Move and Function

Farmer Carries 👇

✅ Builds real-world strength
✅ Improve grip strength (a predictor of longevity)
✅ Strengthen your core without a single crunch
✅ Improve posture and stability
✅ Enhance balance and reduce fall risk
✅ Train your entire body in one movement
✅ Strengthen your Lower Back

As we get older, staying strong isn’t about looking fit-it’s about maintaining independence, confidence, and the ability to do everyday tasks with ease.
At 47, I’m not training to be the youngest person in the room. I’m training to stay capable, resilient, and strong for the years ahead.
Pick up something heavy. Stand tall. Walk with purpose.
Your future self will thank you.

Trev Trevor | Strength + Performance Coach

Your desk job is wrecking your chest, traps, and neck.

A $5 hockey ball fixes all three.

If you sit at a computer for 8 hours a day, your shoulders round forward, your chest tightens up, and your traps overwork to hold your head up.

You don’t need a massage gun. You don’t need an hour of stretching. You just need a wall and a hockey ball.

1️⃣ The Traps: Pin the ball between your trap and the wall. Find the tightest spot, lean your bodyweight into it, and breathe.
2️⃣ The Chest (Pec Minor): Place the ball just inside your shoulder joint. Lean into the wall and roll slowly. This is the muscle pulling your shoulders forward. Release it, and your posture opens up instantly.

You can do this anywhere. Takes 3 minutes.

↓ Send this to a desk worker who complains about their neck.

📩 DM me if you’re ready to fix your movement and get strong.

Trev Trevor | Strength + Performance Coach

Coaches, PTs and Clients what’s your thoughts on this?

Trev Trevor | Strength + Performance Coach

😡 Tag someone who is like this 👇 😬

Trev Trevor | Strength + Performance Coach

Bad knees? You can still train strength AND power.

Here’s how.

This is called Contrast Training. It’s one of the most effective ways to build athletic power, even if you’re working around injuries.

The method:
1️⃣ Heavy Strength (Machine Good Mornings)
2️⃣ Explosive Power (Dead Ball Slams)

Both target the posterior chain (glutes, hamstrings, lower back). The slow, heavy movement primes your nervous system. The explosive movement cashes in on it.

I have osteoarthritis, a torn ACL, and a torn meniscus. I still train like an athlete.

Bad knees aren’t an excuse to stop training hard. They’re just a programming problem to solve.

↓ Save this combo for your next lower body day.

📩 DM me to train smarter.

Trev Trevor | Strength + Performance Coach

🤦🏽‍♂️ I didn’t sign up for this! Tag your coach or client 👇

🤦🏽‍♂️ Send to someone if you dare 🙊

Trev Trevor | Strength + Performance Coach
Chantelle Stenersen
Genesis Health Fitness Lawnton
Genesis Fitness Windsor

🤦🏽‍♂️ Send this to your coach or client. Tag them below 👇

Trev

I tore my ACL. My meniscus. I have osteoarthritis in my knee.

This is the lunge variation I wish I’d found sooner.

So I made it the best one in the gym.

The Safety Bar Hatfield Reverse Lunge. Using the rack for assistance changes the entire movement:

1️⃣ It offloads the knee joint just enough to train pain-free.
2️⃣ It allows for a deeper range of motion than a standard lunge.
3️⃣ It keeps the torso upright, shifting the focus exactly where it needs to be.

You don’t have to stop training when you get injured. You just have to train smarter.

This is how I train. And this is how I coach my clients.

↓ Save this variation for your next leg day.

📩 DM me if you’re ready to train around your limitations.

Trev

What is she doing?”

50kg. That’s what.

Most trainers would never program this for a female client.

I do.

The Zercher Squat is one of the most underused movements in strength training. Bar held in the crook of the elbows — it forces an upright torso, builds serious core strength, and loads the quads, glutes, and upper back simultaneously.

She had never done this exercise before today.

Empty bar. 47.5kg. 50kg.

Same session.

This is what training women properly looks like.

↓ Save this. Share this with someone who needs a better trainer.

📩 DM me to get started.

Trev Trevor | Strength + Performance Coach

Nobody in your gym is doing this face pull variation.

That’s why their shoulders hurt.

If you’re skipping this movement — you’re skipping the muscles that protect your shoulder joint.

Bench Incline Rope Face Pull — here’s what it does:

✓ Rear deltoids — the most neglected muscle in the gym
✓ Rotator cuff strength — the foundation of a healthy shoulder
✓ Upper back and rhomboids — posture and stability
✓ Shoulder joint health and injury prevention

Most people only train what they can see in the mirror. Chest. Biceps. Front delts.

The muscles you cannot see are the ones keeping your shoulders healthy.

Train them.

Sets/Reps: 3 x 12–15. Light to moderate weight. Slow and controlled.

↓ Save this for your next session.

Trev 💪🏽