Bestbodies Training

18/03/2026

We love this -

- Deep lunge to high knee drive

So many reasons to love this one
and could be included in a program for a variety of reasons

In this instance it’s to promote
power/stability in end range hip extension

The power comes from pushing through with the glutes. That’s no surprise. But we also need good contact with the ground through the big toe. Coming up onto the toes in this move accentuates the emphasis on the toe connection.

Using the wall as a prop both helps with maintaining balance which allows the focus to be on the intended purpose of this move.

Using the wall also had the added bonuses of -

- allowing the body to feel safe
- creating a full stretch through the superficial front fascia line in that deep lunge
- support into the top extension portion of this move
- a nice ankle stability and dorsiflexion drill

This move can be changed in several ways depending on the focus; impact (add a hop), anti rotational (add a dumbbell on one side) and many others

Winning in lots of ways.

Try this and let me know your thoughts.

15/03/2026

We love this -

Partner noodle throw -

- balance
- coordination
-proprioception
-ankle stabilisation
-forced conversion (using non dominant hand)
- games are FUN (and fun/laughter is life 🥰)

11/03/2026

Back pain when performing a weighted hinge movement (RDL’s/deadlifts etc) can sometimes cause pain for people.

If you are one of those people then maybe addressing the position of the ribs and how they are stacked over your pelvis may help.

The cue chest up or shoulders back/squeeze the shoulder blades together can sometimes lead to also pushing the ribs forwards & upwards, creating a whole other issue; arching through the lower back and putting pressure on the lumbar spine that only gets worse under load.

Learning to stack the ribs properly and getting the ribcage back can go a long way to helping the problem.

Give it a go and let me know how you go.

Much love 💖

09/03/2026

You could be forgiven for thinking that I only strength train. Yes I love a heavy barbell but I’m also acutely aware that we need much more than lifting heavy.

As we age it’s important to train power others we lose it.

We need to train agility otherwise we lose it.
We need to train multi directional movement otherwise we lose that ability too.

So much to consider and within that we also need to consider dosage……load, intensity, timing.

The weights on the db punches were light
As was the slam ball and the curtesy lunges. The Gorilla rows were heavier and appropriate for a linear exercise.

My two circuits were set up taking this into account to minimise the risk of injury throughout. I did 3 rounds of each, making this 24 mins total work with 1-2 min rest in between to ensure I had recovered enough to maximise the effort for rach round.

Circuit one -

6 x box jumps
60 x skips
16 x curtesy lunges

Circuit two -

18 x rainbow slams
60 x db punches
12 x gorilla rows

Try it and let me know how you go 💖

06/03/2026

We love this -

- Single leg elevated DB Round the world-

- challenging balance
- core stability
- leg strength
- ankle & knee stability
- proprioception

Do this one S L O W L Y…….

Enjoy 😉

03/03/2026

We love this -

- Reverse Snow Angel -

Great for -

- scapular rotation/mobility
- strength/activation of lower traps, rhomboids & lats
- spinal stability
- posture

Don’t let the light weights deceive you. This is HARD! 😩

27/02/2026

We love this -

Ankle/toe mobility drill

Whilst the band assisted
Reverse Nordic Curl is a great eccentric quad exercise, in this instance we use it to promote plantar flexion

Then we move into a high kneel to
sit back onto the heels with toes
curled under to promote flexion of the toes

Moving into a pole assisted deep sumo squat with a calf raise to promote ankle stability and dorsiflexion.

Why?

Because your ankles & feet are pivotal to great movement and not to be ignored!

24/02/2026

We love this -

- offset reverse lunge to
shoulder press

Two variations-with bicep curl (more challenging) or without

This anti rotational compound move challenges
Balance, co ordination & core whilst also working legs, glutes, arms, shoulders

Bang for your buck 👌🏼

19/02/2026

There’s a lot going on here in this Renegade Row to Stand.

So let’s think about the intention of this move:

I’m big on enabling people to age well and this one works on several areas that get challenging as we age -

-going from growing to stand (think falling over)
-balance (think preventing falls)
-wrist strength (think opening/carrying things)
-core stability (think everrrything…..up/down/lift/carry/balance/back….)
-mobility (encouraging range of motion through hips/ankles/wrists)

Gotta love getting bang for your buck

15/02/2026

08/02/2026

We love this -

- Weight shifting squat with opening arc

Don’t be fooled by the smile on Kiah’s face. This advanced KLT (Kinetic Link Training) move is CHALLENGING.

Working stability through the anterior oblique sling taking that weight across and away from the body we challenge the body to work as a whole unit .

Obliques, glutes, erector spinae all working together to maintain stability.