Pwrfull

Live around the corner? Work around the corner? Same gym.
The programme gets you results. The room gets you back next week.
Real coaching. No noise.

5 km. Your pace. Good company. ☕

Social Run + Coffee. Thursday 4 June, 08:00 sharp.

Guided by triathlete Ralph, all levels welcome.

Coffee at after.

Free · link in bio

Run. Move. Connect.

Thursday, we wind the week down together.

Social Run + Drinks. 5 km through the Houthavens, starting at PWRFULL — 14:30.

Drinks after at Heren 2’s Houthavens Botanique from 16:00.

No pace, no pressure. Run, walk — your call. Show up, stick around, meet the neighborhood.

Thursday 7 May · Free entrance · Sign up via link in bio

Most people think “hip mobility” just means stretching, but true mobility is about having strength through a full range of motion. We want joints that are both mobile and stable.

Here are 4 of my go-to moves for building hips that feel as good as they perform:
1. Assisted Single Leg RDL: Perfect for isolating the hamstrings and glutes while keeping the hips square. The assistance allows you to focus on the hinge pattern without balance being the limiting factor.
2. Assisted Aeroplane (IR/ER): This is a game-changer for “opening” the hips. It teaches you how to rotate the pelvis around the femur, which is essential for deep lunges and overall joint longevity.
3. Lateral Step Up: We spend so much time moving forward and backwards; this targets the lateral stabilizers (glute medius) to keep the knees and pelvis aligned.
4. Standing Cable Hip Flexion: Strong hip flexors are underrated. This builds active tension at the top of your hip range, improving both posture and gait.