | Rasie | Level 5 | Stages A to E | Progressions

“Wrapless” white fish fajitas

Hindsight (Millbrook Remix) - Matrix & Futurebound, Millbrook

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Rugby World Cup Final

Development | Preparation | Release | Level 5 | Stages A to E | Progressions

Balsamic tuna w. leafy grains

Hurts My Heart - White Lies

...

Pilates Power

Development | Preparation | Activation | Level 1 | Stages A to E | Progressions

Spiced white fish w. californian vegetables

Hurricane highlife - WDL, Male

...

Travel Time

Development | Preparation | Mobilisation | Level 1 | Stages A to E | Progressions

Californian burrito

Sunday song - Lane 8

...

Character Differences

Development | Preparation | Activation | Level 1 | Stages A to E | Progressions

Full fat yogurt w. mixed summer berries

Illusions - Jack Wilby

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General Overview

Development | Preparation | Raise | Level 1 | Stages A to B | Progressions

Mexican beef casserole

Windowlicker - Aphex Twin

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Enjoy The Moment

Profiling | Fitness testing | Endurance | Options

Minted lamb shoulder w. carrot & pepper salad

Josie - The Glorious Sons

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Traffic Lights

Profiling | Fitness testing | Power | Options

Portuguese chicken pitta w. corn & peas

Sundream (Claptone Remix) - Rufus Du Sol

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Managing Jitters

Profiling | Fitness testing | Reactivity | Options

Southwestern breakfast cups

Hypersonic Misiles - Sam Fender

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Energy Balance

Profiling | Fitness testing | Agility | Options

Full fat yoghurt w. banana, cinnamon & honey

Tigers (Thylacine Remix) - Fakear, Thylacine

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Moaning Regulation

Profiling | Fitness testing | Speed | Options

Smashed avocado on rye w. cherry tomatoes & scrambled egg

Wasting My Young Years (Henrik Schwarz Remix) - London Grammar, Henrik Schwarz

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Italian Lessons

Profiling | Work capacity | Brace | Progression

Venice inspired capricciosa pizza

Glue - Bicep

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Enjoyment Allowance

Profiling | Work capacity | Pull | Progressions

Minced turkey tacoless salad

Nobody But You - George FitzGerald, Hudson Scott

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Self Belief

Profiling | Work capacity | Push | Progressions

Pork loins w. mixed pepper salad

In Degrees (Purple Disco Machine Remix) - Foals, Purple Disco Machine

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Review Process

Profiling | Work capacity | Single leg | Progressions

Moroccan turkey stuffed peppers

Nowhere To Go (Dom Dolla Remix) - Hayden James, NAATIONS, Dom Dolla

...

Assistance Resistance

Profiling | Work capacity | Hip hinge | Progressions

Steak w. raw spinach, cherry tomato & green pepper salad

You Don’t Know - Loyle Carner, Rebl Kelff, Kiko Bunn

...

Holding Nerve

Profiling | Work capacity | Squat | Progressions

Summer sausage salad

I Only Lie When I Love You - Royal Blood

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Ripple Effect

Profiling | Movement screening | Shoulder| Progressions

Roasted harissa cauliflower steaks

Learn To Loose (feat. Alex Clare) - Alle Farben Remix

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Catch Up

Profiling | Movement screening | Pull | Progressions

BBQ leftover salad

Sweet Disposition (Bootleg) - The Temper Trap, Youngr

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Humidity Durability

Profiling | Movement screening | Push | Progressions

Courgette enchiladas

Somebody Told Me (King Unique Radio Edit) - The Killers, King Unique

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Maximise Concentration

Profiling | Movement screening | Hamstrings | Progression

Goats cheese stuffed peppers

Be Someone - CamelPhat, Jake Bugg

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Hay-Fever Survival

Profiling | Movement screening | Hip | Progressions

Hot & spicy prawn vegetable stir fry

Come Together - Urbandawn, Tyson Kelly

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Travel Regularly

Profiling | Movement screening | Ankle | Progressions

Steak summer salad

Don’t Let Me Down (Illenium Remix) - The Chainsmokers, Day, Illenium

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Rule Necessity

Profiling | Movement screening | Lunge | Progressions

Chicken & wholewheat pasta vegetable salad

One (Belle De Jour Remix) - Svenja Leopold, Ocean Avenue, Belle De Jour

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Understanding Understanding

Profiling | Movement screening | Single leg | Progressions

Paneer stuffed pancakes w. ground turkey

Too Late - Major Look

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Head Injury

Profiling | Movement screening | Hip hinge | Progressions

Spring green frittata

Blame it on my youth - Blink 182

...

