Greg Small Personal Trainer

Personal training is me taking you through specific exercises tailored for your goals. I will provide you with structure and support to help you get results.

With a long history and passion in sport and fitness, I encourage a real positive change in exercise, lifestyle and motivation. This will become long term habitually and I promise you will see and feel the difference. Let Small make YOU Mighty!

Operating as usual

30/08/2021

Bench press Bank Holiday Monday:

Laura: 42.5kgs
Carolyn: 40kgs

20/08/2021

International PT with Kate this morning.

She wanted PT whilst she is on Holiday in Spain so she took some exercise equipment with her and we are doing sessions Via Zoom.

Get it done and have fun!

International PT with Kate this morning.

She wanted PT whilst she is on Holiday in Spain so she took some exercise equipment with her and we are doing sessions Via Zoom.

Get it done and have fun!

17/08/2021

Early morning strength testing for Laura this morning.

Trap bar deadlifting 100kgs for three reps

Barbell Push Press 35kgs for three reps

Trust the process and follow the program.

[08/12/21]   Move everyday and enjoy moving.

10/08/2021

As well as in person Personal Training and Football Coaching I also provide online services via Zoom. So we can get you fit and healthy anywhere.

All you need to do to get started is to drop me an email on: [email protected]. Then we will go from there.

As well as in person Personal Training and Football Coaching I also provide online services via Zoom. So we can get you fit and healthy anywhere.

All you need to do to get started is to drop me an email on: [email protected]. Then we will go from there.

08/08/2021

Big congratulations to James for passing his refereeing fitness test today. Here is a clip of him training.

08/08/2021

Congratulations to James for successfully passing his refereeing fitness test!

Congratulations to James for successfully passing his refereeing fitness test!

05/08/2021

The food that I find all too easy to over consume is Crisps. What's yours?

The food that I find all too easy to over consume is Crisps. What's yours?

[08/02/21]   What have we enjoyed most about being back at the gym?

24/07/2021

Rise and shine it's PB time!

Welcome to the sub 4 minute club Kate.

Today Kate completed 1000m on the rowing machine in a time of 3 minutes and 59 seconds.

Rise and shine it's PB time!

Welcome to the sub 4 minute club Kate.

Today Kate completed 1000m on the rowing machine in a time of 3 minutes and 59 seconds.

21/07/2021

Kate Underwood is getting closer to perfection on the rowing machine.

Kate Underwood is getting closer to perfection on the rowing machine.

[07/19/21]   We have three energy systems:

ATP-PC - High intensity short burts sub 10 seconds.

Lactic Acid - High to medium intensity exercise lasting 30s - 3 minutes.

Aerobic- Low intensity exercise 3 minutes - to an indefinite amount of time.

19/07/2021

[07/17/21]   Stay hydrated today. It's going to be hot hot hot!

13/07/2021

@alison.wood.3994 lifting 70kgs on the trap bar for eight reps this morning.

The trap bar deadlift is an excellent exercise for the posterior chain which puts lifters into a more natural upright position than the conventional deadlift.

The main muscles used are:

Glutes
Hamstrings
Quadriceps
Spinal Erectors
Trapezius
Latissimus Dorsi

#trapbardeadlift #lifted #ladieswholift #busyprofessionals #lifting #gym #puregymsouthamptoncentral #puregym #southampton #focus

Giant Sets

Require you to perform a number of exercises in consecutive order without any rest inbetween.

This is a very productive way to train the body.

Laura's giant sets today were:

5x5

Trap bar deadlift 
Cyclist squats 
Dumbbell bench press
Dumbbell Push Press

Make the most out of your time in the gym.

#coaching #lifting #ladieswholift #friday
#southampton #weights #weightliftingwomen #pt #summer #southampton 09/07/2021

Giant Sets

Require you to perform a number of exercises in consecutive order without any rest inbetween.

This is a very productive way to train the body.

