Springwood Leisure Centre

Bank Holiday Opening Hours
We're open today until 7.00pm Sunday 9.00am -9.00pm Monday 8.00-5.00pm

Sammie‚Äôs lifting tips ūüí™ūüŹĹ
Week 8!
** TODAYS LIFT - DEADLIFT** ūüŹčūüŹĹ‚Äć‚ôÄÔłŹ ūüćĎ
... The ‚ÄėDEADLIFT‚Äô is unrivalled in its simplicity and impact while unique in its capacity for increasing head to toe strength. Regardless of whether your fitness goals are to rev up your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back or improve athletic performance, the deadlift is marked shortcut to the end.
To the deterrent of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or believe it or not. The deadlifts primary functionality, while-body nature and mechanical advantage with large loads allows a quick boost in general strength and sense of power.
Tips; ūüĆü - Keep chest up - Natural stance with feet under hips - Symmetrical grip whether parallel, hook or alternative - Back straight no curve - Engage core - keep bar path close to the body - Load through heels and hamstrings - Arms locked out and not pulling - shoulders pinned back and down - Lats engaged - Shoulders and hips rise at the same rate when bar is below the knee
Check out next week to see further progressions of this lift!
If you need any more pointers or just want someone to check your technique call over one of the Health and Wellbeing advisors to come support you during your sets.
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Our sister site InDerby is now on Facebook - give them a like :)

Members can receive a 30% discount to the Cancer Research UK Race for Life making the price £10.50 to enter.
You can walk or jog the 5K and this year its open to everybody Under 6's free
We'll have members of the gym team acting as jog leaders on the day and will be supporting you through the event on the day
... You don't have to enter to support as we're running a member social day and will be stopping around after the event to socialise and play games
Friends and family are welcome to attend
Please bring your own food and drink if wish to stop for the social
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Assisted Stretching, what is it? ūüßė‚Äć‚ôÄÔłŹ

Group Exercise Instructors we want to hear from you!
We're on the hunt for instructors to add to our timetable across the Derby Active sites.
Got an idea for a new fitness class or are qualified to teach a Les Mills program we want to hear from you- email your CV to adam.nicholas@derby.gov.uk
... https://dercili.webitrent.com/dercili_we‚ Ķ/‚Ķ/ETREC107GF.open‚Ķ
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We're RECRUITING for a Health and Wellbeing Advisor at Springwood Leisure Centre! ūüôĆ The closing date is 14 May for this vacancy!
To apply and for more information ūüĎČhttps://www.inderby.org.uk/‚Ķ/‚Ķ/he alth-and-wellbeing-advisor/

Good Luck to all participating in the London Marathon today.
Feeling inspired - book in with or Health and Wellbeing team to see how we can support you.
Just how quick do these elite athletes go. WOW!
... https://www.bbc.co.uk/sport/av/athletics/ 48072867
O and last few days for our #springintoshapeoffer 2 months half price- ends April 31st
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Derby Active - Customer Notice
Our sister site Queens Leisure Centre phones bookings system is currently down.

Sammie‚Äôs lifting tips ūüí™ūüŹĹ
Week 7!
** TODAYS LIFT - SPLIT JERK ** ūüŹčūüŹĹ‚Äć‚ôÄÔłŹ
... The ‚ÄėSplit Jerk‚Äô is an overhead movement that allows you to land in a split position but to do it well requires concentration and timing. The jerk is a demanding lift and will need to you nail this movement at a lighter weight before trying to expose your body to deal with load and good overhead mobility with the landing of the split. The biggest benefit of this movement is that it requires the power from the full body and combines strength and power in a ballistic movement. It involves combining a heavy deadlift + press all in one movement.
Tips; ūüĆü - Keep chest up - Start light until you get the technique - Head looking forward and out the way of the lift - Back straight - Shoulders width stance - Dip & Drive from the knees - High rack position - Engage core - keep bar path close to the body - Lock out at the top overhead - Bicep to ear concept - In the split create a solid stance for landing - practise without weight to where your natural foot landing position is - Load the front leg
Check out next week to see further progressions of this lift!
If you need any more pointers or just want someone to check your technique call over one of the Health and Wellbeing advisors to come support you during your sets.
#springintoshape - 2 months membership half price ūüö®ūüö®
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More then just a gym membership!
How can we help you?
At Derby Active we offer 4 free 121 session with the gym team to help you get the most out of your membership.
... We also have an app that you can use to follow any of the fitness programming tailored just for you from these sessions.
Click the link to learn how to download it.
https://www.youtube.com/watch?v=b0ZLH9wyT dg
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Recovery aides! - Foam Rolling what is it?
‚ÄėRolling out the cobwebs‚Äô ūüēł- can help recovery between sessions, improve blood circulation, reduce injury risk and improve movement!
What‚Äôs not to like? ūü•≥
... #Sprigintofitness 2months membership half price!
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Please be aware that Queens Leisure Centre are now back on line so all systems are go. Thanks for everyone's patience whilst they have been off.

The votes are in.. Ninja Warrior is a favourite! Don't forget to book for Ninja Warrior this Friday. We still have spaces on the 1.30 and 3pm sessions ūüĎć

ūüí•ūüí•Derby parents - Turn your clutter into cash at Mum2mum market - Oakwood.ūüí•ūüí•
ūüĆąūüĆąNearly new stalls available at Springwood Leisure Centre on Sunday 19th May 2.30-4.30pmūüĆąūüĆą ūüź£ūüź£Stalls cost ¬£15 and can be booked at https://www.mum2mummarket.co.uk/book-a-st all.html ūüź£ūüź£

Sammie‚Äôs lifting tips ūüí™ūüŹĹ
Week 6!
** TODAYS LIFT - PUSH JERK ** ūüŹčūüŹĹ‚Äć‚ôÄÔłŹ
... The ‚ÄėPush Jerk‚Äô is an overhead movement that requires strength, coordination, and good overhead mobility. . The biggest benefit of the push jerk is that it‚Äôs one of the best ways to max out how much weight you can put overhead. Done correctly can allow you to increase your strict press by 25%+ in weight!
Tips; ūüĆü - Keep chest up - Start light until you get the technique - Head looking forward and out the way of the lift - Back straight - shoulders width stance - Dip & Drive from the knees - High rack position - Engage core - Lock out at the top overhead - Bicep to ear concept - Remain contact with the floor through full foot - Stay back on your heels - Rebound on bigger sets to gain momentum
Check out next week to see further progressions of this lift!
If you need any more pointers or just want someone to check your technique call over one of the Health and Wellbeing advisors to come support you during your sets.
#springintoshape - 2 months membership half price ūüö®ūüö®
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