Train - Mind Body Soul

The Zercher Squat 🦾
The lift I never thought would become a favourite… yet here we are.

After years of dealing with injuries that made traditional squats feel like a no-go, the Zercher has brought strength back into my training in a way that feels stable, connected, and surprisingly kind to my body. And it’s been the same story with clients too — especially those who struggle with hip / low back discomfort in other squat variations.

There’s something about holding the weight in front, closer to your centre of mass, that helps you:
• Stay more upright
• Load the legs without cranking the lower back
• Feel grounded and powerful
• And honestly… it just looks kinda cool 😄

It’s functional, it builds real-world strength, and it meets you where you're at.

Want to try it? Start here:

Goblet Squat — learn to stay tall + brace.

Front Foot Elevated Split Squat — build leg stability.

Kettlebell Zercher Hold March — get used to the carry position.
Then move into the Zercher Squat with a light bar or even a sandbag first.

No rush. No forcing. Just exploring what your body can do.

Warm-up ideas (as shown at the end):
• Pilates (Core Bracing)
• Single Led Glute Bridge
• Bird-Dogs

If you try it, tell me how it feels — genuinely curious to hear how your body responds.
And if you want more guidance, getting stronger is something we actively coach in Strength Camp and our Personal Training.

STRONGER. TOGETHER. 💪

A look inside Strength Camp — our small group personal training sessions designed to help you move better, get stronger, and build confidence inside (and outside) the gym.

The energy, support, and progress in these sessions have been incredible — every week this group shows up, puts in the work, and raises the standard for what strength training can feel like.

Our Monday–Thursday classes are now full, but we’re currently exploring options to open additional sessions soon.

If you’d like more information or to join the waitlist, get in touch via the link in bio or drop us a message 📩

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🌐 Visit https://www.trainmbs.com/
for more training resources
📲 Follow us for more movement, mindset, and strength inspiration
👉 Instagram:
👉 Facebook: /trainmbs

💪 Still on the fence about joining Strength Camp?

Hear it straight from the crew 👉 They’ll tell you — just do it!

It’s fun, it’s safe, and it’s an incredible atmosphere where everyone’s pushing, learning, and improving together. Whether you’re chasing progress, confidence, or community — this is the place to find it.

👊 Come see what all the hype’s about — join the next intake and experience it for yourself!

📲 Sign up now —ONLY 1 spot left for Tuesday!!!!

Strength starts with quality movement 💪

Here’s an activation drill we’ve been using to prime the body before training — a technique we picked up from and during our recent training.

We use drills like this in Strength Camp to make strength sessions more effective, build better body awareness, and unlock more mobility for everyday life 🙌

These small but powerful practices can make a huge difference in how you move, lift, and feel 🔥

Unlocking movement, one step at a time 🙌

In this session with Adeeb, we explored a supported stretch to address some tightness and restriction along his left side — using techniques we learned on our recent training with and .

The result? A real shift in that deeply held tension and restriction 💥 Moments like this remind us how powerful these methods can be for helping clients move and feel better.

Excited to keep learning and applying more for everyone we work with 💪

Want to build stronger, more balanced shoulders? The Single Side Facing Rear Delt Fly Machine is perfect for isolating the rear delts and improving posture.

How to Perform:

✅ Sit sideways on the machine with your chest against the pad
✅ Grip the handle with the arm furthest from the machine
✅ Pull across your body in a wide arc, squeezing your rear delt
✅ Control the return back to the start

Why Add This Exercise?

🔥 Isolates the rear delts for better balance
🔥 Improves posture and shoulder stability
🔥 Builds symmetry by working one side at a time

👉 Try it out and let us know how it feels in the comments!

🌐 Visit https://www.trainmbs.com/ for more training resources!
📲 Follow us for more exercise tips, nutritional guidance, and coaching insights.

👉 Instagram: https://www.instagram.com/train_mbs/
👉 Facebook: https://www.facebook.com/trainmbs

Want to build a stronger back and improve your posture? The Plate Loaded Lat Pulldown is a powerful movement for developing upper body pulling strength and lat width.

How to Perform It:
✅ Setup: Sit tall, grip the handles wide, and lock in your legs under the pad.
✅ Pull: Draw the handles down toward your chest by driving your elbows down and back.
✅ Return: Control the weight back up—don’t let it pull you forward.

Why Use It:
🔥 Targets lats, rhomboids, and biceps
🔥 Improves posture and pulling strength
🔥 Adjustable loading for all experience levels

Make It Work for You:
👉 Need to scale? Reduce the weight and focus on full range of motion.
👉 Want to level up? Pause at the bottom or slow the tempo for added control.

Try it out and let us know how it feels in the comments!

🌐 Visit https://www.trainmbs.com/ for more training resources!
📲 Follow us for more exercise tips, nutritional guidance, and coaching insights.
👉 Instagram: https://www.instagram.com/train_mbs/
👉 Facebook: https://www.facebook.com/trainmbs

Want to build stronger glutes, hamstrings, and lower back? The Barbell Good Morning is a highly effective hip hinge movement that strengthens the entire posterior chain.

How to Perform It:
✅ Bar on upper back, feet hip-width apart
✅ Hinge at the hips with a flat back, chest up
✅ Lower until torso is nearly parallel, then return to standing

Why It Works:
🔥 Builds glute and hamstring strength
🔥 Improves hip hinge form for deadlifts and squats
🔥 Enhances lower back stability
🔥 Great for developing strong, injury-resistant movement

Adjust as Needed:
👉 Make it easier: Use a lighter bar or dowel
👉 Make it harder: Add weight or slow the tempo

Try it out and let us know how it feels in the comments!
💡 Our full exercise library is available on YouTube — link in bio

🌐 Visit https://www.trainmbs.com/ for more training resources!

📲 Follow us for more exercise tips, nutritional guidance, and coaching insights.
👉 Instagram: https://www.instagram.com/train_mbs/
👉 Facebook: https://www.facebook.com/trainmbs