Laura's giant sets today were:

5x5

Trap bar deadlift
Cyclist squats
Dumbbell bench press
Dumbbell Push Press

Make the most out of your time in the gym.

#coaching #lifting #ladieswholift #friday
#southampton #weights #weightliftingwomen #pt #summer #southampton

https://www.instagram.com/tv/CRGxRUNpx-t/?utm_medium=copy_link

Giant Sets Require you to perform a number of exercises in consecutive order without any rest inbetween. This is a very productive way to train the body. Laura's giant sets today were: 5x5 Trap bar deadlift Cyclist squats Dumbbell bench press Dumbbell Push Press Make the most out of your time in the gym. #coaching #lifting #ladieswholift #friday #southampton #weights #weightliftingwomen #pt #summer #southampton

06/07/2021

Core Control

The Deadbug

The purpose of the deadbug is to work on anti-extension trunk control (to prevent our lower back from over-extending while we maintain a braced midsection.

Also the deadbug works on limb-trunk dissociation which is our ability to move our legs and arms while we minimize excessive trunk movement (you don't want to have an unstable trunk when performing Overhead press, deadlifts, pull ups, squats etc).

How to do the deadbug:

Lie on the floor with your knees bent and feet off the floor then opposite arm and leg move. Reach hand fully overhead and leg straight.

Enjoy

#core #control #coaching #stability #health #fitness #control #followtheprogram #trusttheprocess #southampton

05/07/2021

@alison.wood.3994 getting in the zone with her Trap bar deadlifts this morning.

#focus #strong #lifted #ladieswholift #busyprofessionals #businessowner #followtheprogram #trusttheprocess #southampton

04/07/2021
02/07/2021

New month and a new challenge at Pure Gym

New month and a new challenge at Pure Gym

28/06/2021

How are you progressing with your health and fitness goals?

#health #fitness #progress

How are you progressing with your health and fitness goals?

#health #fitness #progress

28/06/2021
Sunday Fun Day

@loobie75 exercises which made up her giant sets were:

5 Trap bar deadlifts

5 Goblet Squats 

5 Dumbbell Bench presses

5 Dumbbell Push Presses

#sundayfunday #nhsworker #nurse #lifted #womenwholift #followtheprogram #trusttheprocess #puregymsouthamptoncentral #southampton 27/06/2021

Sunday Fun Day

@loobie75 exercises which made up her giant sets were:

5 Trap bar deadlifts

5 Goblet Squats

5 Dumbbell Bench presses

5 Dumbbell Push Presses

#sundayfunday #nhsworker #nurse #lifted #womenwholift #followtheprogram #trusttheprocess #puregymsouthamptoncentral #southampton

https://www.instagram.com/tv/CQnkF91pUvs/?utm_medium=copy_link

Sunday Fun Day @loobie75 exercises which made up her giant sets were: 5 Trap bar deadlifts 5 Goblet Squats 5 Dumbbell Bench presses 5 Dumbbell Push Presses #sundayfunday #nhsworker #nurse #lifted #womenwholift #followtheprogram #trusttheprocess #puregymsouthamptoncentral #southampton

25/06/2021

The Romanian deadlift (RDL) is an excellent exercise for the posterior chain (the muscles in the back of your body).

Here's @alison.wood.3994 with a set of eight repetitions from today's session. The tempo of the exercise is:

Three down

Two pause at mid shin

Then stand up

A little bit on the history of the Romanian deadlift:

Many years ago Nicu Vlad a Romanian weightlifter was seen by some American lifters doing a flat backed semi-stiffed legged deadlift in the Olympic training hall. Since he is Romanian, the exercise became known as the Romanian deadlift, and that is the name most people know the exercise by.

#deadlifting #romaniandeadlift #lifting #lifted #womenwholift #hinge #pt #coaching #health
#fitness

24/06/2021

What's in your fridge?

What you eat and drink will depend on what your health and fitness goals are.

