Adam in Adelaide, South Australia | Fitness trainer

Adam

Locality: Adelaide, South Australia

Phone: +61 401 291 158

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25.01.2022 There are a bunch of muscles that make up your hip flexors. TFL, Psoas, Rec Fem and a few more, but today I'm going to show you how to release these three. Getting a good release in these areas can really help with getting relief from hips that feel tight and maybe overused. ... Sure there's a lot more to it than just releasing them and getting on your way. But at least by going through each of these releases you'll get some relief so you can get on with your day and your workout. Just don't spend hours doing it. Pick one or even two of these to add into your workout or between exercises so your hips feel less tight and you can squat a little deeper and better.

25.01.2022 Release your quads actively -- Just rolling up and down sometimes just doesn't cut it. -- A much more effective way is to massage your quads while taking them through some range of motion.... -- This can be super sore but also super relieving at the same time. -- Just by hitting your quad at a few different angles and ways can lead to a much more effective foam rolling session. -- By trying a few different techniques you'll find you'll safe time and get even more relief. -- Key Tips: + Rest your quad on the foam roller. + Find a sore area, bend your knee and roll since to side on your quad. + Secondly, resting on another sore spot, bend and straighten your knee -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

24.01.2022 You're probably thinking "Yes I get it already! You've recovered from every injury under the sun and want to help people to do the same... blah blah blah" --- You're probably tired of hearing this so here's a few things about me that you didn't know... --- I was hardly active as a kid.... -- I was WAY too busy playing games like Zelda Ocarina of Time or Super Smash Brothers late into the night or playing guitar learning old school riffs from Black Sabbath. Some of the best times, I'm not joking. -- I also used to have hair down to my shoulders late into my teens. --- I used to play soccer in high school but I missed a lot of the games because I was too lazy with getting up so early in the morning. --- I was always called skinny in my teens and one of my biggest reasons for working out was to stop people from calling me that! -- After a few years of lifting mission complete. --- I love watching shows that take things too far like Rick and Morty, South Park, Workaholics and Family Guy just to name a few. -- I hate spending precious time on things that make no sense or serve no purpose (in my eyes) and am constantly questioning the reasons behind all actions in life. -- My GF hates this! Apparently "I just can't be told". -- This helps me to always try to find quicker and more efficient ways to do things to save time and money...this goes for both myself and my clients. See more

23.01.2022 Do you love deadlifting? But you've been having some back pain that gets worse whenever you do them? There are some great alternatives to deadlifting that won't make your back pain worse. I've chosen each of these deadlift alternatives for different reasons. ... One is an easier version of the deadlift. One is like a deadlift but at a very different angle making it a lot easier on your back. and the last one requires you to really use your core. Each has its uses in different situations. You just have to figure out which one works best for you and slowly progress yourself. So start light and work your way up to respectable weight and start to branch out to other exercises from there. Back pain is a long game. But you can only really beat back pain if you can do the things without pain that once did.

23.01.2022 Yes, of course, stretching actually does work! But it depends on what you think it can and can't do. There is so much misinformation about what stretching can do and most of it is pretty overrated. ... Without getting into a rant about that I'm going to tell you what stretching really does. It gives your body a temporary increase in range of motion in a muscle and or joint. Yes... it is only temporary. That is if you just stretch in isolation and then just go back to the couch and watch Netflix all afternoon and do nothing else. But sometimes that's not the reason why stretching isn't working for you. You could be stretching a part of your body that is so jammed up because of another part of your body is the culprit! Or it could be because your stretching a body part that "feels" tight but is actually quite flexible and doesn't need stretching at all. It needs something else... Yes, you gotta watch the video to find out.

