Ben Colgate Personal Coaching

Rotate more 🔄

If you want to improve how your body feels, moves and performs, rotation should be part of your training.

Rotational training can range from isolated joint movements to full-body integrated patterns that challenge coordination, balance, mobility and strength.

The body doesn’t move in straight lines all day, so your training shouldn’t either.

Make twisting and turning part of your strength work — your body will thank you for it 🫶🏼

Grip holding you back?

If your hands keep giving out before the rest of your body does, it could be limiting your progress.

Add these grip-focused exercises to your training:

1️⃣ Rope rows
2️⃣ Plate pinch
3️⃣ Dead hang w/ grip switch
4️⃣ Wrist curl w/ finger roll

Save this and work these into your next upper body session 💪🏼

Sticky hips 🍯?

A few movement ideas you’re probably not doing that may help your hips feel better over time 👇🏼

1️⃣ Quadruped Hip CARs
2️⃣ Incline Bench Pigeon Good Mornings
3️⃣ Half Kneeling Lateral Slides
4️⃣ Adductor End Range Lift Offs
5️⃣ Long Lunge Hold

Together these take your hips through a variety of ranges often missing from conventional training and daily life 👌🏼

If you want help improving a particular plane of motion, reach out 🙋🏻‍♂️

Stiff from sitting all day? 🪑

3 moves to loosen up your spine 🌊

1️⃣ Segmented Cat-Cow
Move one vertebra at a time from tailbone to neck, then reverse

2️⃣ Thoracic Extension Slides
Extend through upper back, aim to “lift arms off the wall” at end range

3️⃣ Thoracic Rotations
Keep hips still, rotate through upper back, reach a little further each rep

2–3 rounds:
• Cat-Cow: 5–6 slow, controlled reps
• Extensions: 10–12 reps + 10s hold
• Rotations: 8–10 reps with 3s end-range holds

Save for later to unwind or add to your upper body warm-up, and share with someone who sits too much 💀

Hinge better 🚪

Contract what should shorten, load what should lengthen 🔀

1. Contract the hip flexor hard at the top and pull through that first layer of resistance

2. Push hips back behind the heels and reach further each rep

3. Maximise anterior tilt and lift the elbows to the sky

Test your fold before and after 💪🏼

Contrast ☯️

A mixture of tension and softness. Give the body a good blend amongst your training to build versatility ⚛️

A few pointers for each movement:

1. Initiate movement from the pelvis to create a ripple effect down to the foot. Start slow

2. Keep the bottom quad engaged and maintain the height of the pelvis

3. Stay on the ball of the foot and explore the space around you with the other leg. Start small

4. Control the descent, then drive with hips keeping the chest up when returning to the top

Enjoy 🐒

Opening space. Strengthening ranges. ⚛️

Don’t just try one (or all) of these tomorrow.

Give each movement 12 weeks of focused work and see how your upper body feels after ↗️

Not sure how to progress them? Drop me a message — happy to point you in the right direction 🤝🏼

Lower body strength 💪🏼

Don’t chase variety for the sake of it.

Seek out your weak links.
Give them attention. Build them consistently.

Your body will thank you 🙏🏼

Just getting started or coming back from a long break? 🗓️

Most people go into the New Year super eager, plan to train 5–6 times straight off the bat in week one… and fall off before the end of January 📉

Training hard and getting uncomfortable matters — but consistency matters more.
Going all-in on New Year’s Day and not being able to move for 5 days isn’t the answer 👎🏼

Here’s a simple January roadmap to give yourself a fighting chance in 2026 and actually make habits stick 🗺️

1. Goal setting
The more specific, the better

2. Spread the load
2–3 sessions per week — more rest than strain

3. Short & sweet
Keep sessions to 30 minutes max at the start

4. Manage intensity
Train at ~60–70% in week one

5. Progress steadily
+1–2kg per lift each week or +1 rep per exercise until Feb

6. Think 12 weeks, not 12 days
Real change takes time — be realistic

Start small. Continue strong 💪🏼
Happy New Year everyone ✌🏼

3 exercises targeting the adductors — an often-neglected muscle group:

1️⃣ Wall Adductor Fly (straight leg)
2️⃣ Copenhagen Dips (bent leg)
3️⃣ Low Lateral Squats (straight + bent)

Train them through varying lengths, angles, and speeds so they can handle real-world demands ⚛️

Whether you’re training for sport or just want to move better and feel more capable, intentional adductor training should be part of your routine 💪🏼