What's in your fridge?

What you eat and drink will depend on what your health and fitness goals are.

[06/21/21]   What are your goals for this week?

20/06/2021

A very well paced mile (1609m) from Kate this morning. #gettingquicker

A very well paced mile (1609m) from Kate this morning. #gettingquicker

18/06/2021

@gigglygiggler pressing on with the 16kgs dumbbells this morning with focus and control.

#gettingstronger #stronger #fitness #friday #fit #fitnessmotivation #followtheprogram #trusttheprocess #pt #coaching #puregymsouthamptoncentral #puregymsouthampton #puregym #gym

16/06/2021

@tdsp_james bringing up a century on the assault bike.

Plenty of power was put through pedals.

Tonight's protocol was 5x10s (rest 50s).

#sprints #fitness #footballfitness #power #personaltraining #coaching #followtheprogram #trusttheprocess #southampton #steppingitup #intervals #hiitworkout #workout #progress #summer #fatloss

@tdsp_james bringing up a century on the assault bike.

Plenty of power was put through pedals.

Tonight's protocol was 5x10s (rest 50s).

#sprints #fitness #footballfitness #power #personaltraining #coaching #followtheprogram #trusttheprocess #southampton #steppingitup #intervals #hiitworkout #workout #progress #summer #fatloss

16/06/2021

How fast can you cover a mile on the assault bike?

Carolyn covered a mile in a new PB time of 3mins and 4 seconds this morning.

How fast can you cover a mile on the assault bike?

Carolyn covered a mile in a new PB time of 3mins and 4 seconds this morning.

12/06/2021

Rise and shine it's super set Saturday time!

07/06/2021

This has been a very productive eight weeks back in the gym

Confidence is increasing
Better eating habits are forming
Better sleep patterns are forming
Everyone is enjoying exercise

This leads to:

Form improving
Inproved mobility
Better joint health
Inches being lost
Losing kgs
Lifting heavier weights
Having more energy
Your body is more efficient
Going further
Going faster
Being positive

Keep moving and keep improving.

#keepgoing #keepmovingforward #mondaymotivation #fitness #weights #gym #gymmotivation #pt #gym #fitness #puregymsouthamptoncentral #puregym #pt #coaching #followtheprogram #trusttheprocess

This has been a very productive eight weeks back in the gym

Confidence is increasing
Better eating habits are forming
Better sleep patterns are forming
Everyone is enjoying exercise

This leads to:

Form improving
Inproved mobility
Better joint health
Inches being lost
Losing kgs
Lifting heavier weights
Having more energy
Your body is more efficient
Going further
Going faster
Being positive

Keep moving and keep improving.

#keepgoing #keepmovingforward #mondaymotivation #fitness #weights #gym #gymmotivation #pt #gym #fitness #puregymsouthamptoncentral #puregym #pt #coaching #followtheprogram #trusttheprocess

02/06/2021

Strong lifting from @alison.wood.3994 in this mornings session.

#trapbardeadlift #ladieswholift #focus #lifitng #lifted #pt #coaching #summer #personaltraining #focus #deadlifting #followtheprogram #trusttheprocess

31/05/2021

It waz Ski erg sprints for @loobie75 & @carolynsmall6235 this morning.

#skierg #sprints #fitness #workout #bankholiday #coaching #personaltraining #pt

30/05/2021

@gigglygiggler 4 minute row from today's session.

She covered 70m more than last time.

#progress #followtheprogram #trusttheprocess #enjoyit #fitness #rowing #concept2 #gym #pt #coaching

@gigglygiggler 4 minute row from today's session.

She covered 70m more than last time.

#progress #followtheprogram #trusttheprocess #enjoyit #fitness #rowing #concept2 #gym #pt #coaching

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Pure Gym Southampton Central Mountbatten Retail Park, Western Esplanade
Southampton
SO15 1QJ

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
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