https://linktr.ee/MovementEvolution

Movement Evolution, 4 Blackstaff Way, Belfast (2026)

30/03/2026

Movement Challenge 🔥

Sometimes you just have to let them win.

Think you can do it? Tag us.

03/03/2026

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗦𝘁𝗿𝗲𝘁𝗰𝗵 💪🙆‍♂️⁣
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Didn’t have time or the motivation for an ideal session so I picked 2 strength and 2 stretch / mobility moves and got stuck in. ⁣
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3-5 rounds of each block in superset fashion.⁣
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𝗔𝟭/Planche / bench / pike press / Arnold’s ⁣
𝗔𝟮/Front lever / pull ups / inverted rows ⁣
X 3-5 reps or 0:05-0:15 isometric hold, rest 2:00)⁣
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𝗕𝟭/Tspine extensions (use any variation you’re good at)⁣
𝗕𝟮/Spinal rolls / modified Jefferson curls ⁣
X 5-8 reps, rest 1:30 after each round) ⁣
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Wasn’t a perfect workout, I could have easily skipped it using lack of time and it’s not being the full workout it would have liked as my easy way out.

But like every other session I’ve forced myself to show up for and getting something in instead of nothing, I always feel great after.

As will you, just show up and get something in. Like I always say to my clients, you’ll never regret getting to the gym or training for a session, but you will always regret skipping 1.

For more drills like this? Comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below and we’ll get you set up immediately!⁣
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Cheers,⁣
The Maestro

15/02/2026

Tenerife with the team☀️

Hard to beat a bit of winter sun, even better when you haven’t seen it in 6 weeks cause of constant rain.

Seasonably depressed is the term and my god what a well needed break and so much fun had with our little maniac.

Best holiday with her to date, she’s just becoming so funny and entertained us the entire time 🤣

Now it’s back to the grind, I’ll see all my clients next week and get back all messages and emails tomorrow.

Happy Sunday movers

08/02/2026

Family is everything 🙏❤️

So grateful and feel so incredibly lucky.

Life is good 😎

01/02/2026

🔥𝗔𝗯 / 𝗖𝗼𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 🔥⁣
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I get asked alot how abs / core and how do you should train them.⁣
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Training / getting strong here really is simple & shouldn’t be overly complicated. ⁣
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Though Insta would have you think the complete opposite with some of the crazy, unnecessary s**t you see people do. ⁣
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To keep it simple stop thinking about training your abs / core and start thinking about training your spine. ⁣
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The core surrounds the spine, so whatever training the spine gets, as does the core.⁣
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𝗦𝗼 𝘁𝗵𝗲 𝘀𝗽𝗶𝗻𝗲 𝗶𝘁𝘀𝗲𝗹𝗳 𝗵𝗮𝘀 𝟰 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝘀:⁣
- 𝘣𝘦𝘯𝘥 𝘧𝘰𝘳𝘸𝘢𝘳𝘥𝘴 (𝘧𝘭𝘦𝘹𝘪𝘰𝘯 - 𝘻𝘰𝘮𝘣𝘪𝘦 𝘳𝘰𝘭𝘭 𝘶𝘱)⁣
- 𝘣𝘦𝘯𝘥 𝘣𝘢𝘤𝘬𝘸𝘢𝘳𝘥𝘴 (𝘦𝘹𝘵𝘦𝘯𝘴𝘪𝘰𝘯 - 𝘳𝘦𝘷𝘦𝘳𝘴𝘦 𝘤𝘰𝘣𝘳𝘢) ⁣
- 𝘣𝘦𝘯𝘥 𝘴𝘪𝘥𝘦𝘸𝘢𝘳𝘥𝘴 (𝘭𝘢𝘵𝘦𝘳𝘢𝘭 𝘧𝘭𝘦𝘹𝘪𝘰𝘯 - 𝘴𝘪𝘥𝘦 𝘣𝘦𝘯𝘥)⁣
- 𝘢𝘯𝘥 𝘵𝘰 𝘳𝘰𝘵𝘢𝘵𝘦 (𝘮𝘰𝘴𝘵 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 - 𝘭𝘢𝘯𝘥𝘮𝘪𝘯𝘦 𝘵𝘸𝘪𝘴𝘵) ⁣
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And of course it also has the ability to resist all these functions (anti rotation etc but that is for another post).⁣
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If you hit these 4 functions even in their most basic form and start to build from there, you will make some great gains.⁣
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All you need to be is consistent and keep showing up. Nothing fancy, pick the easiest move that you can perform well, and take it from there progressing as your ability improves. ⁣
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If you would a 𝗙𝗥𝗘𝗘 trial on how to train your “abs” using our exclusive all in 1 coaching app, 𝗕𝘂𝗹𝗹𝗲𝘁𝗽𝗿𝗼𝗼𝗳 𝗙𝗼𝗿 𝗟𝗶𝗳𝗲, DM or comment “𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙” and we’ll get your 7 day free link over asap.⁣
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𝗖𝗵𝗲𝗲𝗿𝘀 𝗺𝗼𝘃𝗲𝗿𝘀, 𝗵𝗮𝗽𝗽𝘆 𝗦𝘂𝗻𝗱𝗮𝘆 ❤️