22.01.2022 I went for a big wind up with the wheel and something bad happened - My shoulder just kind of clicked out of place and I almost didnt make it out of that roundabout without hitting something! It was scary to say the least. - I pulled over, took a few breaths and felt a huge sigh of relief that I was OK... - Little did I know that this event would affect me for the better part of my 20s. - That night I started getting pain and discomfort in my right shoulder that wouldnt go away for weeks - I went to my doctor got an ultrasound and was told there was no problem. - I was so confused and upset! - I didnt know what to do so I took someones advice and went to see a Chiropractor. - With the pain gone I started training in the gym as if it never happened. - Soon after, the pain came back and it affected my training dramatically. - I was so angry! - I blamed the Chiropractor and switched to a Physio And... - It happened again! - I got better, went back to the gym and either the pain/discomfort came back or it would show up in a different area. - My hip, hands, neck, knee, lower back, the other shoulder yep thats most of the places - I felt so helpless, confused and angry that this was happening to me, I was falling apart :( - I was in half the mind to admit defeat and accept that I was going to have these issues forever - Well, that was me about 7 years ago. - Fast forward to now and Im happy to say it all worked out for the better. - I feel stronger and much happier than Ive ever been to before! - I've now come to terms with my past and learnt that it's given me a direction and passion to help others in a similar situation. -- In short, I'm kind of happy this stuff happened...adversity creates great strength #nevergivein See more

22.01.2022 Merry Xmas from the team (just me) at Adam - Movement Therapy! -- I hope everyone has had a great day with friends and family and successfully eaten their weight in lasagne and turkey! -- Let us hope that 2021 is a much promising year.... -- Thanks everyone that has supported my page by either liking, commenting or even watching my content. -- You know who you are! -- Love ya more than I like pizza and lasagne put together! -- See more

21.01.2022 GOT A SORE THUMB? -- There was once a period of my life when I had so much pain in my thumb that I could not pick up a spoon! Not joking here -- You really don't realise how important your thumbs are until you can't use them... -- If you're on your phone as much as me, you've probably experienced some sort of thumb soreness or even pain -- Massaging your hand can help but get stuck into those fibres a little higher up your forearm can give some great results! -- It works so damn well I kid you not. Give it a try. -- Key Tips: + Press a ball into your the top of your forearm as shown in the video + Hold anywhere from 15 to 60 second or until you feel relief + Press and hold that same spot make a fist and move your fist in a circle or up and down + One that same spot open and close your fist. -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

19.01.2022 Happy Fathers Day!

19.01.2022 If you've got back pain, you've probably been told that you need some core exercises. Sure that's a great idea! But there are plenty of exercises on the internet you'll find that might be just a bit hard for you right now. ... Because they could make your back pain feel even worse. That's why I've come up with 3 of my most favourite core exercises for back pain. Each of these are great starting points if you've got back pain now or are just getting over your back pain and want to start strengthening your core. Twisting, and flexing your spine might be a bit too much for you at this point. So trying something that will still work your core but not cause too much stress on your back is key. You've just got to start small and then gradually increase the difficulty and you'll eventually get back on your feet and progress. Just don't go any quicker than your body wants you to.

19.01.2022 THE WORLD'S GREATEST BACK STRETCH -- Cat Camel is a classic catch-all backstretch.... it just feels great! -- If you've got a stiff upper back from working the desk all day this a great and easy way to get things moving again during your workday or before your workouts. (If you can find a private space) ... -- Try ROUNDING your back as evenly as possible, you'll be surprised how much your core will come into play trying to do this (that's a great bonus). -- Be careful not to hinge (or stretch) just one part of your spine which could cause pain. Take it slowly and the more reps you do the bigger arch you'll be able to create! -- Key tips: + Get on to all fours + Round your whole back by pushing you're but under and pushing your chest through your upper back. + Then do the opposite let your belly drop to the floor and bring your chest through your arms. -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

19.01.2022 Is there anything worse than waking up with a sore neck?! -- Of course there is...but it's a different kind of pain when you did nothing wrong in the first place. -- All you did was go to sleep and you woke up that way... How frustrating! ... -- I hated this so much so that I would take my pillow everywhere I went so I didn't risk having that terrible annoying pain from coming back. -- I would take it to my girlfriend's house routinely and I even remember taking it to Melbourne and Sydney on the plane . -- There were even times when I didn't have the right pillow so I decided to go home to sleep the night rather than staying with my girlfriend... Crazy right?! -- I'm so glad those times are behind me! -- When was the last time you woke up with a sore neck? Comment below See more