Measurements Matter

Profiling | Movement screening | Squat | Progressions

Spicy wholewheat penne w. flaked cod

Alternate - Josh Parkinson

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Idea Belief

Development | Strength | Pull | Horisontal | Level 5 | A to B | Progressions

Spinach & lemon risotto w. spiced chicken

Cut And Run - Slave

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Time Out

Development | Strength | Push | Vertical | Level 5 | A to B | Progressions

Butternut squash soup

Kona - Alan Fitzpatrick, CamelPhat

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BBQ Extras

Development | Strength | Push | Horisontal| Level 5 | A to B | Progressions

Pan fried cod w. wilted spring vegetables

Sleepwalking - Elderbrook

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Share Expertise

Development | Strength | Lunge | Lateral | Level 5 | A to C | Progressions

Wholewheat banana bread

Till Dawn - Andy C

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Indulgence Awareness

Development | Strength | Lunge | Backward | Level 5 | A to C | Progressions

Roasted vegetable mexican casserole

I Will Wait For You (Ben Pearce Remix) - SOULS, Ben Pearce

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Positive Pressure

Development | Strength | Lunge | Forward | Level 5 | A to C | Progressions

Slow cooker saag paneer w. tandoori chicken

Hope - Fourward

...

Delegate State

Development | Strength | Single leg | Squat | Level 5 | A to D | Progressions

Tomato tortellini soup

Little by little - Lane 8

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Extra Mile

Development | Strength | Single leg | Split squat | Level 5 | A to D | Progressions

Roast cauliflower & barley mediterranean salad w. pulled chicken

Just Fine! - Issac Elton

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Burnout Awareness

Development | Strength | Single leg | Step up | Level 5 | A to D | Progressions

Sesame vegetarian beef w. miso noodles

Supernatural - The Slow Readers Club

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Personality Profiling

Development | Strength | Hip Hinge | Level 5 | A to C | Progressions

Burrito stuffed peppers w. spicy slaw & home made tortilla chips

Old Friend - Elderbrook

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Create Options

Development | Strength | Squat | Level 5 | A to C | Progressions

Roasted cauliflower salad w. white fish

Talk (Thin White Duke Mix) - Coldplay, Jacques Le Cont

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Cake Layers

Dynamic | Strength | Rotate | A to D | Progressions

Vegetable packed pasta primavera w. chilli shrimp

Sweet release - Hockey dad

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Kit Bag

Dynamic | Strength | Brace | Supine | A to D | Progressions

Chilli garlic pork chops w. Asian veg

Rhythm of the drum - Shit K3y

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Explanation Elaboration

Dynamic | Strength | Brace | Lateral | A to D | Progressions

Sticky citrus tofu bowl

I go on - Souls

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Stay Warm

Dynamic | Strength | Brace | Prone | A to D | Progressions

Broccoli & leek soup

MAH - The Chemical Brothers

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Recover Effectively

Dynamic | Strength | Pull | Vertical | Banded | A | Progression

Winter kale salad w. lemon pesto dressing

New Day - Kormac, Jack O’Rourke

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Consistent Consistency

Dynamic | Strength | Push | Vertical | Banded | A | Progression

Carrot & ginger soup

I refuse - Netsky

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Pre-Season

Dynamic | Strength | Pull | Horisontal | Banded | A | Progression

Bubble & squeak rounds

Prayer (Edit) - Propspa

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Motivation Management

Dynamic | Strength | Push | Horisontal | Banded | A | Progression

Scrambled eggs & smoked salmon on toasted sour dough

The Raconteurs - Sunday Driver

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Irritable Bowel Syndrome

Dynamic | Strength | Lunge | Lateral | Banded | A | Progression

Turkey chilli w. baked potato

Lost Arts - Marlow, L’Orange, Solemn Brigham

...

Confidence Strategies

Dynamic | Strength | Lunge | Backward | Banded | A to C | Progressions

Faldo verde soup w. sausage

Brave new world - The blinders

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Goal Setting

Dynamic | Strength | Lunge | Forward | Banded | A to C | Progressions

Vegan ramen w. crispy miso tofu

We’re trying to stay alive - Wyclef Jean, Refugee All Stars

...

Self Talk

Dynamic | Strength | Single leg | Squat | Banded | A to B | Progressions

Healthy chicken caesar salad

If we ever (Unglued remix) - High contrast, Unglued

...

Emotional Intelligence

Dynamic | Strength | Single leg | Split squat | Banded | A to C | Progressions

Primavera tortellini w. grilled chicken

Turn around (Youngr bootleg) - Phats & Small, Youngr

...

Read Often

Dynamic | Strength | Single leg | Step up | Banded | A to C | Progressions

Sweet potato w. charred corn, black beans & bbq quorn slices

She taught me how to fly (Justin Robertson’s headstock 33s remix) - Noel Gallagher’s high flying birds
...

