Functionalmovement

Weighted Sissy Squats 💪🔥

They look simple… they definitely aren’t! 😂

Weighted sissy squats are a brilliant way to challenge the quads, knees and core while working on strength, control and stability.

The big thing I like about this movement is the control. You’re not just dropping down and bouncing back up. You’re making your legs work through the movement and keeping everything under tension.

Great for building quad strength, improving knee control and developing stronger, more resilient legs.

And yes… they burn! 🔥🤣

Simple movement. Serious leg work.

Give them a go… but start light and earn the depth. 💪

StrengthTraining KeepMoving!!

ANOTHER ONE SMASHED! 🔥💪🏼

The ladies absolutely brought it tonight!

Hard work. Determination. No excuses.

They pushed themselves, challenged themselves and kept going when it got tough. That’s what makes the difference.

You don’t get stronger by hoping for results.
You get stronger by showing up, putting the work in and refusing to quit.

And these ladies are doing exactly that. 👊🏼

So proud of you all. Keep pushing. Keep improving. Keep showing up.

The results will take care of themselves. 🔥

WELL DONE, LADIES! 👏🏾👏🏾👏🏾👏🏾

Training with Vinnie this morning 💪

And as always… she absolutely smashed it.

She’s been away for a little while, so naturally it felt like she’d lost a bit of strength.

But honestly? She hasn’t.

The strength is still there. The determination is still there. And that mindset she had from the very first day she walked through the door is still there.

Determined. Focused. Ready to learn.

That’s what I love about training Vinnie. She doesn’t just turn up, she gets stuck in and gives everything she’s got.

And that’s why she’s still just as impressive today as she was on day one.

Welcome back, Vinnie. 👊🔥

Another bootcamp session under the belt! 💪🔥

Another group of ladies turning up, putting the work in and absolutely smashing it.

No shortcuts. No excuses. Just movement, effort, sweat and a whole lot of hard work! 👊

If you’ve been thinking about joining us, this is your sign.

Come along, get involved and see what you’re capable of.

Want in?
Just DM me or get in touch and I’ll give you all the details.

Functional Movement | Bootcamp
Train hard. Move well. Feel stronger.

THIS is why you make friends at the gym 😂💪

Walked in. Started my workout. Everything was going nicely…

Then Kelly rolls in…

“What are you training?” 👀

Well… apparently, we’re training together now. 😂

One minute I’m doing my own thing, the next we’re throwing together a completely unplanned workout, mainly bodyweight leg movements, getting through a ridiculous amount of work and having a laugh while doing it.

And honestly, that’s what the gym is about.

Train hard.
Push each other.
Have a laugh.
Uplift the people around you.

You never know who’s going to walk through the door and turn your solo session into something completely different.

Shoutout Kelly 👊

Good training. Good people. Good vibes.

Now… who’s joining me next? 😂🔥

LEG DAY 🔥

Think leg day means squats, leg press and lunges?

Think again, it doesn’t have to be…..

Today I went back to some old favourites.

🔥 Duck walks
🔥 Weighted sled bear crawls
🔥 Harness sled pulls
🔥 Belt squat RDLs (thank you )

The bear crawls and sled pulls are brutal, but I love them because I can seriously work my legs without putting the same load through my lower back.

And those duck walks?

25 seconds was enough to light them up.

So I did it twice and my legs were absolutely screaming! 😂🔥

You don’t always need more weight.

Sometimes you just need to move differently.

With Purpose.

Change the stimulus.

Challenge the body.

Get stronger.

There’s more than one way to train legs. 💪🔥

Duck Walk Challenge……

You know the rules

What you got!!

🦆🔥 THE 30-YARD DUCK WALK CHALLENGE 🔥🦆

27.4 METRES. THERE & BACK.

15 yards out → TURN → 15 yards back.

Sounds easy?

Try doing it without standing up. 😈

⏱️ WHAT’S YOUR TIME?

🟢 60+ seconds — Completed
🟡 Under 60s — Good
🟠 Under 45s — Strong
🔴 Under 35s — Very Strong
🔥 Under 30s — Exceptional
🦆 Under 25s — Freakishly Fast

THE RULES

1. Stay LOW
Thighs parallel or below throughout.

2. NO STANDING
Not even when you turn.

3. NO HOPPING
Every step counts.

4. NO HOLDING ON
Balance is part of the challenge.

5. BREAK FORM?
Start again. 👊

This isn’t about simply getting from A to B.

It’s about strength, mobility, balance, coordination and endurance , all while your legs are screaming at you. 🥵

🎥 Film your attempt.
⏱️ Time yourself.
📲 Tag me.

Let’s see who can break 30 seconds…

And who’s brave enough to chase 25. 🦆🔥

YOUR TURN.

THE CHEST-TO-BAR PULL-UP

When it comes to pull-ups, there are loads of variations.

But if we’re talking about building a bigger, stronger back, I think the chest-to-bar pull-up is the king.

This isn’t a new idea.

It’s rooted in old-school bodybuilding. Arnold Schwarzenegger, Dave Draper and Frank Zane all used pulling movements with a strong emphasis on bringing the weight towards the chest and developing the back.

And it’s not just old-school thinking. Charles Glass — the “Godfather of Bodybuilding” still coaches people today with the same basic principle: don’t just move the body; position yourself so the back does the work.

So what’s the difference?

Don’t think:

“Get my chin over the bar.”
That’s ok but almost like doing half the work(in my opinion)

Think:

Hang.
Chest up.
Engage the shoulders.
Drive the elbows down.
Pull the chest towards the bar.
Control the descent.

Yes, your biceps work.
Yes, your core works.

But if you’re using pull-ups to build your back, your back should be the driver.

Now, I’ll be honest: there isn’t a study proving that chest-to-bar builds more back than every other pull-up variation.

But mechanically, I love it.

It’s a big, controlled pulling movement, and it gives me and many old-school bodybuilders a far stronger connection with the lats and upper back.

So before you ask:

“Did that count as a pull-up?”

Ask yourself:

WHAT ARE YOU TRYING TO ACHIEVE?

If it’s a bigger, stronger back…

Then pull with your back.

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