Onward Training

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Onward Training Specialising in Strength and Conditioning. Fitness Testing & movement screening. Sports Performance

Using the principles of strength and conditioning my aim is to see people reach their full physical potential. Whether they are an aspiring athlete, talented sports star or just seeking life longevity.

Take your squat to the next level with Onward Mini Boards 💪🙌Top 5 benefits 👇Better Quad Activation: Elevating your heels...
19/10/2026

Take your squat to the next level with Onward Mini Boards 💪🙌

Top 5 benefits 👇

Better Quad Activation: Elevating your heels shifts your center of gravity forward, which forces your knees into greater flexion and places more focus on the quadriceps, especially the VMO (vastus medialis oblique) muscle above the knee.

• Improved Depth and Form: The incline bypasses tight ankles, allowing you to achieve a deep squat while keeping your torso upright.

• Reduced Lower Back Loading: An upright torso eliminates the excessive forward leaning common in standard flat-surface squats, taking pressure off the lumbar spine.

• Knee Pain Relief: using a onward mini board helps distribute loading more evenly across the knee joint and strengthens stabilizing muscles 💪

• Easier Ankle Workaround: It serves as a practical tool for people with limited dorsiflexion (ankle mobility) to still achieve full range-of-motion leg training.

06/10/2026

The Pocket J-Curl. One of my favs 🙂

17/09/2026

If I wanted to improve my knee health this is what I would do..👇

• Quarter Squats
• Poliquin Step Ups
• Deep Knee Bends

These movements will develop the strength in your knees from the ground up 🦶 allowing for a more integrated approach that builds the muscle around the knee and supporting structures.

Check out the link in my bio to get your hands on some Onward Boards. 📐

20/08/2026

Tight arch mobility+strength

Your ability to access the shape of tight arch may be the reason why your gymnastics feel like you swing like Tarzan on pull up bar.

Developing the range through your shoulder girdle, spinal & hip extension will allow you to access a shape where you can produce tension in extension.

The transition between tight arch & hollow body is what gives you the power to propel your body in an upward motion (combined with pull) to attain pull ups & bar muscles up. Make a bow and let go!

But if you can’t access the shape you will compensate with excessive knee bending, early arm pulls & produce less power.

18/08/2026

This is what a 2:1 mobility+strength session looks like.

The focus for this session was spinal flexion & rotation + hip extension.

For coaching enquiries head to the link in bio or drop me a DM 👍

17/08/2026

🆕 Onward Boards ✅

Creating training opportunities to develop relative forms of practice for what you want to achieve.

Improve mobility, strength & spatial awareness to move your body more effectively.

Click on the link in bio to grab your set ☝️

03/08/2026

This is what a 1:1 coaching session looks like with me 👋

I had the opportunity to work with Charlotte White from The Movement Fitness | Dunsborough Gym in Dunsburough.

Charlotte is a high level CrossFit athlete and all round epic human! Our paths crossed as she was looking at ways to combat movement restrictions to assist in her training and performance.

We identified some areas that needed attention to take her training to the next level.

Utilising mobility+strength methods allowed Charlotte to gain some understanding, develop awareness and learn new skills to access new shapes for her fitness goals.

Looking forward to being at The Movement Fitness again in the near future, if you are interested in 1:1 coaching drop me a DM 👍🙂

30/07/2026

If I had lower back stiffness this is where I would start…☝️

27/07/2026

If I was struggling with knee pain this is where I would start…

1: Poliquin Step Ups

- build the knees capacity to step down and improve the knees ability to extend. Develops the muscles around the knee such as the VMO to stabilise and strengthen the knee.

2: Partial Board Squats/Sissy squats

- the gateway to attaining deep knee flexion (among other elements, such as the a hero pose) Improves your ability to decelerate your body through knee flexion and extension, placing slightly more demand on the quads.

3: Deep Board Squats.

- Developing the knees capability to achieve full flexion in a squat. By raising the heals it allows you to emphasis driving the knees forward whilst l maintaining a vertical torso.

4: Grab a set of Onward Boards ✅ 😜

19/07/2026

24 hours in Dunsborough
Is always worth it.
Thanks for having me.
I’ve got more to say about this trip because it really was epic and lots of great conversations but that’s for another post.

Address

Yangebup, WA

Telephone

+61457357873

Website

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