19.01.2022 What goes into your oats? -- It's winter so I'm back on the oats because I'll do anything that makes freezing my ass off that little bit more tolerable. -- Here's what goes into mine every day:... + Oats with water + Fruit (kiwi, banana or frozen mango) + Berries (frozen raspberries, blackberries or mixed) + @bulknutrients WPC (salted caramel or vanilla) + Cinnamon + Physilium husk + Chia seeds + Honey -- What goes into yours? Comment below See more

19.01.2022 Everyone wants a bigger bench press right? And people will tell you the only way to increase how much your press is just by doing more bench press. Yes progressively increasing the weight over time will lead to you lifting more over time, especially if you are a beginner. ... But eventually, you'll hit a plateau and you just can't keep putting up the weight like you used to. That means you've reached your strength gainz limit on the exercise and need to start focussing on other aspects of the lift you haven't considered. You have to start picking apart the lift and work on those parts individually. Eg find some weak points you might have with the lift and make them better. This might mean increasing how fast you can push the bar or increasing your strength and technique with the bottom and top portion of the lift. In this video, I give you 3 ways to do just that. Focus on these 3 exercises before you go back to pushing heavyweight and you'll find the weight will be flying off the bar!

19.01.2022 FIX YOUR BENCH PRESS -- When bench pressing you want to be able to maintain a nice arch in your upper back. -- This makes it easier to keep your shoulders down and squeeze your shoulder blades together.... -- By using the break the bar cue and pushing into the floor this locks down your shoulders and whole body are really stable. -- That way your chest and arms only have to worry about pushing the heavyweight up. -- But a lot of the time people I see have stiff upper backs and just can't get a decent arch...if thats you look at loosening up your T spine with a foam roller or some cat camels. -- Key tips: + Screw your feet into the floor, get a bit of an arch and break the bar by trying bend the bar in half in front of you, this should bring your elbows close to your rib cage + Unrack the barbell and begin to pull the weight to the bottom of your chest + At the bottom push the weight up and away from you, lining the barbell over your upper chest See more

18.01.2022 We've all trained our core doing sit-ups, crunches, side crunches, bicycles, and Russian twists right? But all these ab exercises are doing just that, just exercising the muscle in our stomach. In other words, they isolate the different muscles of our core very well. ... But here's the thing, in real life isolating our core doesn't really make much sense. You can do all the sit-ups, crunches, and bicycles you want will they transfer to making your gym lifts any better? Well, not as much as you would think. Sure working different parts of your core in isolation can help to build bigger muscles in that area and some endurance too and a little bit of strength. But when you're doing bigger lifts your body is using its core with a whole bunch of other muscles at the same time. So it's a good idea to train your core much the same way it would work in your bigger lifts. It just makes more sense to your body and has more transfer to other areas of your life and lifting. Here are my 3 most favourite ways to do just that.

16.01.2022 OLIVER'S BACK PAIN STORY -- @oliverhughes66 was avoiding movements like deadlifts and squats for almost 2 years because of his back and hip pain. -- He just couldn't get his body back to 100% and be confident he could squat and deadlift without it ending in pain and disappointment.... -- He's now going from strength to strength, lifting heavy with no fear of his pain ever returning! -- In our last session, he lifted 3x5 @ 122.5kg with no pain or trouble, except a little sweat. -- Here's what Oliver had to say. -- "I recommend Adam to anyone with a niggling injury or pain that just keeps coming back. I had lower back and hip pain for a year and a half and despite a lot of physio, chiro and research online, it didn’t feel like I could ever get back past 80-90% fitness." -- "I was at the point where I just had to avoid doing any movements or workouts that would aggravate it." -- "I can say now that I can complete all of the movements that I had been avoiding, pain-free, and I’m getting stronger every week." -- "Adam will keep digging until he finds the root cause of the issue and along the way, he will fix a whole bunch of other movement problems you didn’t even realise you had, as long as you commit yourself to the process." -- Do you have a similar story to Oliver's? -- I'm looking for 2 more people this week with lower back pain who want help with getting out of pain and back into the gym as soon as possible. -- Send me a DM and you could soon become another success story just like @oliverhughes66 and my other client's who have said goodbye to their back pain. See more

