Chris Hemsworth’s trainer on smashing fitness goals


He works with the one-and-only Chris Hemsworth, so naturally Body+Soul had to investigate trainer Da Rulk’s key tips to build that bod.

He’s been dubbed the ‘Sexiest Man Alive’ and it’s easy to agree, Chris Hemsworth is pretty easy on the eyes.

The question on everyone’s lips – what are his tips to get so strong and sculpted?

Speaking on Body+Soul’s daily podcast Healthy-ish, host Felicity Harley picked the brains of his app Centr’s master trainer, Da Rulk.

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Da Rulk is known for a curriculum he designed called Raw Functional Training or RFT, which was created to build dynamic mobility, functional strength and conditioning.

“It’s body weight based, and is focused on movement sequencing that helps to activate the adrenal system, organise the nervous system and a variety of different things – helps your mobility et cetera,” he tells Harley on the Healthy-ish episode Chris Hemsworth’s trainer on smashing fitness goals.

It’s a program Da Rulk has largely worked on with first responders, but has also long practiced with Hemsworth.

RFT sequences the body’s ‘foundational’ movement patterns together to build core strength, joint mobility and overall strength. These movements are strategically worked on and increased over time for fitness gains.

“The thing about my training curriculum is that it could be a standalone training, where you just do the RFT by itself, or you can also use it as a warm up progression or cool down progression,” Da Rulk explains.

He adds that Chris Hemsworth does both – singular days of RFT and others mixing in weight lifting, kettlebell work or whatever else he’s working on.

For Da Rulk, getting results like Hemsworth is all about having a purpose for your training.

“If you’re just in there with no purpose, you tend to not stay consistent and stay disciplined with your training,” he says. “So I always tell people to start with finding a purpose, the reason why you want to train and then also don’t focus so much about the intensity of the training, but the consistency.”

Da Rulk also suggests to find a discipline that works for you and keep at it, rather than chop and change too much – as this will help you progress and meet your goals.

“You kind of want to try to stay consistent and build a programme where there’s a level of discipline and consistency, otherwise you really don’t get the progress that you want. That progress motivates you to continue to train.”

So – no more yoga, running, spin class, aerobics, weight lifting, swim class weekly rotations – okay guys?

While Da Rulk jokes that he works out in order to eat doughnuts, he says that in truth it comes down to how he feels on the inside.

“It’s really about how you feel rather than how you look. Right? That should be a secondary by-product of your training curriculum, not so much the primary focus,” he says.

“You have to get in touch with yourself and say, why am I really training? Why am I going to exercise? Because it makes me feel good. Right? And I feel better about myself.”

“I feel good. I have more energy. And it actually helps your mental frame. Right? …That’s what life’s about. You know, be happy and enjoy life.”

Tbh, if we figure out a way to get as fit as Hemsworth then life would be hard NOT to enjoy right?

You can follow Da Rulk on Instagram @da_rulk, or see more info about him, here.





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