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LK Fitness

LKFitness works with all individuals; from athletes to your everyday client, who aims to achieve their lifestyle and fitness goals.

Luke provides innovative and measured training tools to help clients get the most out of their bodies in every session.

16/11/2025

RING PULLS FOR UPPER BACK /POSTURE FIX💪👊

One of my go-to movements for clients, the ring pull-up hits the entire upper back, arms and forearms.

➡️great option if you’re not yet ready for full chin-ups, as you can keep your feet grounded while you build strength!

Focus on keeping the body straight throughout the movement and squeeze your shoulder blades together at the top.

I like to hit some upper-back work before any big pushing movements like bench press or overhead press. Activating the upper back first can help with posture, stability and often eases shoulder discomfort for anyone dealing with niggles.

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

Cheers LK

14/11/2025

DUMBBELL OR KETTLEBELL FARMERS WALKS 🏋️‍♂️

One of the most underrated full-body movements out there. Farmer’s walks build overall strength especially through your grip, core, upper body, and lower body.

Key points:
• Keep a neutral posture
• Chest up
• Core tight
• Start lighter to get used to holding and controlling the weight

There are plenty of variations you can try, but a simple place to start is

- 3–4 rounds of 1-minute efforts.

Give this a crack and let me know how you go 💪🔥

12/11/2025

Copenhagen Hold – The Groin Fix / Hip Flexor Strength Builder 🦵🔥

A great movement for anyone lacking lateral strength, especially through the groins and hip flexors.
Most people train in the frontal or sagittal planes (think lunges, squats, etc.), but sport happens in 360° , so don’t neglect these movements 💪
Whether you’re an athlete or any everyday gym goer add this to your warm up or workout.

Give it a go and feel the difference 👊

For all your program needs PM me.

LK

11/11/2025

🔥SEASAW PUSH UPS 🔥

One of my favourite push-up variations. this one not only works the chest, shoulders, and triceps, but also fires up the core more than a standard push-up. 💪

It’s an advanced variation that challenges your stabilising muscles and is perfect for anyone confident with normal push-ups to give a go.

Give it a shot and let me know how you go 👊

Lk

10/11/2025

Glute hami developer (GHD) YWT isoholds!

If you haven’t got these in your program give them a go 👊

Amazing for posterior ie back half strength 🙌

I usually program for 2-4 rounds of 30-45 sec

Let me know how you go 👊

LK

03/11/2025

💥 Great Core / Full Body Exercise 💥

Give this one a go — awesome for building core strength as well as the upper and lower while keeping your core nice and neutral! 💪

Pulled this one out of the archives, been using it for years and it never disappoints. 🔥

Cheers LK

01/11/2025

🧘‍♂️ Groin / Hip Opener – One of My All-Time Favs 🔥

Try this stretch with your bum right up against the wall and your feet resting on it 👣
Hold for 2–3 minutes (up to 5 if you can) and just let gravity do the work 💪
Relax, breathe, and watch your hips open up

You’ll be surprised how much your range of motion improves in just a few minutes 🙌

For all your program needs PM me

LK

31/10/2025

Croc Walks for Core Strength 🔥🔥🔥

Croc Walks are an awesome core exercise that light up your midsection while engaging the entire body 💪

If you find your hips swaying side to side, try widening your stance to help keep them neutral.

Aim for 2–3 rounds of 30–60 seconds.

These plates won’t cost anymore than $20 and can be taken anywhere!

Give it a go and let me know how you go! 👇

30/10/2025

YWT Holds for Lower Back & Glute Strength/ Health

YWT hold are one of my favourite bodyweight exercises to help improve posture and strengthen the muscles that counteract the effects of daily habits like driving, sitting at a desk, or looking down at your phone.

- Add these into your daily routine —holding each position (Y, W, and T) for up to 20 seconds to improve posture, activate your glutes, and support lower back health.

Cheers LK

28/10/2025

HIP THRUST MACHINE FOR GLUTE STRENGTH 💪💪

Major Benefits 👊

1. Constant tension:
The machine keeps tension on the glutes through the majority of the range of motion, no awkward bar rolling or shifting
2. Comfort:
No loading plates, no adjusting pads or mats. Just jump in, set the weight, and go.
3. Great glute activation and posterior horizontal strength.
The resistance curve on most machines matches the glute’s strength curve hardest at the top, where the glutes work most.
4. Less strain on the lower back:
The back pad supports you through the lift, keeping your spine stable and reducing unwanted load on the lower back.
5. Safer for progression:
Easy to increase load or perform drop sets without losing form.
6. Perfect for volume work:
Great tool for accessory glute work after your main lifts

Both the barbell and machine are amazing for lower strength and glute activation,
If they aren’t in your program give them a shot.

LK

26/10/2025

APPRECIATE THE LITTLE THINGS🙏

Being able to walk to the shops, run around with the kids, drive your car, or go for a simple stroll ,it’s easy to take those things for granted.
You never realise how special the small moments are until you can’t do them.

Gratitude goes a long way 👊

Without a close family, it would be extremely difficult to get the above done when you can’t walk ❤️

LK

22/10/2025

CROSS TRANSFER IN STRENGTH FOR THE INJURED INDIVIDUAL 👌

Studies show that training the non-injured limb when a trainee is injured can create a cross transfer of strength meaning the injured limb can maintain or even gain some strength during recovery.

-It’s not a one-to-one ratio, but it can significantly reduce strength loss and speed up the return to training

Exercise 1 – Isometric Squat Hold (Non-Injured Leg)
• Hold: 20–30 seconds
• Support: Use crutches or stable support for balance
• Focus: Full tension through the working leg, maintain posture, control breathing

Exercise 2 – Seated Leg Curl (Non-Injured Leg)
• Reps: 10–12 slow, controlled reps
• Support: Use crutches or a stable surface for balance
• Focus: Full squeeze through the hamstring, controlled

Exercise 3 – Straight Leg Raise on Bench
Quad + Hip Flexor Strength)
• Position: Lie on your back on a flat bench
• Action: Lift the non-injured leg straight up to 45–60°, pause, lower with control
• Reps: 10–15 per set
• Support: Keep the injured leg stable and relaxed

Finally this can relate to a majority of single limb injuries.

LK

Address

Melbourne, VIC
3977

Telephone

+61402263804

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