KW Fitness

Choices were made. Coffee was poured....Just not for them 😂

Plato wasn't built on philosophy alone, he was clearly also built by hip thrusts!

Historical fact: "Plato" was a nickname meaning broad-shouldered. Now you know how he balanced the frame.

So stop skipping your glutes!

Comment "GLUTES" and I'll DM you a full lower body routine you can try yourself.

Specialized personal training isn't about making exercises complicated, it's about making foundational movements accessible, safe, and effective for whoever walks through the door.

Whether I’m working with a client in cancer rehabilitation, coaching someone with adaptive needs, leading a group fitness class, or prepping an athlete for a hybrid race—the principles don't generally change.

Here is why these 3 staple exercises are in almost every programme I write at the gym:

1️⃣ KETTLEBELL SUMO DEADLIFT (The Hinge)
• Why I use it: Posterior chain strength (glutes, hamstrings, back), improves sit-to-stand power, and has real-world functionality.

• How I scale it: For rehab clients, we elevate the weight on blocks or use a higher handle to reduce range of motion and protect joints. For athletes, we load it heavy to build explosive hinge power.

2️⃣ SUPPORTED STEP-UPS (Unilateral Strength)
• Why I use it: Fixes left-to-right strength imbalances, builds knee stability, and mimics daily stair climbing or trail running demands.

• How I scale it: We adjust box height and use wall or pole support for anyone struggling with balance or joint confidence. For performance focused clients, we add weight and focus on explosive drive.

3️⃣ FARMER’S CARRY (Posture & Core Stability)
• Why I use it: Builds grip strength, and posture without putting complex stress on the spine or joints.

• How I scale it: unless there is an inability to walk or major risk, It's completely self-limiting If you can pick up a kettlebell, or dumbbell.

No matter where you’re starting from, your exercise selection should fit YOUR body—not the other way around.

Whatever your goal may be, let’s talk about how we can adapt your training to get you there safely.

💬 Drop a comment below or send me a DM.

Finding the Balance: Ultras, Half Marathons, Deka & Hyrox ⚖️

Balancing ultra-distance endurance, half marathon speed, and the power required for Deka and Hyrox has been difficult and something I struggle to create.

Right now, I’m experimenting with different training splits to find maximum efficiency across all disciplines—without sacrificing the movements and training styles I actually enjoy doing.

Today’s session hit upper-body strength, grip stamina, and high-intensity engine work:

Strength Block:
• Barbell Bench Press — 4 x 6
• Half-Kneeling Press — 4 x 8
• Heavy Seated Sled Rope Pull — 5 x 8-10 metres

20 Min EMOM (5 Rounds):
• Min 1: 200m Ski
• Min 2: 6 Burpee Cleans
• Min 3: 250m Row
• Min 4: REST

How do you structure your split when balancing running with heavy hybrid work?