16.01.2022 Stretching has been around for a long time. But is it good, bad or even a good use of your time? Well, it really depends on what you've read and what you think stretching is doing versus what it actually is doing. ... One I always hear is "I got injured because I didn't stretch enough" or "I'm really sore because I didn't stretch enough" or "I can't touch my toes because I always forget to stretch". Really?! Is stretching really that great that it single-handedly can prevent you from ever getting sore after a workout, help you touch your toes and or ever get injured? Sorry, but it's not as magical as you're led to believe. Sure it has its uses, but most of what you hear isn't quite true.

15.01.2022 Open up your hips with this -- We've all tried and done this stretch before right? -- Rather than passively sitting into this stretch though I think it's always a better idea to make it more active.... -- It saves you the time you get better results. -- Key Tips: + Lie on your back + With straight leg pull your leg up with a band or towel until you can't anymore. + To get further flex your whole leg for 5 seconds and push further (repeat 4-5 times). -- What's your favourite stretch? Comment below. See more

15.01.2022 Don't roll your quads like this. -- Don't be lazy on your foam roller or you could end up sore in other areas of your body. -- Ever got a sore neck from sitting on your computer and phone for too long?... -- Well, the same can happen on your foam roller if you don't pay attention. -- It's best not to let your hips dump into the floor and have your neck cranked forward and up. -- Treat it almost like at exercise in its self, keep your neck and hips in a nice position eg neutral and kick one leg out for support. -- Don't be lazy, and follow these key tips. -- Key tips: + With one leg on the roller have your forearms on the floor. + Kick out one leg for support and keep your butt tucked under. + Breathe into your belly and no pain faces! See more

15.01.2022 Sometimes you're just not where you really want to be... -- So you have to focus on other things until you are. -- Back when I had my first injury (my shoulder), I couldn't overhead press or even bench the bar without being in terrible pain.... -- This was me in my 20's running around after Physio's and Chiro's trying to get someone to fix all my problems. -- Long story short it all worked for me. -- But I didn't get better overnight, it really did take many years to get all my shit sorted because so much came up along the way. -- So there were a lot of times where I wanted to do something but my body just said: "no, not now, not yet". -- I had to respect that and just focus on what I could do now and get the most out now until I was ready for what I really wanted to do. -- And I wouldn't have ever tried so many different things if I didn't have so much trouble in my past. -- Sure I tried a few things that I didn't like but some of them I did and kept doing when I got better -- Going for a good hike is one of them. -- Just because you can't do what you really want now doesn't mean that you can't find something you'll enjoy along the way. See more

14.01.2022 Kettlebell swings can tough to get your head around. Is it ok to let your knees come forward and feel it in your quads and back, or do you want to utilise your posterior chain ie (hamstring and glutes) more by pushing your hips back? Both are fine. ... Most of the time people want to use a Kettlebell swing to get their hamstrings and glutes firing. But they end up using their quads and lower back which looks like a squat instead of a hip hinge swing. So today I'll go through how you can turn your squatty swing into a more conventional Kettlebell swing, which is a lot more like a conventional Deadlift or RDL. Haven't quite mastered the RDL and/or Deadlift? That's ok because I'll show you just how to progress without them and go from a squatty swing to a hingey swing within just a few drills.

