09/07/2026
Weekly Recap
Big week at IAC. Swipe through 👇
OUR PROGRAMME RESULTS - IT’S WORKING
The bit we're most proud of. Over ten months, Dr Nick and Dr Dani strength-tested 49 members before and after our 6-week programme. Across every single test, strength improved, the weaker side improved the most, and left-to-right differences shrank. The biggest gains were in the posterior chain. Objective numbers backing up what we see in the clinic every week.
TAPER WEEK
Week 11 done and the legs feel alive again. Wednesday's tempo clicked: 4:00, then 3:55, then 3:47 for the last km. Tapering messes with your head. You feel like you're losing fitness, but you're not. You're shedding fatigue so the work you've already banked shows up on race day.
STRENGTH
Two upper body sessions in. Favourite pairing this week: 1¼ dumbbell bench press with pronated pull ups. We pair a push with a pull so one muscle group recovers while the other works, and the shoulder stays strong and balanced in both directions.

WINTER CHALLENGE
Underway and the group chat is alive. It's about building habits together. Join us this Sunday, 9:30am outside Lumbar Coffee.
Want to get stronger and move with more confidence? Send us a message. 💜
