The Underdogs Fitness Center
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theunderdogspenang

Meet us at the bar! πŸ‹πŸ» Don't miss out on ou Meet us at the bar! πŸ‹πŸ»

Don't miss out on our weekly weightlifting class at 6:00pm today as we work on solidifying form and positions to achieve a smoother and more fluid lift.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
You can't go hard every day! Some days need to be You can't go hard every day! Some days need to be lower intensity and "easier", otherwise, you will feel the impact of major burnout.⁠
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Constantly training hard and putting your body under stress can lead to burnout, injury, and even illness. So you will need to include lower intensity workouts and recovery days in your training program. You need to complement the hard days with less intense days ➑️ taking a high/low approach.⁠

All programming have active recovery days scheduled in, so don't be surprised when you find some days relatively easy! πŸ˜‰

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
The more mobile you are before a workout, the more The more mobile you are before a workout, the more efficient you'll be in performing the movements.

Which is why we always start our warm up by practicing the most appropriate mobilization exercise for the upcoming movements in training.

A reminder to never skip your warm ups!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Start where you are, not where you want to be Sta Start where you are, not where you want to be

Starting at the right level will encourage and energize you with workouts leaving you well-spent. Exercises should not be easy but doable. Muscle stiffness naturally follows muscle-building, but your joints should not experience any sharp or ongoing pain. If that occurs, you may be doing work for which you haven't been properly prepared. For this we say, "Slow down to speed up."

Join us for a trial class to experience what we are all about!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Raise your hand if you're excited to get after it Raise your hand if you're excited to get after it this week! πŸ™‹πŸ»β€β™‚οΈ

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Training with poor technique reinforces that poor Training with poor technique reinforces that poor technique & increases risk of injury.

If you’re using poor technique it can make you stronger in the WRONG direction and increase risk of injury in the long term, something you'd want to avoid.

Come learn and practice the correct technique with our weightlifting class happening every Friday at 6pm!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Stretching enables the long game Stretching maint Stretching enables the long game

Stretching maintains a greater range of motion in your joints by elongating and loosening your muscles. Not only does this guard against injury, it makes way for further sports and arts that require extended mobility.

As you free your body of its restrictions, you will gain new enjoyment from your fitness endeavors. And the more you enjoy an activity, the more you're going to want to do it.

Once your muscles are loose, you can also focus more intently on building strength into your mobility, or what we call active mobility. Stretching makes you bendy, active mobility makes you dynamic.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
What’s the best way to train the core? A well-d What’s the best way to train the core?

A well-developed core program will cover all the roles that your β€œcore” must do to keep you a healthy, functioning human as well as to satiate your potential desire for more defined abdominals. But the biggest mistake would lie in confusing them as the same. If you only performed exercises to train your β€œ6-pack” muscles – the rectus abdominis – not only would you miss out on greater all around abdominal/core aesthetic development, but you would be missing the boat entirely on how to build a strong, functional core that carries over to performance and spinal health.

Our programming consists of training with varied equipment, loads and rep ranges to ensure effective progressions targeting different functions for a stronger and well-rounded core.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Your fitness support network 🀝🏻 Reaching yo Your fitness support network 🀝🏻

Reaching your fitness goal is a long road.⁠

There will be times when you feel unmotivated and you will want to give up.⁠⠀
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To get through times like these you need people and behaviors that hold you accountable. That is why our community plays a role as a fitness support network. A network of friends, behaviors, and habits that help you reach your goals.⁠

Join us for a trial class today and experience how a community can help keep you motivated and consistent!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
No matter how old you are, how big your goal or wh No matter how old you are, how big your goal or what your circumstances are, it's definitely not too late to start fresh.

In fact, it's never too late to start again.

Get in touch with us for a trial class today!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Do the basics consistently well, then focus on the Do the basics consistently well, then focus on the details.

Then repeat the basics again and again.

Weightlifting class - 6pm Fridays

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Foam rolling is an effective component of active r Foam rolling is an effective component of active recovery when performed properly.

When exercising or putting excess stress on our bodies, our muscles tend to tighten up. Adding foam rolling and self myofascial release will increase range of motion, flexibility, and improve your recovery by promoting blood flow.

Just simply grab a foam roller and roll it out at a rate of about one inch per second for optimal results.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Fall in love with the process. Everyone starts so Fall in love with the process.

Everyone starts somewhere, so don't be afraid to take the first step and let us help you feel empowered to reach your goals.

We offer one-on-one personal training for women and men, just drop us a message to be in touch.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
We focus on what tends to get left out. Here's wh We focus on what tends to get left out.

Here's why:

We all tend to repeat what comes easily and naturally to us, and that created a feedback loop reinforcing those strengths, BUT it also reinforces our weaknesses, and those weaknesses can lead to poor movement, pain, or injury.

Which is why our programming consists of training with varied equipment, loads and rep ranges to ensure effective progressions targeting different functions making you an overall well-rounded athlete.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Need help with accountability or need attention to Need help with accountability or need attention to work around an injury?

We provide personalized training for personalized goals. Our programs are designed to get you looking, and feeling your best while giving you the challenge and complete path to success to achieve your goals.

PM us to book an appointment with a trainer.

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
Did you know? We've officially added a 7:30am cla Did you know?

We've officially added a 7:30am class starting this year so we can continue to see more faces, but still keep you safe.

Book your classes via www.calendly.com/theunderdogs or schedule a trial class with us!

#theunderdogspenang #strength #conditioning #fitness #performance #functional #training #functionalfitness #movement #weightlifting #olylifting #mobility #flexibility #groupfitness #personaltraining #programming #nutritioncoaching #homeworkout #onlinetraining #onlineprogramming
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The Underdogs

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Tel No: 011-3394 8331
(Call & WhatsApp)

Email

[email protected]

Address

17, Fortune Park, Jalan Perusahaan 3, Jelutong 11600 Penang.

About The Underdogs

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