13.01.2022 Which would you choose? -- These don't have to be the two options we have to choose from when we experience pain in the gym. -- There are so many in-between options.... -- Getting on the foam roller or trigger ball and getting some relief during your session can help immensely! -- Or you could take a deload week or go hard in other exercises that you feel a lot less pain for a little while. -- But yes there's always that voice in your head saying "it's all or nothing" that's hard to silence. -- Just weight up the risks, will this make my pain worse? Will changing my exercises selection for a few sessions really affect my gainz in the long term? Or will take a dead week to be actually good for me? -- If your answer to the first question is not a resounding no, then I would think twice about it. -- Which button are you more likely to push? The blue or the red? Comment below See more

13.01.2022 WHAT'S THE BIG DIFFERENCE? SQUAT VS DEADLIFT -- The key difference between a squat and a deadlift is your hip movement. --... Deadlift: Hips are primarily moving backwards. -- Squat: Hips are primarily moving downwards. -- Yes of course I know they are moving back in the squat too and a little down in the deadlift. -- But most of the hip movement is either going forwards or backwards. -- It's even more obvious in the Romanian Deadlift (RDL) and Front Squat. -- RDL: Hips move backwards -- Front squat: Hips move downwards -- Don't over complicate it! -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

12.01.2022 The Deadlift will make or break you. There are so many bad stories of lower back pain, slipped discs, you name it, if someone is talking about back pain in the gym they will have a bad deadlift story or just avoid it like the plague. And with good reason, because you don't want to go for a PR on this lift unless you really know what you are doing... and most of us don't have a clue.... Sounds like me in my early 20's! It's not just as easy as picking up something heavy up from the floor, there's a lot more to it than just that. Ever heard of breaking the bar or spreading the floor? If you haven't, you really need to watch this video. If you haven't mastered these two concepts you're lifting could be a lot better, safer, and well... heavier! Using these 3 exercises before you deadlift will give you a chance to master your deadlift and create one that is better, stronger, and much safer.

10.01.2022 FIX YOUR LUNGE -- Ever just thought lunges, in general, make you feel wobbly and you just can't get the hang of them? -- You're either not using these few simple cues or just unco all together ... -- You gotta keep those hips stable as much as possible otherwise your body will just feel like jelly and crumble... especially if you start upping the weight right? -- You can either think of screwing into the floor with your feet or pushing your front leg back and back leg forward. -- This gets you glutes and core more engaged and keeps your hip stable to your legs can move more freely and focus on pushing the weight and keeping balanced. -- Key tips: + Before descending push your front hip back and your hip back forward (screwing your body into the floor) + In the decent, pull your body down to the floor + To lunge forward push through your front midfoot and squeeze your butt at the top. -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

10.01.2022 GYM TOUR -- I don't have or need a lot of equipment in my sessions besides a few Kettlebells, Barbell, foam rollers and some bands. -- Machines just aren't necessary for what I do.... -- Anyone can learn to use those things in seconds with very little to no thought but it takes years to really master bodyweight and barbell training. -- Generally, I'm the last resort for people who have been convinced by various practitioners that there just isn't much they can do except avoid what they love doing... -- Like lifting weights and playing a sport like they used to. -- I am here to restore hope because if I can come back from injury so can you! -- And the best way to do that is to teach your body how to become more resilient and strong AF. -- Interested to see how I can help you return to the things you love? Send me a DM. See more

09.01.2022 The Lazy way to foam roll your quads -- Want to get relief from rolling your quads without even having to actually roll? -- The contract-relax technique does just that... ... -- Just be careful and it can be a bit gruesome on tight and sore quads. -- You're basically squeezing your whole leg and then breathing out and relaxing into your foam roller. -- It works in a similar way to a PNF stretch. -- Another way is to scrub your quad on the foam roller, just by dragging your leg left to right on the foam roller... -- Again this is equally as gruesome as the contract-relax method. -- Have fun, and remember to smile . -- Key Tips: + With your quad on the foam roller, stop on a sore spot. + Take a big breath in and squeeze your entire leg for 5 seconds and breathe out relaxing into the foam roller. + Find another sore spot, with your leg straight, drag your leg left to right on the foam roller. -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

