Tier 1 Training & Rehabilitation Systems

Grants is a savage, a big lad who is STRONG but also can move quick in all directions too.

I have to be so mindful when building his programme so Grant doesn’t blown himself up 💥

Here’s Grants workout and some of the reasons I programmed his exercises.

Reactivity 🦘
1) Low hurdle lateral jump to box jump

Power work isn’t just about being athletic - it’s about teaching the body to produce force and absorb it efficiently. It helps to build more resilient muscles and tendons.

Resistance 🏋️

1️⃣ SSB Split Squat
Unilateral strength = balance, stability and less spinal load.
Same benefits as heavy squats without battering the joints.

2️⃣a) Swiss Bar Floor Press
More shoulder-friendly position, still builds pressing power.
Keeps the shoulders happy while hitting the chest and triceps hard.

2️⃣b) Goblet Tempo Squat
Squatting is foundational.
Tempo slows things down, increases time under tension and control which really overloads the muscles without putting a lot of weight through your joints.

4️⃣a) Rotational Landmine Press
Because life happens in 3D, not just up and down.
This builds rotational strength and power — key for performance and longevity.

4️⃣b) Squatting Alt Lat Pulldown
A smarter way to train the lats — keeps them strong without shortening, protecting pelvic position and posture

4️⃣c) Suitcase Carry
Core and grip — simple, brutal, effective.
Helps transfer strength into real-world movement.

❤️‍🔥 Resiliency
Incline treadmill walk — builds the aerobic engine and aids recovery

Everything we do has intent. Help our members reach their fitness goals but also build a resilient body for the years to come.

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

I want to tell you about Lionel

After a life-changing fall, Lionel was told there was a high chance he could lose his leg.

Fast forward to now — he’s training consistently, moving better, and showing what resilience really looks like

Reactive 🦘
1a) Split stance MB chop
1b) Band assisted pogo jumps

We’ve used band assistance to help Lionel load his legs safely through range — re-educating the nervous system, improving hip control and rebuilding confidence under movement.

Resistance 🏋️
1a) Split squats
1b) Squatting, Alternating Pulldown.

2a) Hip thrust
2b) Band leg lower

3a) Alternating MB push up
3b) Chest supported rear DB flys

Hip mobility runs through every exercise in this block.

    •    The split squat improves leg strength and opens up hip extension and stability.
    •    The squatting alternating pulldown integrates upper-body movements with lower-body mobility — helping decompress the spine and shoulders and free up the hips.
    •    The hip thrust lets us drive heavy load through the glutes without overloading the knee, while the banded leg lowers release tension through the posterior chain that often restricts hip and knee movement.

Every lift has been chosen to challenge strength and unlock better movement.

Lionel’s journey is proof that good programming isn’t just about exercises — it’s about those little nuances that can make big difference 💥

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

🔥 Everybody’s on the Longevity Train — and for good reason 🚂

I’m not going to lie, I really struggle to be consistent with posting on IG.

Between coaching, programming and asking my members if they mind being recorded mid sweat, it’s not always top of my list.

So here’s a bit of my own training today instead 👇

We all want to live healthier, fuller lives, and one of the best ways to do that?

👉 Zone 2 training.

Today’s 35-minute circuit wasn’t about going all out — it was about building the engine:

⏱️ 35s work / 25s rest
🚴 Spin Bike
💥 MB Slams
💪 Push Ups
🚶‍♂️ Reverse Sled Drag
🧱 Wall Press Abs

Kept the pace steady — conversational, not crushing.

Zone 2 helps build a larger ventricular wall, allowing your heart to pump more blood with each beat and work less over time ❤️

It’s not flashy, but it’s foundational — improving endurance, recovery, and long-term health.
You don’t have to chase burnout to build resilience.

Stay consistent. Stay moving. Live longer.

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

💥 Every Session Has a System. At Tier 1, nothing’s random.

Every session follows a flow designed to help you move better, stay pain-free, build muscle tone, and still have the ability to move fast when you need to.

🤸‍♂️ Readiness
This is where we set the tone — mobility, activation, and intent.
It’s not just a warm-up; it’s the foundation for a body that moves well and stays pain-free.

🦘 Reactive
Power before strength.
These drills teach your body to produce force quickly and efficiently — so when life (or sport) demands speed, you’ve got it.

🏋️ Resistance
Your main lift.
Smart programming, solid technique, and the right dose of intensity.
This is where you build lean muscle, strength, and confidence that carries over into everything you do.

😅 Resiliency
The finisher.
Aerobic work, conditioning, recovery — it builds the engine that keeps you fit, healthy, and ready for anything.

Every phase has intent.
Every exercise has purpose.
That’s how we help you move well, look great, and feel unstoppable.

Here’s Tori’s workout

Readiness 🤸‍♂️
Couch stretch
Thoracic windmill
Sunday mobility
Spider man w/ rotation
Squat to stand

Reactivity 🦘
1a) MB putt
1b) Fast lateral shuffle

Resistance 🏋️
1a) Trap bar deadlift
1b) Broad jump to box jump

2a) DB Bench press
2b) Assisted chin up

3a) Goblet lateral split squat
3b) Elevated glute/hamstring march
3c) 2KB front carry

Resiliency 😅
Incline treadmill walk

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

When building programmes, make sure you cover the basic movement patterns, that way you ensure that you hit all the muscle groups.

