Signature Fitness

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Coaches Point of View - what we are looking for in a Front Foot Elevated Split-Squat 👀

These are a phenomenal exercise that I love programming from both a strength and mobility perspective.

They primarily target your quads and glutes and the stretch you get on the hip flexor on the rear leg is unparalleled, making it a great exercise for anyone sat for prolonged periods throughout the day.

In order to get the most out of this exercise pay attention to the details 👇

✅ Maximise your range of movement by driving your knee forward as far as possible (think about trying to cover your calf with your hamstring at the bottom)

✅ Ensure your front foot remains flat during this exercise

✅ Try to keep your torso upright to ensure your maximise the stretch you get on the rear hip flexor

✅ Control the tempo - lower slowly and avoid ‘bouncing’ out of the bottom

✅ If mobility is a struggle increase the height of your step

🎵SOUND ON 🎵

As a coach, here are some of the key things we are looking for when you press…

📢 Sound On

Listen to me talk through the key coaching points for a barbell deadlift from the floor

Because life is better with dogs! Feel free to bring your pup along for a session 🏋️‍♂️🏋️‍♀️🏋️‍♀️

‼️New Program Alert ‼️

Take a look at the video where I take you through Monday’s workout providing insight into our strength workout…

This is what your coach sees when you Squat….

The Barbell Back Squat is a complex lift that involves the co-ordination of many muscle groups simultaneously.

When taking a class, here are some of the things your coach will be watching out for….

👀 Is the bar correctly positioned on your back (I.e. sitting on your upper traps and not your neck)

👀 Are both the knees moving forward and the hips moving back simultaneously?

👀 A controlled descent (not ‘dropping’ down) with the hips slightly below the knees at the bottom of the squat

👀 A stable hip position throughout the Squat

👀 Knees are tracking over the second toe and not caving inwards

Our coaches are highly experienced and know exactly what to look for when coaching you!

Nobody picks up a weight thinking about who they’ll be at 80. But maybe that’s exactly the problem.

Most people train for how they look this summer. A smaller waist. A better photo. The next occasion.

We train for something different.

We train so that at 80, you can still:

➡️ Get up off the floor without help
➡️ Carry your own groceries
➡️ Walk up the stairs without holding the rail
➡️ Pick up your grandchildren
➡️ Travel independently
➡️ Live on your own terms

These aren’t small things. They are everything.

Progressive resistance training is the most powerful intervention against muscle loss.

Every session you do today is a deposit into your future independence account.

Your 80-year-old self is watching. They’re counting on you.

Nobody picks up a weight thinking about who they’ll be at 80. But maybe that’s exactly the problem.

Most people train for how they look this summer. A smaller waist. A better photo. The next occasion.

We train for that too - but we also train something different.

We train so that at 80, you can still:
☑️ Get up off the floor without help
☑️ Carry your own groceries
☑️ Walk upstairs without holding the rail
☑️ Pick up your grandchildren
☑️ Travel independently
☑️ Live on your own terms

These aren’t small things. These are everything.

After the age of 30, we begin losing muscle mass at roughly 3-5% per decade - a condition called sarcopenia. Without intervention, this accelerates sharply after menopause. Bone density follows the same curve. And falls are the leading cause of injury-related death in people over 65.

Progressive resistance training is the most powerful intervention science has found for all three. Not medication. Not supplements. Lifting weight, consistently, over time.

Every session you do today is a deposit into your future Independence account.

Your 80 year-old self is watching. They are counting on you.

What are you training for? Tell us below 👇

At Signature Fitness our Strength Program is updated every 4-6 weeks.

Our new program starts tomorrow & we wanted to give you a deep-dive into what’s in store for tomorrow’s workout, with an explanation about why the workout is designed as it is.

We take out strength programs seriously at SigFit - we don’t just throw a bunch of random exercises together.

We think about the needs of our members and how to help them achieve their goals.

Combining our strength program with our 1-1 nutrition coaching is a sure-fire way of losing fat & building strength whilst feeling and moving better