09.01.2022 Back squats are hard enough for your hips right? But they are also hard on your T-spine (upper back). Especially if you want to back squat with a barbell on your back.... And if you want to lift a decent amount of weight this is how you want to be squatting. It's hands down the best way squat tonnes of weight in the gym. The problem is that some of us have a lot of trouble getting the barbell in a good and comfortable position on our back. Most of the time it isn't that you don't know how to do it. It's that your back is so jammed up you just can't get it far enough down on your back and use your upper traps and rear delts as a shelf for your barbell. If you're wanting to hit some PR's this is the way to go. But if your shoulders are rounded and you can't even scratch the middle of your back, you're not gonna have any chance of hitting the numbers you want and deserve. So you just need to follow a few drills, open up your back, and then learn how to use this newfound mobility. Yes, that's exactly what I've done in this video for you. Enjoy!

08.01.2022 In this video, I go through 3 great mobility exercises for your tight ankles and calve. Before doing any mobilisations on your tight ankles, I would suggest using a foam roller or trigger to release any sensitive spots in your calf as this can sometimes be the cause for restriction. Once you've done that then move on to the other exercises. Makes sure with any of these exercises that you test and restest so you know what works best for you. ... For example. Test your ankle mobility before you foam roll your calf and then recheck how it feels and see if it gave you any extra room to move. If not move on to the next exercise and repeat. Find the 1 or 2 exercises that work best for you and begin to include in your workout program to get the best results.

07.01.2022 Hip mobility routine -- This hip mobility routine is great to do on your days off from the gym or right before your about to hit legs and do some squats. -- You'll never skip leg day again because you'll be so prepped and ready every time with this little routine. ... -- I've included a whole bunch active and a few passive stretches that all work together to open up each and every part of your hips so you can achieve that ultimate deeper and more comfortable squat. -- You can run through the routine once or twice or just pick out a few good parts to add to your own warm-up or mobility routine. -- Just don't waste all your time mobilising your hips as you want to lock in that mobility you've gained from the routine by test driving it in your workout, that's the only way your body will remember the mobility it gains. -- The routine: + 90/90 hip opener - 1x20 + Hip side rolls - 1x20 + Scissor stretch - 1x10 + Happy baby stretch - 1x10 + Squashed frog - 1x10 + Hip flexor stretch - 1x5 (each side) + Runner's stretch with twist - 1x10 + Squat to toes - 1x5 -- Music Sparks by @chaelmusic See more

06.01.2022 The best time to roll your quads -- I always recommend rolling out your quads before your workouts so you can get some much-needed mobility in your hips and then put it to good use right away. -- It's most useful when done before any lower body workouts of course as you'll find having more mobility in your hips and by desensitising your quads will allow your glutes to kick in more.... -- Don't waste too much time on it though, no more than 5-10mins should be more than enough otherwise you're eating into your precious workouts! -- If you're finding that you're spending over 10 mins consistently ask yourself could you be more efficient with your time? or have you got something more than just sore quads going on? -- If you answered yes to the last question. Go get yourself checked out and see why this is happening so you can spend less time on the foam roller and more time lifting heavy things. -- Key tips: + Roll your quads before upper body workouts. + Spend no more than 5-10 mins rolling and move on with your workouts. + If your tightness/soreness just isn't going away and is getting in the way of your workouts seek some help. -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

05.01.2022 Are your hips actually tight? -- A lot of the time I see people stretching every part of there body thinking it's going to fix all their problems. -- But stretching is best, for one thing: that is temporarily increasing your flexibility or range of motion.... -- So what if you've already got a good amount of flexibility and range of motion but you feel like you're just tight? -- The only way to find out is to test. -- See there is a big difference between active range and passive range and that's what this test shows. -- The passive range is how far you can lift your leg up with assistance, whereas the active range is how far you can lift it without assistance. -- Typically people who have trouble with one or the other will both still feel tight! -- Though I'd only recommend stretching to a person who has issues with there passive range, eg they just can't get there leg up to any further with the help of a band, they are just jammed up! -- Whereas if you lift your leg up unassisted and stop short but you can go much further with assistance, you're not jammed up, stretching isn't gonna help you much further. -- You'll need to work on more things like stability and improve how well your body moves. -- Key Tips: + lying on your back lift your leg up without any assistance (this test your active range) + Lift your leg up but with the assistance of a band or towel (this tests your passive range) -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

