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theunderdogspenang

Our weightlifting class is dedicated to developing

Our weightlifting class is dedicated to developing the two main Olympic lifts: the Snatch and Clean & Jerk.

The class will help your overall performance by improving skills and body awareness, while also increasing strength and power in all of your lifts.

Come join our weekly weightlifting class happening on Fridays at 6:15pm!

Injuries rarely happen in training by accident. Th

Injuries rarely happen in training by accident. These are accumulated issues that start typically go back to pushing beyond your resilience capacity for too long.

It could be neglecting your stretching and mobility work, going too hard for too long, not having rest and recovery days planned in and so on...

There is no silver bullet or shortcut to health and training longevity. The key is maintaining your body well, because it deserves it.

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

“A strong foundation in gymnastics training make

“A strong foundation in gymnastics training makes many sports—including weightlifting—easier to learn, understand and master.” - CrossFit Journal

Have you been working on your gymnastic skills lately? 🤸‍♀️

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

Overuse or overtraining is one major cause of inju

Overuse or overtraining is one major cause of injuries. 💥

Listen to your body and give it a chance to rest and recover after workouts, particularly when you're first getting into shape. A day off now and then can actually accelerate gains, not diminish them.

Our programming alternates hard sessions with easier ones. We vary the routine so that you use different parts of your body to avoid overloading the same muscle.

Message us for a trial class to experience what we do today!

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

PULLING MOVEMENTS Pulling is one of those very fu

PULLING MOVEMENTS

Pulling is one of those very fundamental biomechanical movements that most of us just don't do a lot of in modern life. And that's a problem, because neglecting those movements can lead to stiff shoulders, bad posture, and back pain.

Work with a coach to get a program designed exactly for your goals and abilities. Contact us to get in touch with a personal trainer today!

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

Strength training is the greatest disrupter to the

Strength training is the greatest disrupter to the aging process.
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As we age, we suffer from two things: ⠀⁠
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1. A loss of bone density which can lead to increased risk of injury
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2. A decrease in muscle mass which can lead to poor balance & control⠀⠀⠀⠀⁠
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Strength training results in increased bone density, increased muscle mass and soft tissue resilience.

So, don't be afraid of using weights the next time you train!

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

What's essential in injury prevention is the prepa

What's essential in injury prevention is the preparation you do before, after, and around every workout.

Once you create flexibility with regular stretching, you can then build actively into your mobility, strengthening muscles at extended ranges of motion. Injuries tend to happen when an athlete suddenly exceeds their range of motion, so it makes sense that you want to prepare your joint to catch itself at those extremes.

This is why we always incorporate some kind of stretching in our warm ups and cool downs ✨

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

Join us for a trial session! We'll take you throu

Join us for a trial session!

We'll take you through a mobility and warmup session, provide a demonstration of the movements we'll be using then get into your Workout of the Day (WOD) in our Strength and Conditioning class that is sure to leave you sweating buckets (and wanting more)

CONTACT US TODAY to sign up, and learn how to move safely, efficiently and improve overall work capacity.

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

Move because you can, not because you should. Get

Move because you can, not because you should.

Getting daily movement is good for the mind, body, and soul. ⁠
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You should see fitness and movement as an opportunity rather than a punishment. ⁠
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You can learn new movements, connect with your body, and live a larger and healthier life with movement.⁠
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It’s not about perfection. It’s about maintaining consistency and nourishing your body.

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

You've probably heard that squatting is important.

You've probably heard that squatting is important...

Squats are one of the most practical movement patterns around, so putting some energy into doing them better is going to pay off big time for just about every physical activity and movement you can think of. Improve your squat and you improve the relationship between your spine and your hips, which is vital for power and balance in dynamic movements.

Regardless of how long your femurs are, how stiff your ankles, how many knee injuries you've had, or whatever you've heard, you can get better if you practice in a way that's healthy, gradual, and practical.

Get in touch with us for a trial class to find out more!

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

Happy Mother's Day to all the wonderful and amazin

Happy Mother's Day to all the wonderful and amazing moms out there!

Let's celebrate, respect, love and care for our mothers not just today but every day!

#theunderdogspenang

Quality over quantity. It's easy to get caught up

Quality over quantity.

It's easy to get caught up in the idea of 'more is better.'

But just practicing is not enough. Especially when all those reps you crank through aren't very good.⠀
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What's worse is you'll solidify a bunch of bad habits this way and then you have to unlearn everything you were doing.⠀
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A better way is to slow down and practice mindfully. Focus on the quality. And in time, you'll be able to do more. Master the movements, not just mindlessly going through them.

Weightlifting class is happening at 615pm today!

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

Keep in mind that you don't get stronger when you'

Keep in mind that you don't get stronger when you're working out.

You get stronger as you recover from working out.

A reminder to not skip your cool down post workout 🧘🏻‍♀️🧘🏻

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

Selamat Hari Raya Aidilfitri to all our Muslim fri

Selamat Hari Raya Aidilfitri to all our Muslim friends.

Maaf Zahir dan Batin.

Gentle reminder we are closed for the next two days and we're open today!

#theunderdogspenang

Here at The Underdogs, we like to differentiate ou

Here at The Underdogs, we like to differentiate ourselves from other intense fitness systems by putting a lot of emphasis on preparation, injury prevention, and athletic longevity.

We want you to exceed your own expectations, but we also want you to keep moving and training when you're seventy.

So how do we walk the line between pushing ourselves to new levels without tearing up our tissues?

We pay attention to form and fitness level and ensure that you are not doing what your body isn't prepared for.

Get in touch with us to experience a trial class today!

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

Wishing everyone a Happy Labor Day! This is the d

Wishing everyone a Happy Labor Day!

This is the day to honor the hard work that you have put in, so take this day to relax and enjoy!

See you all back at the box tomorrow!

#theunderdogspenang

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