Nottingham Physio

08/12/2025

Fitmas Day 8: Present Carry 🎁🎄

06/12/2025

Fitmas Day 6: Ho-ho-hops 🎅🏻❄️

05/12/2025

Fitmas Day 5: Gingerbread Glute Bridges 🎄🍪

04/12/2025

Fitmas Day 4: Nativity Nordics ⭐️🎅🏻

03/12/2025

Fitmas Day 3: Polar Pall Off Hold ❄️☃️ Because even your core needs to stay merry and tight this season 🎄🎄.

02/12/2025

Day 2 of Fitmas: Candy Cane Calf Raises 🔥🎄 Because even your calves deserve a holiday treat 🤩

01/12/2025

Welcome to the 24 days of Fitmas 🎄☃️
24 days 24 exercises to keep you merry and bright🎅🏻
Day 1: Snowpenhagens ❄️ A great exercise strengthening your adductors and improving hip stability. 🎁

28/11/2025

Finish the week strong. Friday reps 🔥

27/11/2025

L-Sit on Dumbbells (with Knees-Bent Regression)
A great exercise for building core strength, hip-flexor power, and rock-solid shoulder stability - with a simple regression to help you build toward the full L-sit •
port
How to do it:
• Grip the upright dumbbells
2 Press tall + lift your hips
3 Straight legs for full L-sit
2 Knees-bent for the regression
E Keep shoulders down + core tight
Key Tips:
• Push the dumbbells into the floor
o Keep ribs down + avoid shrugging
le Hold steady + breathe
6 Start tucked → progress to straight legs
ne 400m ...
se nordics
A brilliant strength hold for trunk control and gymnastic-style stability d
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Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

25/11/2025

Dumbbell-less L-Sit (Tuck or Full L-Sit)
L-Sit Hold
L-sits are incredible for building core compression strength, hip flexor power, and rock-solid shoulder stability — no dumbbells needed.
How to do it:
• Sit on the floor with hands by your hips.
• Push the floor away and lift your body.
• Bring knees into a tuck or extend legs for the full L-sit.
• Hold with control while keeping hips high.
Key Tips:
Shoulders down + away from ears.
Think “push tall” through the floor.
Keep quads+ hip flexors switched on.
Start with short holds and build up.

24/11/2025

Dynamic Half Kneeling Cable Row 🔥

A great drill for developing upper-body strength, improving rotational control, and building hip + trunk stability

How to do it:
- Set up in a half-kneeling stance
- Brace your core + stay tall
- Row toward your ribcage
- Rotate slightly toward your front leg
- Control the rotation back out

Key Tips:
- Rotate from your upper back, not your hips
- Keep torso tall + ribs down
- Hips stay square and stable Smooth, controlled reps

Facebook: https://www.facebook.com/Nottsphysio/?locale=en_GB
Twitter: https://x.com/notts_physio
Website: https://nottinghamphysio.com

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

21/11/2025