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24/04/2026

If your Overhead Press turns into a Standing Incline Chest Press… you’re not training shoulders anymore

That big arch is your lower back taking over which means less shoulder work and more risk than reward

Quick Fix:
Ribs down
Glutes tight
Core braced

If you’re still struggling with the arch it’s a mobility issue. Consider implementing some mobility drills for your T-Spine, Shoulders and Lats ✅

15/04/2026

Fix your Pulldowns so you can grow your Lats!

Scapular control is the key to pulling movements and Lat pulldown are no different!

Pulling with momentum/arms/shoulders will still work your back to an extent. But you’re depriving yourself of so much effectiveness by doing that. Shoulders down, pull with the back ✅

09/04/2026

Back pain? Don’t stop Deadlifting - fix your form!

Deadlifts are one of, if not the best exercise for back strength - and one of the main reasons for people getting back pain is that it’s not strong!

Creation tension -> push -> finish strong

31/03/2026

Rows aren’t about how fast you can pull — they’re about how well you can control every inch of the movement.

Avoid forcing the weight up by shrugging the shoulders and using momentum. Instead, slow it down and feel your back engage!

Less momentum, more intention. Make every rep count ✅

24/03/2026

Your setup might be killing your Deadlift!

If your Deadlift feels weak or has hit a plateau, it’s likely not a strength issue. Using the cues in this video will go a long way to improving your lift. The bar will move smoother, stay closer and you’ll start to see the numbers fly up! ✅

Challenge: count how many times I said reinforce 😂

Let me know which exercises you’d like to know more about!

22/03/2026

Improve your Bench! 🏋️‍♂️

- Driving your feet into the floor creates force from the ground up, improving stability on the bench and allows you to generate more power off the chest

- Keeping the wrists stacked over your forearms allows you to load directly through the joints into the bar and less strain on wrists over time

- Scapular retraction (pulling your shoulder blades down and back) before and during the lift creates a solid base to press from. Most importantly it protects your shoulders by keeping them in a stronger and safer position!

These are just some of the cues I use with my clients to boost their strength on the bench ✅

19/03/2026

Don’t ego Hip Thrust!

Hip Thrusts are the king of glute exercises but only if you’re using your glutes 🍑

If you’re feeling them in your back or quads, you’re likely doing them wrong. Prioritise maximum tension in the muscle over maximum load - the weights will creep up naturally once you’re doing them right ✅

15/03/2026

⭐️ Coach’s Corner ⭐️

The #1 progress tracking mistake 👇

Being obsessed with the scales ⚖️

Your body can be changing even when the number isn’t! Instead, track:

📸 Photos
📏 Measurements / BF% and muscle mass
💪 Strength
👖 Clothes fit

Of course there are some specific scenarios where priority is just losing overall body weight. Maybe a health condition or injury that requires you to carry less weight to prevent pain and protect joints, or a boxer trying to get down to weight quickly. But for most people, building muscle should be a priority.

What’s your favourite method of tracking?

08/03/2026

Most people in the gym train muscles, few train movement.

You’ll see endless sets of basic rows and presses, but not much that challenges balance, coordination and stability at the same time.

This single-leg RDL Row challenges the posterior chain, core and upper back to work together while resisting rotation and maintaining control on one leg!

Landmine archer press ups, Meadows rows and kneeling landmine rotations build unilateral strength, rotational control and upper-back development while keeping the core constantly engaged.

Try to put your body in positions where it has to stabilise and produce force at the same time! If your training only challenges strength in perfectly stable positions, you’re probably missing out on a lot of athletic potential !



04/03/2026

Push ups - Advanced excecution

3 seconds down, 2 seconds hold, explode up. Slower eccentrics + bottom pause increase muscle stress without extra reps ✅

30/01/2026

Weekly check-ins tell you far more than a single session ever could.

I look at trends in performance, recovery, and consistency before making changes.

13/01/2026

Most beginners aren’t failing because they’re lazy.

They’re failing because they’re overwhelmed.

A simple plan done consistently will beat a “perfect” plan you never stick to!

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