Burn with Christine & Kim

Burn with Christine & Kim ◽️Personal Training
◽️Small Group Training
◽️Nutrition

14/08/2026

FOAM ROLL FRIDAY | Adductors 🦵🏼

If your inner thighs always feel tight, try this 3 step combo 👇🏼

1️⃣ OPEN
Happy Baby to gently open up the hips and adductors. 2 MINUTES

2️⃣ RELEASE
Foam roll through the adductors, spending a little extra time on areas that feel tight or tender. 1-2 MINUTES PER LEG

3️⃣ MOBILISE
Finish with a plate loaded adductor mobilisation. 2 MINUTES EACH LEG

IMPROVES
• Locking Out Your Hips In The Squat
• Flexion External Rotation (Knee-Out Position)
• Normal Posture (Neutral Pelvis)

07/08/2026

FOAM ROLL FRIDAY 🙌🏽 NECK

If you’ve been sitting at a desk all day, staring at your phone, or just feel like your neck is constantly tight, give this a try!

This quick foam rolling technique can help reduce tension, improve mobility and leave your neck feeling a little less stiff.

💡 A few tips
• Move slowly
• Don’t roll directly on the spine
• If you find a tight spot, pause and breathe for 20–30 seconds

Give it a go and let me know how your neck feels afterwards!

31/07/2026

Tight hips? This quick routine is for you!

Whether you sit at a desk all day, run, lift weights or just feel stiff through your hips, give this sequence a try.

Today’s Foam Roll Friday:
✨ Foam roll quads
✨ Hip opener on the foam roller
✨ Couch stretch
✨ Seated figure-4 stretch (perfect for the office!)

💬 What body part should I cover next for Foam Roll Friday?

31/07/2026

July Client of the Month
⭐️Ashlyn⭐️

24/07/2026

Foam Roll Friday – KNEES🦵🎾

Do you have knee pain ? Did you know your knee should be able to fully straighten?

The last few degrees of straightening your knee are called terminal knee extension. It’s important for walking, running, squatting, and overall knee stability. If you can’t fully lock your knee out, it can change the way you move and contribute to stiffness or discomfort.

In today’s video I cover

✅ A simple test to check your terminal knee extension.
✅ A band & foam roller drill to help restore full knee extension.
✅ A lacrosse ball release to target the tight tissues behind the knee that may be limiting your range.

If your heel doesn’t lift slightly off the floor when you straighten your knee, this is worth trying.

Save this one for your next mobility session!

17/07/2026

FOAM ROLL FRIDAY 🦵CALVES

Your calves do a lot more than just help you walk or run!

They’re involved in every step, every squat, every lunge, every jump and when they’re feeling tight or restricted, they can affect how your ankle moves.

Start with the knee to wall test as a quick check to see how much ankle movement you have before foam rolling you’re calves.

Why focus on the calves?

✅ Tight calves can limit how far your knee travels over your toes
✅ Better ankle movement can help you squat deeper and lunge more comfortably
✅ Your calves play a big role in running mechanics, absorbing force and pushing off

1️⃣ Test your knee to wall range
2️⃣ Foam roll from the ankle up to the top of the calf, adding pressure with your opposite leg
3️⃣ Use a kettlebell for a deeper calf smash
4️⃣ Re-test and see if you notice a difference

Have you ever given your calves some love? They might need it more than you think 😉

Address

Brendon Avenue
Wollongong, NSW
2526

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 7am - 5pm

Telephone

+61421653779

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