04.01.2022 WHY I WANT BIG GLUTES -- Reduced Injury Risk Ever go into a deep squat and your back rounds and your knees fold in? --... The primary use of your glutes is to stabilise your pelvis and stop your body from getting into these compromising positions under load. -- The less time you spend with your lower back rounded and your knees folded underload the more your knees and lower back will like you and not give you that dreaded thing we all hate called pain. -- More Power and Strength If your glutes are good at their job, (stabilising your pelvis). Guess what? -- That means the rest of your body (arms and legs) can focus on pushing/pulling the weight and not much else. -- The more stable your torso/spine, the more power output your body will grant you. -- Aesthetics and Posture Yes, even if you're a bloke a bigger butt is going to look better than a flat one... Just ask the ladies. -- The glutes also help with keeping you tall and more upright, think about the top portion of the deadlift. -- If you're in a job that requires a lot of sitting down this can cause your glutes to become inactive over time and lead to some not so great habits and postures. -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

04.01.2022 Have you been told that your hip flexors are weak and need strengthening? Well, they probably aren't telling you the full story. Sure you could have somewhat weak and tight hip flexors. ... But the question why is there something wrong with them in the first place? If the real problem was they are just weak wouldn't training your hip flexors directly a few times a week do the trick? If not then you might be missing something. It might have something to do with how your pelvis moves or doesn't move during your day to day or in the gym. In this video, I'll explain more.

04.01.2022 Geoff is finally putting the finishing touches to his Deadlift. -- Sometimes learning how to deadlift can be a huge struggle...heck it was for me many years back. -- To be honest Geoff's experience hasn't been that much different because he had to break some deeply ingrained bad habits.... -- A big one for him was overarching his upper and lower back... Yes, that "duck ass" pose we all have seen before. -- I used to do exactly the same! -- Essentially he had to learn how to do the exact opposite of that, tuck his butt under and drop his ribcage. -- But it's not as easy as you think . -- Geoff had to work damn hard for it! -- So when you see someone perform a textbook deadlift like this, give them the respect they deserve because for most of us to achieve something like this, it doesn't happen overnight. -- Good on you @studioalumni See more

04.01.2022 SHOULDER PREHAB 101 -- When you think shoulder rehab/prehab I'm sure horrific visions of endless amounts of rotator cuff exercises appear that is enough to keep you awake at night. -- I'm not saying they are completely bad. I just think we should shift our focus onto something that makes much more sense to our bodies.... -- After all, do any of those rotator cuff exercises look like movement you would do in a big lift or in your daily life? Not really. -- Spending more time getting better at positions that you use all the time makes a lot more sense to me and the clients I help. -- For instance, with this exercise, we can challenge the bottom position of our shoulder press using the bottom-up method. -- Not only are you working on more stability in the shoulder joint but at the same time you're building strength and endurance too, so when you're ready to press up your shoulder won't fall out of position causing injury. -- Think of how much time you'll save! -- Key tips: + Starting with a light kettlebell + With a firm grip hold the kettlebell upside down with your shoulder at about a 90-degree angle. + Keep your elbow close to your body by lushing your armpit forward. + Go for a walk around the gym for 10-20 steps -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

03.01.2022 HAPPY NEW YEAR! -- Yes I know it's been a rough year for all of us in one way or another with Rona on the loose. -- Though I hope in some way or another we're able to look at the silver linings to this whole situation that has been going on since early 2020...can you believe it!? ... -- For myself it gave me the time to finally start a YouTube channel and start posting longer form videos... Which is something I'd been putting off for months and months! -- I also put some extra hours into my study and started to refine my whole process for helping clients return to the gym for good. -- Despite the situation in the world I helped way more people than I did the previous year and I am so grateful for that. -- If you're looking back in the year thinking of all the time and money you've wasted on therapies that didn't help, I've been there...many times. -- But now that I'm back to health I don't look back as it being wasted, they were all just small steps towards finding something that worked for me. -- It's only wasted if you stop trying... So don't stop... EVER! -- What was the one good thing that came from 2020 for you? comment below See more