29/01/2026

𝗛𝗜𝗣 & 𝗦𝗣𝗜𝗡𝗘 𝗟𝗨𝗕𝗘 🤤⁣
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Are you Fed Up Getting Nowhere?⁣
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Sick and tired of feeling tight, sore and achy? ⁣
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𝗛𝗲𝗿𝗲’𝘀 𝗮 𝗳𝗲𝘄 𝗽𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 𝗯𝗮𝗻𝗮𝗻𝗮 𝗽𝗲𝗲𝗹𝘀 𝘁𝗼 𝗹𝗼𝗼𝗸 𝗼𝘂𝘁 𝗳𝗼𝗿 👀⁣
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𝗡𝗼.𝟭 Stop Foam Rolling! ⁣What a complete and utter waste of your fu***ng time. ⁣
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𝗡𝗼.𝟮 Stop copying every move you see on YouTube & IG without understanding the why behind it.⁣
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𝗡𝗼.𝟯 Stop changing moves, program every week, and actually follow something through to the end. ⁣
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𝗡𝗼.𝟰 Get yourself a 7 day free trial to our brand new app before it ends. Absolutely everything you need in the one place. ⁣
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For now to get you started, these 3 moves combined together they provide a great combination of hip and spinal mobility, guaranteed to have you feeling better. ⁣
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𝘈𝟷)𝟿𝟶/𝟿𝟶 𝘛𝘴𝘱𝘪𝘯𝘦 𝘙𝘰𝘵𝘢𝘵𝘪𝘰𝘯𝘴 - 𝘹 𝟻/𝟷𝟶 𝘦/𝘴⁣
𝘈𝟸)𝘏𝘪𝘱 𝘍𝘭𝘦𝘹𝘰𝘳 𝘓𝘦𝘢𝘯𝘴 𝘸 𝘙𝘦𝘢𝘤𝘩 - 𝘹 𝟻-𝟷𝟶 𝘦/𝘴⁣
𝘈𝟹)𝘊𝘰𝘴𝘴𝘢𝘤𝘬 𝘚𝘲𝘶𝘢𝘵 𝘸 𝘙𝘦𝘢𝘤𝘩 - 𝘹 𝟻-𝟷𝟶 𝘦/𝘴⁣
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X 3-4 sets, x 4-5 days weekly an you’ll be feeling brand new! If you don’t you haven’t been doing them right 😉⁣
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For drills like this, full mobility tutorials, workout plans, follow along mobility flows, cardio workouts, gymnastic training, and a full education on all things strength, movement and performance, DM or comment BULLETPROOF below to get your 7 day free trial. ⁣
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The all in one, high quality coaching app for less than your monthly coffee bill 👌⁣

