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Hero Rope Training Tutorial

Rope Training Tutorial: 3 Key Exercises + How to Get Started

Rope training or rope flow is something I’ve been experimenting with over the past few months as a part of my cardiovascular training (and for the sake of learning new skills).  I’ve been enjoying the process & noticed numerous benefits that have the potential to transfer over to other practices. Gains in mobility, co-ordination, cardiovascular fitness, mindfulness and beyond. With that in mind, I thought I’d share some of the basic principles with you, along with a few key rope training exercises. I want to preface this article and video by saying that I don’t class myself as an expert

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Luke Jones Hero Movement 2020

The Hero Roundup: April 2020

To say it’s been a surreal few months would be a bit of an understatement… Like many families around the world, we’ve unfortunately experienced firsthand the devastation of COVID-19. The pandemic has brought about a new reality, largely marked by loss, grief and uncertainty.  During this forced pause, I thought it might be a fitting time to begin writing again on a more regular basis. Both to have a canvas for making sense of the thoughts in my head, and to share a few things that might help others too. With that in mind, I’ve restarted the Hero Roundup –

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Kettlebell Mobility Routine
HERO Videos

10 Minute Kettlebell Mobility Flow (Full Body)

Weighted stretching is one of my favourite ways to open things up, and arguably one of the most effective for creating lasting changes with your mobility and joint function. So today I’ve put together a short kettlebell mobility flow. It look a bit like yoga, but with added resistance in the form of a bell (or whatever else you have lying around at the moment).  There are a few benefits to this: The added weight can help guide you a little deeper than you would normally be able to with some positions. Holding a weight means you have to have

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stick mobility
HERO Videos

Full Body Stick Mobility Routine (Follow Along)

Mobility training doesn’t have to be complicated to be effective. Even a few simple movements with a stick can be effective for opening up through stiff shoulders, a tight mid back and junky hips. And that’s exactly what we’re looking at today. Grab a broom handle, and let’s get to it.  Give this a share Share on facebook Share on google Share on twitter Share on linkedin FREE MOBILITY ROUTINES + RESOURCES: Unlock a free collection of mobility routines, movement workouts, nutrition guides, habit resources & more. Click here to get Free Access Full Body Stick Mobility Routine (Follow Along) Share

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Home Back Exercises no Pullup Bar

No Pullup Bar? Here’s 26 Home Workout Back Exercises

A home pull up bar is arguably one of the most useful tools for building a strong back, but getting hold of one right now isn’t easy. The good news? There are plenty of at home back exercises you can do with little to no equipment.  In this article and video, we’re looking at 26 of them that you can incorporate into your home workouts. I’ve listed: A bunch of pull up alternative row progressions you can work through. Some isometric back exercises to experiment with. Banded drills for those of you with access to resistance bands. Weighted pull exercises if

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home mobility workout
HERO Videos

10 Minute Relaxing Full Body Mobility Flow

Things are a little hectic to say the least at the moment. With that in mind, I thought I’d put together a gentle at-home mobility workout to help free up the joints & hopefully calm the nerves.  There’s no equipment required. Find a space, throw on some music, and relax into slow nasal breathing, easy joint rotations, and a few birds singing in the background. Hope it helps you out! Follow along and let me know how it goes for you. I have some more at-home content in the works for the next few weeks, so feel free to subscribe

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Luke Jones Cold Exposure

5 Things We’re Doing to Support The Immune System

We’re currently laying low in Tenerife amid the COVID-19 lockdown. I thought I’d take some time to share the habits & practices I’ve been using to (potentially) support the immune system. Before we get started, it almost goes without saying that our first point of call for anything COVID-19 related should be the World Health Organisation and local health authorities. Here’s a summary of the current WHO guidelines on basic protective measures: Wash your hands frequently. With an alcohol-based hand rub or soap & water. Maintain social distancing. At least 1 metre between yourself & anyone coughing or sneezing Avoid touching eyes, nose

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Hero Movement 2019 Review

My 2019 Annual Review

Time to start a new tradition.  Journalling is something I’ve found great value in, for various reasons. To record day-to-day ideas in the present. To document and learn from the past. And to map out a vague direction for the future.   I’ve carried out a 12-month review around December/January time for several years, but it was only after stumbling upon James Clear’s series recently that I realised it might be useful to do in a more public setting. Plus, I’ve been wanting to get back to regular writing here on the blog. This seems like an appropriate way to do it.   So the following

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