Wolverine Workout, New 21 Day Transform Package, What is Biomechanics?


The Banhus Method


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Welcome to June’s newsletter

  • Rock & Roll Success for Clients!

  • What is Biomechanics?

  • Need a Transformation? New 21 Day Transform Package

  • Acupuncture Available Now at Banhus

Liverpool’s first ever Rock & Roll Marathon and Half success for clients! Congratulations to Cathy Cheung, Steph Lavery, Rachel Clarke, Bren Brennan, Lorna Owen, Jean McMeakin, Carmel Noonan, Germaine Fryer and Rob Newsham pictured with Banhus coaches Mark and Sandra Blower, and Ian Scott, on completing the half marathon and huge congratulations to client Sarah Carter for completing the full marathon. The event was a tremendous success and one of the best organised we have seen. Next year’s event is already open for registration here.


To train effectively you need to be able to move properly to avoid injury and perform exercises to the best of your ability. This is the foundation of Biomechanics and our MOVE programme. Years of repetitive movements can cause faulty movement patterns and in order to correct these we must re-train the body back to free movement. We systematically work through the body beginning with a series of muscle release flexibility exercises which lengthen the muscles and begin to increase the range of movement in joints as well as addressing nerve immobility. Provided the corrective exercises are done to prescription and once we start to see improvements with the body moving more freely, we begin to stabilise and condition particular muscles and muscle groups in order to correct the faulty movement patterns. If you are experiencing niggles or repetitive injury then let Mark help you move freely again. A full Biomechanics assessment including exercise prescription is just £45? Get in touch to book mark@banhus.co.uk.

21 Day Transform and Transform Plus Package

You want to change your body shape but really don’t know where to start and need someone there to tell you exactly what to do to get the results you want step by step and day by day. Let the Banhus team help you transform your body in just 21 days with our most exclusive package to date. Full commitment is required to complete this intense course and you will have the entire Banhus team supporting and guiding you through. Where would you like to be in 3 weeks time?

Here’s what you get…

Transform Package

  • 3 x 1:1 Personal Training Sessions per week
  • 12 x Gym sessions in our exclusive studio
  • Free rental of Heart Rate Monitor complete with session reports
  • 21 Day Training Plan
  • 21 Day Meal Plan
  • 21 x post workout smoothie/juice
  • Before and After photo’s, measurements and fitness test
  • T-shirt
  • Goal Setting
  • Accountability
  • Support

Introductory Offer £799 normal price £999

Transform Plus Package

Transform Plus takes individual attention a step further by providing deeper analysis of YOUR body by our Physiotherapist and Biomechanics Coach along with sport massage to help ease you through your programme.

You get the entire Transform Package plus…

  • Physiotherapist Consultation and Plan
  • Full Biomechanics Screening and Plan
  • 2 x Sports Massages

Introductory Offer £999 normal price £1199

Due to the exclusivity of Transform and Transform Plus we only take on 3 packages at a time enabling us to give you our full support so let us help you get to where you want to be in just 21 days.

Introductory Offer only available until 30th June 2014

Call 0151 345 9533 or email info@banhus.co.uk

Partner sessions also available, contact us for details.

Suitability for Transform and Transform Plus Package assessed at initial consultation.

Get on your bike for this year’s Liverpool to Chester Bike Ride on Sunday 22nd June. There are various distances to go for from 5 miles to 100 miles! Check the details out here.


We are pleased to announce that Banhus now has an acupuncture licence so that our physiotherapist Hayley can offer acupuncture treatment for musculoskeletal problems. Like physiotherapy appointments, your acupuncture sessions can be re-claimed with Medicash and Simply Health cover.  There is a growing body of evidence to support acupuncture use with lots of conditions, and government NICE guidelines to support its use with low back pain, migraines and tension headaches. No GP referral necessary. Book online or get in touch for your appointment.


This month Banhus Physiotherapist Hayley visits the APPI headquarters in London for Pilates training with the APPI founder Elisa Withers. This course focuses on resistance strengthening and toning with reformer style matwork using a Pilates Tube Band with handles to help target muscles while allowing you assistance to pay attention to form & control. Look out for new moves in the Pilates classes.

Hayley also attends a “Yoga for Physiotherapists” course to learn more intense stretches for flexibility and an update in research about how yoga can be used to help people with musculoskeletal conditions including low back pain.

Wolverine Workout

With the arrival of the new X men film, here is a workout to get your teeth in to!Day 1

Barbell Back Squat 8 sets 6 reps

Front Squat 4 sets 12 reps

Leg Press 4 sets 10 reps


Calf Raise 4 sets 12 reps

Hanging Knee Raise 4 sets 12 reps

Day 2


Barbell Bench press 6 sets 8 reps

Single arm d.bell Row 6 sets of 8 reps


D.bell Shoulder press 4 sets 10 reps

Barbell bent over row 4 sets 10 reps


Lateral raise 3 sets 12 reps

Barbell upright row 3 sets 12 reps

Day 3

Deadlift 4 sets 5 reps

Quad set

Lat Pulldown 8 sets 6 reps

Incline dumbbell bench press 8 sets 6 reps

Bodyweight row 4 sets 12 reps

Weighted press up 4 sets 12 reps

Quad set

Chin up 4 sets 5 reps

Barbell Bicep curl 4 sets 12 reps

Rope tricep pushdown 4 sets 12 reps

Narrow press up 4 sets 10 reps

Contact Mike for your free downloadable Wolverine workout PDF.

BBQ Ideas

So the Summer is almost here and already you can smell the BBQ’s as you walk down the road. Why not try and make yours a little more interesting this year with a few marinades? Try this website for some great ideas.

Thanks for reading and we’ll catch you next month.The Banhus Team



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