Highdown Sport and Leisure

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1 May 2018 Highdown Sport and Leisure Summer Term Aspire & Achieve News Summer is upon is and we hope that the fantastic weather continues. If it gets too much then don t forget the Fitness suite is fully air-conditioned, or come for a swim and relax in the pool. Keep an eye on facebook and Instagram for announcements of new classes for September. Happy Summer Dorothy Company School Business Manager Duty Manager End of term is here and HSL will be going through more refurbishments. This includes laying black vinyl flooring in the fitness suite, giving a more professional look. On 18 August HSL are organising a fun run for children and adults. The course for the adults is approximately 2 miles and the children s will be 1 mile. There will be a charge of 3 for adults and 2 for children for entry. The children s fun run will start at 10am and the adults 11am. Please arrive an hour before the start to register to participate in the event. HSL are also running a dodgeball tournament on 6 August for the ages of and Six players per team and 20 to enter, prize yet to be confirmed. For more information dutymanager@highdown.reading.sch.uk or call Like our Instagram page to see training advice and exercise demonstrations from the HSL team. Ben Intsiful Like us on Facebook and Instagram

2 Membership a month Only 5 joining fee Rolling contract no tie Very friendly quiet gym Free induction Free four week basic plan New equipment Quiet Pool Personal training for fitness goals Summer Holiday Opening Hours Fitness Suite Monday - Thursday 08:00-22:00 Friday 08:00-21:00 Please note: The gym will be shut from 2pm on 23 July - 2pm on 25 July for new flooring to be laid Members Swim Times Monday - Thursday 08:15-21:30 Friday 08:15-20:30 Saturday and Sunday 08:00-17:30 30 July - 3 of August 08:30-:10:00: pool closed for SwimDay s intensive swimming classes Public Swim Times Times not yet available Prices Adults 4.50 Children 3.00 Family of four (two adults and two children) 12.00

3 Exercise of the month Instructions for Barbell Glute Bridge This exercise can be done with a bar (as shown in pictures) or dumbbells; can be done raised or on the floor. 1. Tuck your heels up with your feet hip width apart with your upper back rested against an elevated platform (eg a bench) 2. Push through your heels and squeeze your bum to raise your hips with the weight 3. Use the raise platform as a pivot point 4. Stop when your torso is parallel with the floor 5. Slowly lower yourself back to the floor Key Coaching Points Don t arch your lower back and have your rib cage flaring out Squeeze your abs and tuck in your chin while watching the bar. This will help maintain good posture. If your hamstring cramp up tuck your heels closer to your bum You shouldn t have a sore lower back make sure you re only using your glute muscles to move the weight Benefits If you compare us to our primate cousins swinging from the trees, we have giant butt muscles which enable us to stand upright and walk on two legs, which is exactly what this exercise targets. Depending on the position of your feet you can get more or less activation of the hamstring as well. Doing this exercise will not only strengthen those glutes so you can look bootylicious, but in performing this excise you will also help balance out your body, stand up and walk a little straighter. This helps negate the effects of being seated the majority of our days, whether it s behind a desk or in the car. From a performance point of view, if you re an athlete, given the direction your body moves, doing this exercise and becoming strong in it will make you run quicker and jump a little higher. All past exercises and more can be found on our Instagram page.

4 EVERYONE WELCOME Pay just 5 for a HS&L class and enjoy the workout! You don t need to be a HS&L member to join the class. External booking prices may vary. Please call to book Day Time Class Venue Instructor Mondays 16:45-17:45 Boxercise Barn HSL Staff Tuesdays 18:30-19:30 19:30-20:30 19:15-20:15 Circuits Sports Hall Amanda Stevens external booking Legs Bums Tums Yoga Wednesdays 18:00-19:00 Tang Sou Dao (First class free) Thursdays Barn Barn Sports hall HSL Staff HSL Staff Nazim Gokcezade External Booking 18:30-19:30 Bodyblitz Barn HSL staff 20:00-21:00 Kickboxing Barn Robby Elson External booking Friday 15:30-16:30 Boot Camp Sports Hall HSL staff 18:00-19:00 Tango Sou Dao Sports hall Nazim Gokcezade External booking

5 Members Section Scott Milliken Scott has been attending the gym frequently since becoming a member in February. In those few months of being a member at Highdown Sport and Leisure, Scott has become significantly stronger in the weight room, reduced body fat and increased dramatically the number of lengths he can swim. He competed in a triathlon in May, achieving a respectable time and has been training hard. For Scott s hard work HSL would like to reward him with one month s free gym and swim membership for a family member or friend along with a one off voucher for free use of any of the HSL facilities of his choice. What s your challenge? Share with us and let us help you reach your goals Phone: dutymanager@highdown.reading.sch.uk Address: Surley Row, Emmer Green, Reading, RG4 8LR Twitter.com/@highdownsports Facebook.com/HighdownSports/ Instagram highdown.sport.leisure

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