03.01.2022 You just can't beat the basics! -- Recently I went a bit too hard with my rings training trying to get my first front kip...and I had to pay for it!...but I still got it -- I ended up with a bit of shoulder pain on my right side simply because I went for a move I just wasn't ready for ...... -- Yes, I'm not made of steel and make mistakes too. -- So what did I do? -- I used my trusty foam roller and trigger ball with a bit of manual therapy from @mattgrosser_mskmyotherapy to give me a bit of a head start with the pain. -- I realised I had a few things I needed to work on with my shoulder which I now include in my warm-up which progresses to getting back to some basics moves. -- Shoulder extensions, Slow and strict Dips, Pushups and Pull-ups. -- My aim is to further refine my skills and confidence slowly becoming more comfortable with my training again. -- This ain't sexy, complex or exciting or even a secret system, but it gets the job done! -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

02.01.2022 You've probably just bought a massage gun or received one as a gift for Christmas. But do you have any idea how to use this thing and all its connections? Don't worry I'll explain.... These are a great quick and easy way to help you to relieve some tight muscles, trigger points, and any painful spots you might have from your training or your job. They are an excellent tool... if you know how to use them. I recommend using massage guns pre-workout the most. It's a good way to gain some extra mobility to rid yourself of any pain and niggles so you can get on with your workouts. You can also use massage guns as a great recovery tool to lessen some discomfort you might have from a new workout schedule and ended up with some delayed onset muscle soreness. Sorry but it's not going to prevent you from ever getting sore from the gym or help you break up adhesions or scar tissue. Seriously though, you need a huge amount of force to break up scar and muscle tissue. What it will do is get your body feeling like it should, pain free. Much like a foam roller or trigger ball, Its effects are temporary but still useful in the short term. So don't waste any more than 10 minutes of your time before your session, otherwise, you'll be eating into your ever so precious workout time. That's where long term gains are found.

02.01.2022 THE ULTIMATE TRAP RELEASE -- This Upper Trap release used to be my go-to for relieving neck pain/stiffness. -- It's saved me and a bunch of my clients from that dreaded tight trap feeling we ALL experience sometimes.... -- If you hold a lot of tension in your upper traps (like the majority of people) you will have a lot of fun with this. --- If you feel a bit dazed after doing this release I can understand. These muscles are very overused, especially in the office. -- Tips: + Place a ball either in a door frame or a squat rack. + Tackle the ball pressing the ball into the very top of the upper trap. + Swing your arm behind the back and try not to cry. + Swing you arm forward and backwards for mire active release...try not to cry. -- Want to return to the gym after injury? Click on the link in my bio for my FREE GUIDE: 7 Lifts To Bullet Proof Your Body After Injury. See more

01.01.2022 Chin Ups -- If you're not doing this one thing you're doing it WRONG! -- Pull your shoulder blades down!

01.01.2022 Welcome 2021! -- To kick off the year and finally say goodbye to terrible 2020. -- I thought I would share some of my finest memes from 2020 just in case you missed them.... -- Swipe Left and Enjoy! See more

01.01.2022 Back to the barbell! -- After realising I've done very little work with the barbell this year... -- I've decided to give the rings and bodyweight training a rest and go back to some simple barbell strength training.... -- Variety is the spice of life right? -- Yes, changing things up can be great for your mind but also good for creating a more balanced body too. -- Gymnastics and barbell training is very different in nature and I feel every time I switch from one to the other my skills and strengths become more substantial. -- Don't be afraid to change to a different way of training because trying something completely different can often show up your weakness. -- For instance, I often feel the work I do on the rings leads to a more stable set of shoulders which leads to a bigger bench press. -- In essence, the only way to get stronger is to focus on your weaknesses and turn them into your strengths. -- And isn't that what training is all about?! See more