What if you trained like a pro rugby player… just twice a week?

You would get stronger, faster and more explosive - sooner than you think.

Eleanor Hing, pro rugby player for Exeter Chiefs and PT at Exeter Golf and Country Club, regularly hits the gym for a training session with teammate Katie Buchanan.

What would their training look like, if they just had one hour in the gym?

- Maximize the workout for power, strength, and conditioning - the key elements for rugby performance.

- Focus on intensity, intent, and building a body ready for speed, collisions, and repeat efforts.

1. Power work first: Jumps or throws done early in the session when you’re fresh. These develop explosiveness and speed.

2. Full-body strength: Exercises like squats, RDLs, pull-ups, and bench press. Keep reps lower and focus on maximal strength rather than fatigue. Supports power output, joint health, and overall athletic ability.

3. Conditioning: Usually on the assault bike, building fitness and work capacity without compromising the quality of power and strength work.

Rugby training at this level combines heavy compound lifts, explosive movements, and targeted conditioning to replicate match-day demands - pushing limits, building resilience, and preparing the body for every challenge on the field.

Recovery is just as crucial - refuel straight after with high-protein plates and protein shakes or smoothies to repair, reload, and stay ready for the next session.

NEW MENU WITH GYM RECOMMENDATIONS COMING SOON.

Want to start training like this? Book Personal Training with Eleanor via the app, at Reception or in the gym - get a free 30 min consultation to get started.

#exetergolfandcountryclub #exeterchiefs #exeterchiefswomen #womensrugby #gym ...

There’s plenty of time to find an excuse.

Book a date. Find a reason later.

Get in touch with our Events Team to book The Mews for a party, networking event, celebration or anything else you can think of! 💃

#summerparty #summerevents #exeter #exetergolfandcountryclub ...

A good Kettlebell workout will hit your whole body. Here are three moves our PT and Kettlebell coach, Rich, recommends for a super effective workout when you’re up against time.

These kettlebell drills build mobility, stability and power - training the body to move well, not just lift heavy.

👉 Technique is massively important so book a PT session or Rich’s Sunday morning Kettlebell Technique class.

1. Devil’s Halo
- Strengthens the shoulders, upper back and core while actively mobilising the shoulder complex and thoracic spine.
- Combines mobility with stability, making it a valuable tool in both performance training and rehabilitation when programmed appropriately.

2. Cross-body kettlebell swing → rotational clean
- Trains the glutes, hamstrings, obliques, lats and shoulder stabilisers while promoting active thoracic and shoulder mobility.
- Its strength lies in blending rotational mobility with stability and power, making it highly transferable to both rehab and athletic contexts when coached and loaded correctly.

3. Cross-body kettlebell swing → rotational snatch
- Targets the glutes, hamstrings, obliques, lats and shoulder stabilisers while demanding control through the thoracic spine and shoulder complex.
- Combines rotational mobility, overhead stability and power, making it an effective but advanced progression that requires careful coaching and programming.

Train movement quality first — then add load and speed. 💪

WHY KETTLEBELLS?
Full-body & functional: Engages multiple muscles, boosting strength, power, coordination, and cardio, from beginners to advanced

Time-efficient: Combines strength and conditioning for maximum results in minimal time.

Hybrid training: Blends strength and cardio.

#exetergolfandcountryclub #kettlebells #kettlebelltraining #personaltrainer #exeter ...

From heart attack to heart health, Darren’s journey back to golf and a @parkrunuk with his son, Oscar.

This is Darren Everett, Director of Golf at Exeter Golf & Country Club, taking his first session in the gym 12 months after his heart attack, working with our GP Referral Personal Trainer, Rich Fleming.

Rich has created a specific programme, where every move carefully planned, heart-rate monitored, and designed to rebuild strength and confidence safely.

Darren’s motivation goes beyond the gym: his goal is to run a parkrun with his son, Oscar. By training smart with a qualified personal trainer and following medical guidance, he’s taking the steps to make that goal a reality - heart-safe, step by step.

If you’re thinking about getting fitter after a heart attack or similar condition, working with a trainer who understands heart health and similar conditions is essential.

Recovery isn’t about pushing harder - it’s about training safely, with progression and switching up your lifestyle and nutrition too.

Follow Darren’s year-long journey as he rebuilds fitness, confidence, and works toward that special parkrun with Oscar.

Read the blog to find out more about working with Rich and Darren’s progress.

#exetergolfandcountryclub #heartattacks #cardiacrehabilitation #golf #personaltrainer #gymlife ...

Why we choose Perfect Ted Ceremonial Grade Matcha. 💚

1. Ceremonial grade for superior quality and flavour
2. Flavoured matcha using only natural flavourings and coconut sugar
3. Packed with antioxidants to fight free radicals
4. Gives clean, sustained energy without the jitters
5. Promotes calm focus thanks to L-theanine
6. Supports detox & wellbeing
7. Boosts heart health & immunity

Enjoy a can on the go or freshly made to order.

#MatchaMagic #CeremonialGradeMatcha #PerfectTed #HealthyLiving #WellbeingInACup #MindfulSips #TeaRituals ...