27/01/2026

𝗛𝗼𝘄 𝗧𝗼 𝗚𝗲𝘁 𝗦𝘁𝗿𝗼𝗻𝗴 🤔⁣
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𝗦𝗶𝗺𝗽𝗹𝗲 𝗿𝗲𝗮𝗹𝗹𝘆:⁣
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Lift heavy x 2 per week ✅⁣
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Include bodyweight strength exercises like nordics, skater, pistol squats etc ✅⁣
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Train single leg / single side ✅⁣
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Don’t neglect the small muscles like your calves ✅⁣
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Train your springs & stay powerful / snappy ✅⁣
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Train to improve your mobility & the control you have over your joints ✅⁣
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Eat the right food to recover & make gains ✅⁣
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Hydrate yourself well ✅⁣
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Sleep well ✅⁣
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Getting strong isn’t rocket science, it’s about doing the same things week in week out, not missing a rep, not missing a session & ticking all the boxes.⁣
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It’s not overly hard, it just takes a bit of time and a consistent attitude that keeps you showing up. ⁣
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If you haven’t got a clue what you’re doing and need some help, DM or comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below and we’ll get you set up with a 7 day 𝗳𝗿𝗲𝗲 trial with our online coaching app with over 320+ videos.⁣
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Cheers,⁣
The Maestro ⁣
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07/11/2025

𝗪𝗜𝗡𝗧𝗘𝗥 𝗦𝗨𝗡 𝟱 𝗠𝗜𝗡 𝗙𝗟𝗢𝗪☀️🙆‍♂️⁣
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Can’t argue with how good the sun feels when you know it Baltic at home 🤣.⁣
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You also can’t argue me with me about how good you’ll feel after doing this 5 minute flow. ⁣
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Real simple.⁣
1:00 to each exercise. Go at your own pace and your levels of mobility. Any moves cause pain back off the range / effort and see if it lets you get some work in.⁣
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𝗜𝗳 𝘆𝗼𝘂 𝗰𝗮𝗻’𝘁 𝗳𝗶𝗻𝗱 𝟱 𝗺𝗶𝗻𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗺𝗼𝘃𝗲 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹 𝗯𝗲𝘁𝘁𝗲𝗿, 𝘆𝗼𝘂 𝗱𝗲𝘀𝗲𝗿𝘃𝗲 𝘁𝗼 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝗰𝗿𝗮𝗽.⁣
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If you like you like this flow, we have 100s more and follow along stretch routines in our Bulletproof coaching app. Comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below or drop us a DM and we’ll get you set up with 𝟳 𝗱𝗮𝘆 𝗳𝗿𝗲𝗲 𝘁𝗿𝗶𝗮𝗹 immediately.⁣
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Cheers,⁣
The Maestro

29/10/2025

𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆 🔥⁣
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Doesn’t get much better than smashing a great workout in front of your no.1 fan. ⁣
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Nothing fills me with joy like hearing my little girl laugh ❤️⁣
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What’s even better is seeing her try to copy what you do. ⁣
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𝗡𝗼 𝗯𝗲𝘁𝘁𝗲𝗿 𝗲𝘅𝗮𝗺𝗽𝗹𝗲 𝘁𝗼 𝘀𝗲𝘁 𝘁𝗵𝗮𝗻 𝗮 𝗹𝗶𝗳𝗲 𝗯𝘂𝗶𝗹𝘁 𝗼𝗻 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁, 𝗮𝗻𝗱 𝗲𝗮𝘁𝗶𝗻𝗴 𝘄𝗲𝗹𝗹. ⁣
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I know you’ve heard it before, but it quite literally is monkey see, monkey do. ⁣
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So make sure that monkey sees plenty of good stuff, or else they’ll copy the bad stuff. ⁣
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Whatever they see more of, they’ll copy. ⁣
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If you’re eating mc Donald’s all time, they will too. ⁣
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If you’re getting jacked, training hard, showing them what discipline and consistency looks like, they will too. ⁣
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The bottomline, the more you care about yourself, the more you can expect your children to follow”⁣
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Meastro out, good night movers.⁣
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Peace and love ✌️⁣
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21/10/2025

