The Strength Sanctuary - Ayrshire Gym

⛽️ Cadence

We spend so much time imagining everything that could go wrong that we never stop to ask the better question…

But what if it all works out?

Stop letting “what if” hold you back.
We promise it’s never as scary as it seems.
Walk through the gym doors.
Start before you feel ready.
Your future self will thank you.
And we’ll be behind you🖤

Big news! 🎉

We’re delighted to announce that Craig is joining the Strength Sanctuary coaching team in an expanded role!

Craig will be supporting with class cover, leading our Sunday Running Club, and continuing to grow his coaching business here at the gym.

His journey has been nothing short of inspiring - losing 25kg, building strength, and completely transforming his fitness. More importantly, he’s passionate about helping others do the same, making him a fantastic addition to our coaching team.

As we look ahead to an exciting new chapter (big things coming soon!🤭) we’re thrilled to have Craig on board!

Please join us in wishing him every success! Here’s what Craig had to say:

“I’m absolutely buzzing to be joining the Strength Sanctuary coaching team! After 12 years at Amazon, I’ve taken the leap into coaching, and I couldn’t think of a better place to start this new chapter.

Over the last few years, I’ve transformed my fitness, and discovered what it takes to achieve lasting results while balancing work, family, and everyday life. After years of coaching and mentoring in my corporate career, I’m excited to bring those skills to the gym floor and help others achieve real, sustainable results.

From the moment I joined as a member, I knew this was everything a gym should be. The community here is second to none, and I can’t wait to learn from the amazing coaching team while helping others on their own fitness journey.

See you all on the gym floor soon! 💪🏽”

MORE THAN A GYM🖤

❗️OPEN GYM SERIES❗️
New to the gym? Not sure where to start? And not too keen on classes?
We’ve got you covered.

Our new workout series will guide you through a variety of gym sessions with easy-to-follow, step-by-step coaching cues, so you can train with confidence.

👉🏽 Swipe through the carousel as Kaz breaks down each exercise, explains why it’s important, and shows you the recommended sets, reps, and technique to help you get the most out of your workout.

Save this post for your next gym session and let us know what workout you’d like to see next!🖤



1 - Leverage Squat – 4 × 10–12

• Keep your feet shoulder-width apart with toes slightly turned out (if comfortable)
• Brace your core before every rep.
• Lower until your thighs are at least parallel to the floor.
• Drive through your heels to stand back up.
• Keep your chest proud and knees tracking over your toes.

*extra* Leverage Reverse Lunges – 3 × 8–10 (each leg)

• Stand tall with your core braced before each rep.
• Step back far enough to create roughly 90° angles at both knees.
• Keep most of your weight through the front heel.
• Lower under control until your back knee is close to the floor.
• Drive through the front foot to return to the starting position, keeping your chest upright throughout.

Can also be done static.

2 - Romanian Deadlift (RDL) – 3 × 8–10

• Keep a slight bend in your knees throughout.
• Push your hips back rather than bending at the waist.
• Keep the weight close to your legs.
• Maintain a neutral spine and lifted chest.
• Squeeze your glutes to return to the starting position.

3 - Step-Ups – 3 × 8–10 (each leg)

• Place your whole foot on the box or bench.
• Drive through the heel of your working leg.
• Stand tall at the top without pushing off excessively from the back leg.
• Lower yourself under control.
• Keep your knee in line with your toes throughout.

4 - Seated Hamstring Curl – 3 × 10–12

• Adjust the machine so it fits your leg length correctly.
• Keep your hips and lower back against the pad.
• Curl the weight with control.
• Pause and squeeze your hamstrings at the bottom.
• Return the weight slowly to maximise muscle tension.

5 - Calf Raise

We are delighted to welcome Caine to the Strength Sanctuary team as our new Sports Therapist💪🏽

With 16 years as a professional rugby player and experience working with elite athletes, including the England football team, Aspetar Sports Hospital, Aspire Academy, and StretchLab NZ, Caine brings a wealth of knowledge in recovery, rehabilitation, and performance.

Services include sports massage, soft tissue therapy, assisted stretching, cupping, scraping, and tailored recovery plans to help you move better, recover faster, and perform at your best.

We’re currently building a dedicated Sports Therapy & Recovery Suite within the gym, but in the meantime Caine is operating from a fully equipped private treatment space.

To book, contact Caine directly or message the Strength Sanctuary page.

Please join us in giving Caine a warm Strength Sanctuary welcome 🙌🏽🖤

MORE THAN A GYM.