➡️ Lower body, bilateral ➡️(Quads, hamstrings, glutes)

➡️ Lower body, unilateral ➡️(Quads, hamstrings, glutes)

➡️ Upper body push ➡️ (Chest, shoulders, triceps)

➡️ Upper body pull ➡️ (Back, shoulder, biceps)

➡️ Core ➡️ (Abs)

Here’s AJ’s workout, the goal to build, strength, size and power for rugby, without destroying him.

Reactivity 🦘
1️⃣a) Step through MB chest pass
1️⃣b) Multi low hurdle to box jump
1️⃣c) 1/2 kneeling start, 5yd dash

Resistance 🦍🏋️‍♂️
1️⃣a) Safety squat bar
1️⃣b) Alternating incline DB chest press

2️⃣a) 2 DB Forward lunge
2️⃣b) Chin up

3️⃣a) Chest supported DB row
3️⃣b) Suitcase carry

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

I’m always thinking how to build a program that ticks all the boxes within 60min so that you don’t have to spend your entire life in the gym.

Therefore I build time efficient programmes that tick these boxes.

✅ Joint friendly
✅ Builds strength and or muscle
✅ Builds athleticism
✅ Bullet proofs the body

Supersets/trisets are extremely time efficient and also proven to ramp up calorie burn.

Contrast training by pairing a strength lift with an explosive movement is a way of building athleticism into the programme.

Reducing or avoiding barbell exercises and instead using DBs and Trap bars are generally more joint friendly.


Here’s the OG athlete, Cockers!!

Resistance/Power 🦍🚀
1️⃣a) Trap bar deadlift
1️⃣b) Broad jump to 5yd dash
1️⃣c) DB Chest press

2️⃣a) Chin up
2️⃣b) 2DB Rear foot elevated split squat
2️⃣c) Reverse crunch to dead bug

Resilience 😅🏃‍♂️
3 rounds of
1️⃣ Lateral jumps x 10e
2️⃣ Ski erg 20kcal

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

When building programs I look at filling 4 buckets 🪣.

🪣 Mobility/stability
🪣 Athleticism i.e. reactivity and power
🪣 Strength
🪣 Conditioning

Bucket #️⃣1 is essentially the warm up and that will dependant upon what the member needs and any issues that can be found with the assessment.

Bucket #️⃣2 is athleticism. Anyone who comes to Tier 1 I train like an athlete whether is Grandma Betty or little Jonny Bravo. Obviously how I go about executing that will be very different between individuals.

Bucket #️⃣3 is strength work. A stronger person is a more resilient and more useful person.

Bucket #️⃣4 is conditioning. Now this is very different, dependent upon the individuals goal. If someone needs to lose weight, maybe it’s intervals or metcons. If a female wants to build a bootylicious butt 🍑, maybe it’s a glute circuit. If a lad wants to put on more muscle on their arms it’s a gun finisher 🔫💪.

Here’s Alfie’s workout…


Reactivity 🦘
1️⃣a) Accelerative MB Putt
1️⃣b) Alternating box step up jumps

Resistance 🦍
1️⃣ Incline Bench Press
2️⃣ Chin up
3️⃣a) Alternating DB chest press
3️⃣b) 3 point DB row
4️⃣a) Kickstand RDL
4️⃣b) Body Saw

Finisher 😅
5min of AMRAP (as many rounds as possible)
1️⃣ Suspension row
2️⃣ DB skull crushers

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

I absolutely love training these guys and girls and .futureliving.
They are alway so energetic and fun! Which seems just so amazing to me.

Even if I’m a little tired or maybe my mood isn’t great, I just spend about 30secs with them and i feel elevated!!!

I honestly believe that I have the best job in the world.

I can change peoples lives and have the most amount of fun doing it while wearing basically a pair of pyjamas all day!!

Minimum effective dose is what I’m aiming for when I build programmes. 💊

Exercise is the best medicine.

However if you get the dosage wrong it can have the opposite effect.

When you exercise you induce a stressor upon your body. After the stressor has finished, your body goes into a recovery response, which in the right environment, will bring upon a positive adaption e.g. bigger, stronger muscles🏋️‍♂️💪.

If you have too much other stress happening for example work pressures, family pressure, financial pressure, poor diet, this ABSOLUTELY affects how much positive adaptation you can get from your training.

As I coach, I can guide people with sleep, nutrition, mindfulness but ultimately I can’t help with life stressors.

However I can help to get the right dose of exercise for someone to see results i.e. THE MINIMUM EFFECTIVE DOSE.

As you can see in Chris’s workout, there isn’t a huge number of exercises (not including warm up exercises). But I would argue it’s enough for him to see a huge benefit without him blowing up 💥💨

1️⃣a) DB Floor Press
1️⃣b) Medball Putt

2️⃣a) 2DB Sprinter step up
2️⃣b) Chest supported DB row
2️⃣c) Single leg hip thrust

3️⃣ Wall press abs

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