𝗧𝗜𝗚𝗛𝗧 / 𝗦𝗢𝗥𝗘 𝗟𝗢𝗪 𝗕𝗔𝗖𝗞😫⁣
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There is literally nothing worse🥲⁣
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Just ask big who is absolutely loving his time with us making some serious gains. ⁣
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Struggling with hip and low back issues for years he can really tell the different now that’s he’s added in some quality moves.,⁣
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Simple things like putting your socks on in the morning or even going for a walk can difficult and cause pain, never mind trying to hit the gym.⁣
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Here’s 3 drills that will work wonders for the low back. ⁣
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If you don’t believe me ask the big man, in his own words he’s feeling the best he has in years, with minimal flair ups, pain basically gone, and moving around the golf course like a pro 😉⁣
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A1/ Banded tucks - x 15-30 reps daily⁣
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A2/ 1/2 Kneeling tucks -/ x 15-30 reps daily ⁣
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B1/ Bench Loaded tucks - x 4-8 reps x 3/5 sets x 2 weekly. ⁣
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We’ll get back to the rugby stuff soon 👌🤣⁣
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If you’d like a 7 day 𝗙𝗥𝗘𝗘 trial of the some the moves Stevie is just DM or comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below and we’ll get you set up immediately. ⁣

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16/10/2025

𝗡𝗼𝘁𝗵𝗶𝗻𝗴 𝗜𝘀 𝗜𝗺𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲 ✅⁣
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Here is my young client mason, a 16 year old who has been suffering with scoliosis of the spine. ⁣
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Something that is not fixable apparently unless you undergo invasive spinal surgery 🤷‍♂️.⁣
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Not only does scoliosis look bad and affect the overall movement of a persons spine, it can also cause tremendous pain / discomfort.⁣
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This can then make alot of life’s simple tasks like just getting around on a daily basis very difficult. ⁣
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Lucky for me Mason has been working hard at his homework all summer which just makes my job so much easier. ⁣
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And look and how well is back is starting to look. ⁣
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Give it another 3 months of hard work and his spine will be almost perfect again. ⁣
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Most of us were born perfect movers, it’s just 21st century life takes its toll on us, then we start to stiffen up and lose our good posture. ⁣
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But almost everything is fixable, even the s**t that you’ve been managing a lifetime can be improved if you find the right coach and show up every single day for yourself. ⁣
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Happy Thursday movers.⁣
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𝗟𝗼𝘃𝗲 𝘆𝗮𝘀, 𝗧𝗵𝗲 𝗠𝗮𝗲𝘀𝘁𝗿𝗼 😎⁣
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01/10/2025

𝟲 𝗠𝗜𝗡 𝗙𝗘𝗘𝗟 𝗚𝗢𝗢𝗗 𝗙𝗟𝗢𝗪⁣
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Who hasn’t got 6 minutes to spare? 🤷‍♂️⁣
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If you haven’t, you deserve to feel and move like s**t.⁣
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You got a choice, do something about it, or stop complaining.⁣
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𝗜 𝗸𝗻𝗼𝘄 𝘆𝗼𝘂’𝗿𝗲:⁣
Tired / Didn’t sleep well ⁣
Busy ⁣
Got kids ⁣
Stress at work / home ⁣
Dogs to walk ⁣
Deadlines to meet.⁣
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Guess what? Nobody cares and there’s someone out there who’s got it worse than you doing it better.⁣
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Hit this flow every morning for 6 weeks, set your timer for 6:00 and move through each move as best you can. Break the drills up with a sip of black nectar (coffee) and plenty of water. ⁣
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Check the comments below for the flow.⁣
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If you’d like a 𝟳 𝗱𝗮𝘆 𝗳𝗿𝗲𝗲 trial with our app that has follow flows like this and so much more, 𝗗𝗠 or comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below. ⁣
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Happy Wednesday movers.⁣
⁣
The Maestro.

Movement Evolution

30/03/2026

03/03/2026

15/02/2026

08/02/2026

01/02/2026

29/01/2026

27/01/2026

07/11/2025

29/10/2025

21/10/2025

16/10/2025

01/10/2025

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