View Point

Dynamic | Strength | Hip Hinge | Banded | A to C | Progressions

Bulgar wheat roast vegetable salad w. grilled chicken

I found you (w. Calvin Harris) - Benny Blanco, Calvin Harris

...

Communication Basics

Dynamic | Strength | Squat | Banded | A to C | Progressions

Baked tofu w. veggie lo mein

Heaven only knows - Bob Moses

...

Herbs & Spices

Dynamic | Strength | Lunge | Lateral | A to B | Progressions

Steak, garlic spinach, balsamic mushrooms & sweet potato chunks

Feel it still (Coldabank remix) - Portugal. The Man, Coldabank

...

Surf’s Up

Dynamic | Strength | Lunge | Backward | A to B | Progressions

Curried broccoli chickpea salad w. chicken

Green Light (Chromeo Remix) - Lorde, Chromeo

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Clear Out

Dynamic | Strength | Lunge | Forward | A to B | Progressions

Lean pork stir fry

Hear this - Jarami

...

Alternative Route

Dynamic | Strength | Single leg | Squat | A to B | Progressions

Shakshuka

Thunderstruck - AC/DC

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No Gain

Dynamic | Strength | Single leg | Split squat | A to B | Progressions

Kale & spiced chicken salad

Right here, right now (Friction one in the jungle remix) - Fatboy Slim, Friction

...

Maximise Immunity

Dynamic | Strength | Single leg | Step up | A to D | Progressions

Tofu bibimbap bowl

Work my mind - Cut chemist, Chali 2na, Hymnal

...

Seasonal Mood

Dynamic | Preparation | Sequence | Release | Med ball continuation

Thai green chicken curry

Poveglia - Degs, De:Tune

...

Processing Pain

Dynamic | Preparation | Sequence | Potentiate | Jump, hop, skip & bound chain

Veggie curry

Love has come around - Icarus

...

Prepare Properly

Dynamic | Preparation | Sequence | Raise | Varied on feet combination

Guilt free chicken fajitas

Sounds the same - Ben Pearce, Beckford

...

Command Chain

Dynamic | Preparation | Sequence | Activation | Mini band series

Watermelon, cucumber, celery & feta salad

Bad Habit (Blossoms Remix) - The Kooks, Blossoms

...

Japanese Lessons

Dynamic | Preparation | Sequence | Mobility | Hip flow

Most popular Japanese dishes

Do you know me - Vant

...

UKSCA Conference 2018 Review

Dynamic | Strength | Olympic lift | Jerk | Split | Alternate leg | In front of neck | Weighted bar

Lean organic pork & apple sausage’s, cauliflower & potato mash w. peas & onion gravy

Hands High - Crafty Cuts, Chali 2na

...

Organisation 101

Dynamic | Strength | Olympic Lift | Clean | Single leg start | Weighted bar

Quorn lettuce wraps

Cut and run - Slaves

...

Train Outside

Dynamic | Strength | Olympic Lift | Clean | From floor | Split stance finish | Weighted bar

Mushroom carnitas w. mexican potatoes

Spread love (Paddington) [feat. DVNO] - Boston Bun, DVNO

...

Behaviour Change

Dynamic | Strength | Olympic lift | Clean | Hang | Split Stance Finish | Weighted Bar

Grilled chicken w. mixed salad & portobello mushroom

Take it up - Wilkinson, Sub Focus

...

Music Magic

Dynamic | Strength | Olympic lift | Snatch | Hang | From floor | Single leg start | Weighted bar

Veggie sushi bowl

Yeah you - The Manor

...

Gut Instinct

Dynamic | Strength | Olympic lift | Snatch | Hang | From floor | Split stance finish | Weighted bar

Tomato & spinach boodles w. garlic & lemon prawns

Hearts Ain’t Gonna Lie (High contrast mix) - Arlissa, Jonas Blue, High Contrast

...

Hot Stuff

Dynamic | Strength | Olympic lift | Hang | Split stance finish | Weighted bar

Prawn & lemongrass fishcake w. white cabbage, carrot & radish salad

Conveyor belt - Riviera

...

Look Forward

Dynamic | Strength | Olympic lift | Clean & split jerk | Weighted bar

Summer salad with spicy baked tofu

The fugitive kind - The Trigger Code

...

Frustration Control

Dynamic | Strength | Olympic lift | Clean & push jerk | Weighted bar

Grilled baby gem salad w. prawns

On hold (Jamie xx remix) - The xx, Jamie xx

...

Mix Up

Development | Strength | Olympic lift | Jerk | Split | Behind neck | Bar speed + weighted bar

Roast vegetable salad w. grilled halloumi

On hold (Jamie xx remix) - The xx, Jamie xx

...

Worry Less

Development | Strength | Olympic lift | Jerk | Split | In front of neck | Bar speed + weighted bar

Mexican fiesta bowl w. spicy prawns

Never enough - The Hunna

...

