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Not the way our @emkeenos and the @erna_hawks wanted to finish the season but losing becomes a gain if you learn from it βœ”οΈ And what a year it was with this awesome group! Watch out next year!! Good luck to the @mwsapphires and @utsstgeorgesparks in the @netballnsw Samsung Premiere League Grand Final tonight πŸ†πŸ₯‡
#netball #netty #hawks #samsungpremierleague #finals #athletes #friends #team #sport #fit #fast #speed #power #anactivelife

T E A M W O R K πŸ™πŸΌ πŸ™πŸΌ
High tens all round for the team after working together to finish this morning's session. A tough AMRAP which included stairs, hill sprints and suicide runs and then partnered core to finish .... best way to start the weekend with the best crew!
#exercise #training #fitness #fit #strength #endurance
#team #workout #core #outdoortraining #anactivelife

Even darkness must pass, a new day will come. And when the sun shines, it will shine out the clearer🌀
#jrrtolkien #anewday #squad #anactivelife

R e a d y . . . s e t . . . G O ! ! !
Tough start to today's session with alternating partnered resistance band running for maximum reps in 8 mins. Working for the rest of the session under fatigue was a challenge to say the least πŸ€”
#fatigue #power #strength #focus #control #speed #hiit #fit #fitness #exercise #conditioning #outdoortraining #anactivelife

G A M E F A C E S βœ”οΈ
Starting the week strong with another big week of Squad sessions... ramping up for Summer, bring it on!! πŸ’ͺπŸ½πŸ‘ŠπŸ½πŸ€˜πŸ½
#exercise #hiit #fit #strong #fitness #workout #train #dips #pt #gameface #health #wellbeing #outdoortraining #anactivelife

B A B Y N E W S πŸ‘ΆπŸ½
Congratulations to our client and dear friend @jacjacholmes on the safe arrival of beautiful Minnie Mae!! Like many of our other clients, Jac trained with us through her pregnancy and went into labor strong and ready. Well done Jacs!!
#pregnancy #prenatalexercise #trainingthroughpregnancy
#strong #fit #lowimpact #control #pelvicfloorhealth #womenshealth #fitness #exercise #workout #pt #outdoortraining #anactivelife

Had so much fun outside today β™‘ the weather was perfect for a hikeβ™‘
#anactivelife
#teachingheroutsideisbetter

T o b e h a p p y 😊
What's not to smile about with a beautiful morning like this and working up a sweat amongst the trees and the sunshine. You can never take for granted the simple joys in life! Two thumbs up from our girl and all round gun @tessccowley πŸ‘πŸ½πŸ‘πŸ½
#213apparel #tobehappy #joy #outdoortraining #freshair #sunshine #spring #exercise #sweat #fitness #fit #train #hiit #footwork #fastfeet #speed #strong #anactivelife

MOST RECENT

T E A M W O R K πŸ™πŸΌ πŸ™πŸΌ
High tens all round for the team after working together to finish this morning's session. A tough AMRAP which included stairs, hill sprints and suicide runs and then partnered core to finish .... best way to start the weekend with the best crew!
#exercise #training #fitness #fit #strength #endurance
#team #workout #core #outdoortraining #anactivelife

R e a d y . . . s e t . . . G O ! ! !
Tough start to today's session with alternating partnered resistance band running for maximum reps in 8 mins. Working for the rest of the session under fatigue was a challenge to say the least πŸ€”
#fatigue #power #strength #focus #control #speed #hiit #fit #fitness #exercise #conditioning #outdoortraining #anactivelife

Not the way our @emkeenos and the @erna_hawks wanted to finish the season but losing becomes a gain if you learn from it βœ”οΈ And what a year it was with this awesome group! Watch out next year!! Good luck to the @mwsapphires and @utsstgeorgesparks in the @netballnsw Samsung Premiere League Grand Final tonight πŸ†πŸ₯‡
#netball #netty #hawks #samsungpremierleague #finals #athletes #friends #team #sport #fit #fast #speed #power #anactivelife

G A M E F A C E S βœ”οΈ
Starting the week strong with another big week of Squad sessions... ramping up for Summer, bring it on!! πŸ’ͺπŸ½πŸ‘ŠπŸ½πŸ€˜πŸ½
#exercise #hiit #fit #strong #fitness #workout #train #dips #pt #gameface #health #wellbeing #outdoortraining #anactivelife

S L I D E Z βœ”οΈβœ”οΈβœ”οΈ
Getting our stability and mobility game on with our @sklzaustralia slidez A great way to add something different to your training!
#mobility #stability #core #strength #flexibility #rangeofmovement #sklz #slidez #variety #exercsie #fitness #fit #outdoortraining #anactivelife

W e d n e s d a y w o r k o u t πŸ™ŒπŸ½
Another glorious morning for a Squad Session with a 'special' finisher.... The Stairway to Heaven AMRAP πŸ˜…
8 mins
β€’ stair run x 2
β€’ push-up x 10
β€’ stair jumps x 2
β€’ tricep dips x 10
β€’ sprint across oval and back
Conditions couldn't have been better!
#amrap #stairs #sprints #speed #power #strength #fitness #fit #exercise #workout #hiit #outdoortraining #anactivelife

