Michael Lancaster, a TRX-trained personal trainer at Dubai's Platform 3 gym, demonstrates the last exercise in our eight-part weekly series of TRX workouts. Do this move alone, or incorporate it into your own fitness routine to create a comprehensive total-body, strength-building regime. Go to www.thenational.ae/bodyandsoul, where we have collected the workouts and posted video demonstrations.
1. Adjust the TRX to mid-calf length. Lay on your side with both feet in the foot cradles. The foot on top should be slightly in front, keeping the locking loop even. Rest on your elbow, placing your other hand on your hip.
2. Lift the hips up off the floor, keeping the body straight.
3. Slowly lower the hips until they are almost touching the floor, then return to the starting position.
Key point: try to avoid swinging the legs and make sure you keep the core and legs tight.
Progression/variation: to make the move easier, place the none-active hand on the floor.
Muscles targeted: obliques, core, shoulders.
Sets and reps: 1 to 3 sets of 15 to 20 reps, with 30 seconds to 1 minute rest between sets.
Platform 3 sell TRX Suspension Trainers for Dh950. They can also be purchased from major sporting shops throughout the UAE.
The drill
Recharge as needed, says Mat Dryden: “We try to make it a rule that every two to three months, even if it’s for four days, we get away, get some time together, recharge, refresh.” The couple take an hour a day to check into their businesses and that’s it.
Stick to the schedule, says Mike Addo: “We have an entire wall known as ‘The Lab,’ covered with colour-coded Post-it notes dedicated to our joint weekly planner, content board, marketing strategy, trends, ideas and upcoming meetings.”
Be a team, suggests Addo: “When training together, you have to trust in each other’s abilities. Otherwise working out together very quickly becomes one person training the other.”
Pull your weight, says Thuymi Do: “To do what we do, there definitely can be no lazy member of the team.”
Gulf Under 19s final
Dubai College A 50-12 Dubai College B
The National photo project
Chris Whiteoak, a photographer at The National, spent months taking some of Jacqui Allan's props around the UAE, positioning them perfectly in front of some of the country's most recognisable landmarks. He placed a pirate on Kite Beach, in front of the Burj Al Arab, the Cheshire Cat from Alice in Wonderland at the Burj Khalifa, and brought one of Allan's snails (Freddie, which represents her grandfather) to the Dubai Frame. In Abu Dhabi, a dinosaur went to Al Ain's Jebel Hafeet. And a flamingo was taken all the way to the Hatta Mountains. This special project suitably brings to life the quirky nature of Allan's prop shop (and Allan herself!).
Bharat
Director: Ali Abbas Zafar
Starring: Salman Khan, Katrina Kaif, Sunil Grover
Rating: 2.5 out of 5 stars
Killing of Qassem Suleimani
Mina Al Oraibi: Air strike casts a long shadow over the decade ahead
Jack Moore: Why the assassination is such a monumental gamble
Matthew Levitt: Iran retains its ability to launch terror attacks
Damien McElroy: A CEO tasked with spreading Iran's influence
Hussein Ibish: Trump's order on solid constitutional ground
Simon Waldman: Cautious Israel keeping a low profile
On Women's Day
Dr Nawal Al-Hosany: Why more women should be on the frontlines of climate action
Shelina Janmohamed: Why shouldn't a spouse be compensated fairly for housework?
Samar Elmnhrawy: How companies in the Middle East can catch up on gender equality
The National Editorial: Is there much to celebrate on International Women's Day 2021?
Washmen Profile
Date Started: May 2015
Founders: Rami Shaar and Jad Halaoui
Based: Dubai, UAE
Sector: Laundry
Employees: 170
Funding: about $8m
Funders: Addventure, B&Y Partners, Clara Ventures, Cedar Mundi Partners, Henkel Ventures
How to help
Send “thenational” to the following numbers or call the hotline on: 0502955999
2289 – Dh10
2252 – Dh 50
6025 – Dh20
6027 – Dh 100
6026 – Dh 200
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- Wear hamdania for work, always wear a ghutra and agal
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