Hi, I'm Trevor I'm in my 13th year of helping People get Stronger and Functional and Moving Pain Free
Qualified trainer with 12 years experience offering 1:1 Coaching, Small Group PT and 12 Week Challenges.
🤷🏽♂️ But you clearly had one more?
🤷🏽♂️ A lot of my clients are warmup up their hands
Tag your PT, Coach
Trev
You built the muscle. But you lost the movement. 🛑
If you can deadlift 200kg but you can’t rotate your own spine without your lower back screaming, you aren’t strong. You’re just stiff.
Stop doing the same basic static stretches you learned in high school. If you want to actually lubricate your joints and free up your body, you need to integrate the hips and the spine together.
Enter: The Scorpion Reach. 🦂
I learned this from Animal Flow, and it is the ultimate antidote to meathead stiffness.
In one fluid movement, it:
✅ Unlocks deep hip mobility
✅ Forces thoracic (spine) rotation and extension
✅ Lengthens the hamstrings and lats simultaneously
✅ Opens a tight chest and shoulders
✅ Releases tension in the lower back
Lift heavy. But learn to move fluidly.
Save this. Add 5 reaches per side to your next warm-up, and watch how much better your lifts feel. 📌🌊
Trev
Stop deadlifting if you only feel it in your lower back. 🛑
If your back takes over during a hinge, it means your glutes and hamstrings don’t know how to fire properly. You don’t need to keep pulling heavy from the floor — you need to isolate the pattern and build your posterior chain.
Enter the most underrated exercise in the gym: Good Mornings on the Squat Machine.
Most people skip Good Mornings because the barbell version feels sketchy. The machine version removes the balance requirement, allowing you to load the movement safely and focus 100% on the mechanics.
In one single movement, my client is:
✅ Building massive strength in her Glutes and Hamstrings
✅ Bulletproofing her Spine and erectors
✅ Forcing her Core to stabilize under load
✅ Engaging her Upper Back to maintain posture
✅ Unlocking deep Hip Mobility and hamstring flexibility
How to execute:
1️⃣ Brace your core and lock your upper back.
2️⃣ Push your hips straight back (imagine closing a car door with your glutes).
3️⃣ Keep a soft bend in the knees.
4️⃣ Go until you feel a deep stretch in the hamstrings, then drive the hips forward.
Bin the deadlifts until you can do this properly.
Save this for your next lower body day and try it on the machine. 📌🔥
Trev
Stop letting your clients do heavy pulldowns and pull-ups if their mechanics look like this. 🛑
If you only feel your arms when you train back, it’s because you are missing the prerequisite to pulling: Scapular Control and Thoracic Extension.
This seated band drill is the ultimate upper body warm-up to fix broken pulling mechanics. Here is exactly how to execute it:
1️⃣ The Setup: Sit tall facing away from the anchor. Sumo stance. Core braced.
2️⃣ The Reach: Lengthen your arms back and get full thoracic extension (chest up).
3️⃣ The Lock: UNSHRUG. Lock your shoulder blades down hard.
4️⃣ The Pull: Isolate the lat to pull the band down.
Why we do it:
✅ Improves shoulder mobility and thoracic extension
✅ Forces the lats and scaps to wake up before heavy lifting
✅ Teaches clients how to initiate a pull from the back, not the biceps
Start with the straight-arm variation to master the isolation. Once you own that, move to the dual-handle variation and drive the elbows down and back.
Save this drill and use it as your upper body prep before your next pull day. 📌🔥
Trev
31/05/2026
My 10-year-old scored 2 goals today for his pre-academy team. ⚽️
But honestly? That’s not what I’m most proud of.
The goals are great, but the real reason we put our kids in team sports has nothing to do with winning games. It’s about the person they have to become to get there.
Team sports teach kids the things you can’t learn from a screen:
✅ Discipline — Showing up to practice when you’d rather sleep in.
✅ Accountability — Knowing that if you don’t do your job, the team suffers.
✅ Resilience — Learning how to lose, make mistakes, and come back harder next week.
✅ Being Coachable — Taking hard feedback from someone other than your parents and using it to get better.