S p r i n g h a s s p r u n g πŸŒ±πŸ™ŒπŸ½
This warmer weather is the perfect time to get outside and exercise! And with our Refer a Friend Offer running, there is no better time than now to grab a mate and try a free session together πŸ‘ŒπŸ½
#springtraining #outdoortraining #exerciseinnature #freshair #vitamind #fitness #strong #fit #workout #hurdles #hiit #ownthemorning #anactivelife

F I N A L S T I M E πŸ‘ŠπŸΌ
Game day for our co-founder @emkeenos and the @erna_hawks in their sudden death semi final in the @netballnsw Samsung Premiere League. 7pm at Netball Central, Olympic Park. Live streamed on @bartvsports GO HAWKS!!! πŸ’₯
#hawkspride #hawkies #athletes #netball #speed #power #fitness #fit #strength #footwork #exercise #anactivelife

S q u a d S a t u r d a y s βœ”οΈ
Gorgeous morning for some lunge jump ball slams and shuttle hill sprints... πŸ‘ŒπŸ½
#exercise #workout #fitness #outdoortraining #spring #fit #pt #strength #speed #power #cardio #hillsprints #train #anactivelife

S P R I N G R A F O F F E R ! ! !
To celebrate all things Spring our Refer a Friend Offer is back baby!
βž–Email us on info@thesquadco.com.au with your friends details
βž–If that friend goes on to purchase a pack or membership by 15th October then you get the reward!
βž–Bring one friend and you get a free 5 pack, bring 2 and you get a free 10 pack and bring 3 and you get a free 1 month membership!
βž–Oh and your friends don't miss out either - they get 20% off their first purchase so it's a win win! βž–Not a member but still want to reap the reward? Join up with a friend and we will honour the offer!

It's always so much more fun and motivating training with friends, so now the weather is heating up grab your mate (or 3!) and get sweaty! πŸ‘―πŸ’¦
#spring #outdoortraining #exercise #offer #fun #reward #trainwithfriends #strong #fit #fitness #pt #workout #anactivelife

A N A E R O B I C E X E R C I S E βœ”οΈ
Boxing, hill sprints and plyometrics mixed back with some core work made for a tough anaerobic session for the girls today 😩 But so worth it once it's done!
#anaerobic #exercise #fitness #plyometrics #boxing #core #strength #speed #power #fit #outdoortraining #anactivelife

C a c a o + c h i a p r o t e i n b a l l s πŸ–€
How good that @iquitsugar has this protein ball mix ready to go in a pre made packet!! For those of us who are not blessed like Martha Stewart in the kitchen, these make life a lot quicker, healthier and more delicious!! Yassssss @_sarahwilson_ πŸ‘ŒπŸ½πŸ‘ŒπŸ½πŸ‘ŒπŸ½
#proteinballs #iquitsugar #health #wellbeing #nutrition #refuel #replenish #hangar #livetoeat #foodie #anactivelife

πŸ‘ πŸ‘ πŸ‘
Glutes for our 9:30am girls amongst the sunshine β˜€οΈ Strong glutes are key to hip, pelvis, knee, hamstring, groin and lower back health to name a few, as well as speed and power for athletes. And on the plus side who doesn't love a round, perky bootay!! #glutes #core #prehab #injuryprevention #strength
#speed #power #exercise #tone #workout #fitness #fit #lowimpact #outdoortraining #anactivelife

B i r d s, b o w l s a n d b u b b l e s πŸ‘―πŸŽ³πŸ₯‚
What a day, what a team! So much fun sharing the green with this lot yesterday. If only team 2 knew they were amongst bowling family royalty they may have done a bit better!! Life is pretty good when you get to hang out with this special group every day and call it work πŸ™ŒπŸ½πŸ™ŒπŸ½πŸ™ŒπŸ½
#team4forthewin #burgerandbowls #friends #fun #celebrations #squad #2017inauguralSquadCobowlingchampionships #community #fitness #outdoortraining #anactivelife

T h e h u r d l e Q u e e n πŸ‘ΈπŸ½
The Squad Co would like to officially welcome @charlotte_galea to the team!! As an ex Australian hurdler and all round sports enthusiast, she brings expertise in running technique, plyometrics, speed, strength and not to mention what it takes to be an international athlete πŸ™ŒπŸ½. And the best part is she is one of the nicest gals you could meet! Oh and did we mention she is also a mum of two beautiful girls....?! We only get the best at Squad Co 😜
#hurdles #athlete #australianrep #run #sprint #speed #plyometrics #fast #pt #fitmum #exercise #fitness #fit #outdoortraining #anactivelife

L - S I T πŸ€—
Ninja @willy_xox just casually trying the L sit after running a half marathon on Sunday 😱 This exercise is harder than it looks and a brutal way to strengthen the core, shoulders, arms and even the legs. Start with bent knees and then progress to straight legs.
A few things to remember:
β€’ Chest open β€’ Shoulders down and back
β€’ Core activated
#lsit #core #abs #isometric #exercise #strength #control #fitness #fit #compound #workout #pt #outdoortraining #anactivelife

S p e e d βž• a g i l i t y
Perfect view to take in while running through our speed and agility circuit this morning.
#speedandagility #fastfeet #netball #hurdles #ladder #exercise #fitness #fit #pt #workout #outdoortraining #anactivelife

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