JW PT & Coaching

***** BONUS BALL FUNDRAISER *****
I am running the London Marathon for JDRF in April 2024!! 🏃🏼😅

I am incredibly excited to get started on my fundraising journey for JDRF...a charity that is very close to home, supporting young children who are diagnosed with type 1 diabetes. 😊

Let’s get the ball rolling with a BONUS BALL fundraiser!! 👏💷

Simply pick a number from 1-59 and pay £10 for 4 weeks entry...the winning number will be the bonus ball from the Saturday National Lottery draw each week throughout JANUARY ...first draw commencing on Saturday 6th January 😀

If all numbers are filled then the prize pot will be £59 EACH WEEK!! 🎉 Feel free to share with all your friends, family, work colleagues, neighbours 😊

Please comment below with the number(s) you would like 👍 payment to be sent via bank transfer using your name as the reference please 🙂 All payments to be made by 5pm on Saturday 6th January 👍

Thank you in advance for your support...I am so incredibly grateful 😊

Disney 100 💫

This morning’s SKILL was BRUTAL but the team got stuck right into it with an unbelievable amount of effort 😅

ROUND 1:

400m Run ➡️ 300m Run ➡️ 200m Run ➡️ 100m Run

Plank

Gorilla Rows

Mountain Climbers

Burpee to Box Jump

The group do the exercises until the person in their lane completes the run, moving forward onto the next one.
Lane 2 completed theirs after 25 minutes 💪🏼

ROUND 2:

4 Rounds, 45 seconds per exercise.

Heavy Sled (>Body Weight)

Russian Twists

Alternating Shoulder Press

Squat Jumps

Step Up to Step Down

43 minutes of work 😅

📲 SAVE - to give this Row workout a try
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🏷️ TAG - someone that needs to see this
📩 DM ‘coaching’ - if you’re interested in being coached by me

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Today’s SKILLROW Workout |

Tough one today but the team got through it 💪🏼

Round 1: EMOM - 9 mins
Option 1: 150m Row
Option 2: 175m Row

Round 2: Partner AMRAP - 9 mins
A1: Row
A2: 40m Farmers Carry

Round 3: HIIT - 45:15 x3
A1: Row
A2: Jumping Squats
A3: Push Ups

1 minute rest between each round

📲 SAVE - to give this Row workout a try
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📩 DM ‘coaching’ - if you’re interested in being coached by me

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HALLOWEEN FITNESS CHALLENGE🎃👻

Give this Halloween inspired fitness challenge a try!

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📧 ‘DM coaching’ - if you’re interested in being coached by me

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Had a great day at yesterday for a Group Cycle course. The legs ache and saddle sore are real today with around 3 hours of cycling in the tank.
A huge thanks to Stu for the day, made it thoroughly enjoyable as well as providing us with the knowledge and skills to teach group cycle!

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I am currently studying towards completing a Level 3 Diploma in Sports Massage Therapy and would like to practice what I have learnt on some volunteers.

If you’d be interested in receiving a sports massage from myself then please get in touch.

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Building a Strength Training Workout | Upper Body

Firstly, when training the Upper body we need to think about the four main movement patterns.

1. Horizontal Push
2. Horizontal Pull
3. Vertical Push
4. Vertical Pull

With each of these movement patterns you have the ability to train bilaterally (2-arms) or unilaterally (1-arm).

1. Horizontal Push - this is when the load is going away from you and horizontal means in line with the chest, so this includes push ups and chest press. Inclines and declines will be in this category.
2. Horizontal Pull - this is when the load is coming towards the body, and again, horizontal means in line with the chest. This includes all of your row variations.
3. Vertical Push - again, this is where the lid is going away from the body but this time vertically. This would include any exercises that go overhead (all of your shoulder press variations)
4. Vertical Pull - the load is coming towards the body in a vertical direction. This includes pull up and Lat pull down variations.

After these movement patters have been completed you can then begin to isolate specific joints and/or muscles. Examples include:
Chest - Fly variations (horizontal push)
Rear delts - reverse fly variations (horizontal pull)
Shoulders - raise variations (vertical push)
Lats - various pull downs (vertical pull)

These exercises work great as supersets when you match the corresponding opposite movement patterns.

Arms would fall outside of these isolations but could be added to the end of the workout.

Aim to include a minimum of 1 of each movement pattern per week and between 4-6 exercises in your workout regardless of your split. Upper/Lower, Push/Pull/Legs, Full Body or the ‘Bro split’.

📲 SAVE - to plan your new upper body workout
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Building a Strength Training Workout | Lower Body

Firstly, when training the lower body we need to think about the three main movement patterns.

1. Squat
2. Hip Hinge
3. Lunge

With each of these movement patterns you have the ability to train bilaterally (2-legs) or unilaterally (1-leg).

1. Squat - these exercises are knee and quad bias exercises and involve knee and hip flexion. Examples include: Squat, Deadlift, Leg Press, Bulgarian Split squat, Step ups etc.
2. Hip Hinge - these exercises are bud to the hips and involve minimal movement in the ankle and keen joints. Examples include: RDLs, Glute Bridges and Back Extensions. Hip thrusts can also be placed here!
3. Lunge - Lunges have an element of locomotion or stepping in them (perfect for runners!). Examples include: Walking lunges, reverse lunges, forward lunges and static lunges.

After these movement patters have been completed you can then begin to isolate specific joints and/or muscles. Examples include: leg extensions and curls, calf raises.

Aim to include equal squat and hip hinge exercises per week (not the same workout) and 1 lunge pattern per week. How you organise your week is up to you, but this is something to consider whether you do an Upper/Lower, Push/Pull/Legs, Full Body or the ‘Bro split’.

📲 SAVE - to plan your new lower body workout
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🏷️ TAG - someone that needs to see this
📩 DM ‘coaching’ - if you’re interested in being coached by me

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In my spare time I like to kick a ball ⚽️🍀