Kids don’t listen to what we say. They watch what we do.
If we want them to value fitness, discipline, and hard work, we have to show them what that looks like in our own lives. We train so they know how to train.
Incredibly proud of this kid today. Not just for the goals, but for the work he put in to earn them.
Parents — what’s the number one life lesson your kids have learned from playing sports? Drop it in the comments below. 👇
Trev
Stop doing 5 random tricep exercises and hoping for the best. 🛑
If you want serious tricep growth and pressing strength, you need to understand how to load the muscle. You only need two movements:
1️⃣ The Cable Pushdown
This hits the triceps in a shortened position. It’s incredible for building lockout strength and getting a massive contraction at the bottom of the rep. Keep your elbows pinned to your sides and squeeze hard.
2️⃣ The EZ Bar Skull Crusher
The long head of the tricep crosses the shoulder joint. To fully stimulate it for growth, you HAVE to load it in a deep stretch. Let the bar travel slightly behind your head at the bottom to maximize that stretch.
The Ultimate Tricep Combo:
Do 3-4 sets of Skull Crushers (heavy, 8-10 reps) to build mass.
Follow it up with 3-4 sets of Pushdowns (moderate to heavy weight, 8-10 reps) to pump the muscle full of blood.
You don’t need a complex arm day. You just need the right mechanics.
Save this combo for your next upper body day. 📌🔥
Trev
Stop stretching your lower back. 🛑
If your back constantly aches, stretching it is just pulling on an already irritated area.
The real problem? Your hips have lost their ability to rotate. When your hips can’t move, your lower back is forced to compensate and do the work it was never designed to do.
This is the Weighted Hip Airplane. ✈️
It is one of the most powerful exercises on the planet for:
✅ Unlocking deep hip internal and external rotation
✅ Building elite single-leg balance and stability
✅ Forcing the glutes to fire properly
✅ Taking the braking force off your lower back
How to start:
Don’t use a dumbbell yet. Start by holding onto a rack or wall for balance.
1️⃣ Hinge forward on one leg.
2️⃣ Slowly rotate your pelvis open towards the ceiling.
3️⃣ Slowly rotate your pelvis closed towards the floor.
4️⃣ Keep your spine perfectly straight the whole time.
Master it assisted, then go bodyweight, then add the weight.
Your lower back will thank you.
Save this to your mobility folder and try it before your next leg day or run. 📌🔥
Trev
If your elbows always ache when you lift, stop stretching them.
Stretching an irritated tendon usually just pi**es it off more. You don’t need more flexibility — you need strength through rotation.
This is the Long-Lever Forearm Rotation.
Most people only train forearms with wrist curls. But your forearm’s main job is rotation. If you’re weak in rotation, your elbows take all the stress when you lift heavy.
How to do it:
1️⃣ Grab a lat pulldown bar near one end
2️⃣ Brace your upper arm on a pad
3️⃣ Keep your wrist perfectly straight
4️⃣ Slowly rotate palm from facing down to facing up
5️⃣ Control the weight on the way back down
3 sets of 8–10 slow reps per arm.
Your grip will explode. Your elbows will stop screaming. 📌💪
Trev
Most people can’t do a standing ab wheel rollout.
It requires elite core strength, shoulder stability, and total body control.
My client here is a busy mum of 3.
She doesn’t have 3 hours a day to live in the gym. She has school drop-offs, work, and a chaotic schedule.
But she shows up. She follows the program. And she is getting dangerously strong.
You don’t need to live in the gym to get elite results. You just need the right plan and the discipline to execute it.
Save this as your reminder that your excuses are invalid. 💪🔥
Trev ✌🏾
Your knees don’t hurt because you jump too much.
They hurt because you stopped years ago and the tendons got weak.
Bones need impact to stay dense.
Tendons need load to stay elastic.
Joints need movement to stay healthy.
You don’t need box jumps. Start here:
1️⃣ Skipping
2️⃣ Travelling small hops
3️⃣ Single leg lateral hops
4️⃣ Pogos
10 minutes. 3 times a week.
Even with bad knees. Especially with bad knees.
Trev