Perfect Productivity

Development | Strength | Olympic lift | Jerk | Push | Behind neck | Bar speed + weighted bar

Spicy kale, cauliflower, chickpea & butternut squash salad w. vegetarian sausages

Aurora - Kidnap
...

Sleep Well

Development | Strength | Olympic lift | Jerk | Push | In front on neck | Bar speed + weighted bar

Kitchen sink salad w. white fish

Sinking down - Son Volt

...

Turn Up

Development | Strength | Olympic lift | Snatch | Hang | Bar speed + weighted bar

Dark chocolate & coconut frozen banana bites

Pushing on - Boxed In

...

Teach People

Development | Strength | Olympic lift | From hip with hit | Turnover | Bar speed + weighted bar

Turkey & spring green salad

Wild life (Panama remix) | Client Liaison, Panama

...

Legs Up

Development | Strength | Olympic lift | Snatch | From hip | Bar speed + weighted bar

Southwestern bowl

Chasing highs (Felix Carterl remix) - ALMA, Felix Cartel
...

Cultural Value

Development | Strength | Olympic lift | Snatch | Turnover | Bar speed + weighted bar

Grilled herby turkey breast w. mustard & chilli vegetables

Fire that burns (Anomi remix) - Circa Waves, Anomi...

Network Building

Development | Strength | Olympic Lift | Snatch | Drop | Bar speed + weighted bar

Peri peri chicken pieces w. garlic & chilli grilled vegetables

Hopes up (Baile Remix) - Drama Duo, BAILE
...

Training Abroad

Development | Strength | Olympic Lift | Clean | Hang | Bar speed + weighted bar

Top European hotel, restaurant and supermarket choices

EFL ritual - Chemical Brothers
...

Managing Challenge

Development | Strength | Olympic Lift | Clean | From hip with hit | Bar speed + weighted bar

Pesto gnocchi with grilled chicken & mediterranean vegetables

Chasing shadows - The Sherlocks
...

Cold Power

Development | Strength | Olympic Lift | Clean | From hip | Bar speed + weighted bar

Harissa cod & vegetable cous cous

Anything is possible (UNOMAS remix) - Bobby Puma, Zach Zorgen, UNOMAS
...

Relax Regularly

Development | Strength | Olympic Lift | Clean | Turnover | Bar speed + weighted bar

Grilled white fish with mixed herbs, black pepper, lemon & red chilli served on a bed of garden peas, balsamic red onion & garlic samphire

Higher - Hilltop Hoods, James...

Play Games

Development | Strength | Rotate | Level 1 | A to E | Progressions

Jerk chicken pieces with roasted carrots, beets & cauliflower

Feels so good - Mike Mago
...

Adapt More

Development | Strength | Brace | Level 1 | A to E | Progressions

Green lentils with roasted chickpeas, shaved carrot, cabbage slaw, grilled haloumi & charred padron peppers

Get better - Morro...

Start Early

Development | Strength | Pull | Horisontal | Level 1 | A to E | Progressions

White fish with vegetable quinoa & bok choy

Guilty party - Thunder Jackson


...

Be Different

Development | Strength | Push | Horisontal | Level 1 | A to E | Progressions

Cajun chicken with mixed vegetable quinoa & roasted new potatoes

Good to go - Klangkarussel

...

Push Yourself

Development | Strength | Lunge | Level 1 | A to E | Progressions

Greek salad with chickpeas, turkey & grilled mushrooms

Crazy - Friendliness, Dem Feels
...

Take Pride

Development | Strength | Single leg | Squat | Level 1 | A to E | Progressions

Grilled white fish tacos with soft lettuce wraps, peppered corn, roasted peppers, red chilli & quark coated cabbage slaw

Be the one (Netsky remix) - Dua Lipa, Netsky...

Don’t Assume

Development | Strength | Single leg | Split squat | Progressions | Level 1 | A to E | Progressions

Turkey laska with chilli egg noodles, red pepper, cucumber & lime

Life in letters - Pierce Fulton
...

Controlling Chaos

Development | Strength | Single leg | Step up | Level 1 | A to E | Progressions

Grilled paprika chicken with sweetcorn, cherry tomato, red onion & patron pepper salad topped with olive oil, lime, honey & balsamic dressing

Hands (Samaran remix) - Point Point,...

Master Planning

Development | Strength | Hip hinge | Level 1 | Stage A to E | Progressions

Chickpea, kale, carrot. yellow pepper, apple, avocado & quinoa salad topped with olive oil, apple cider vinegar, lemon & black pepper dressing

Young lovers - Kita Menari...

Don’t Rush

Development | Strength | Squat | Level 1 | Stages A to E | Progressions

Baked white fish w. sweet potato & charred asparagus

Shine like the sun (Nu:Logic remix) - Thomas Oliver ...