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Hotel gym Push/Pull workout..... Keeping it simple with this workout doing three back and chest exercises purely to maintain upper body strength while on holiday. 
1) bent over dumbbell row
2) flat bench barbell press
3) wide grip body pull-ups
4) plate weighted push-ups
5) seated low-row
6) flat bench dumbbell press and rotate

Key focus is on good positioning, controlled tempo, form and full range of motion. I'm not trying to break records or make serious gains, just good clean maintenance work.

Rep range between five to 12 and paired one back and one chest exercise as a superset. One minute rest between sets. Three sets per superset. 
Got a good enough pump worth rushing to the pool for though πŸ˜…πŸ’ͺπŸ½πŸ‘πŸ½ #hes_in_good_nick #finland #kuusamo #hotelgym #pushandpull #upperbody #maintenance #vacation #healthandwellness #nordic #fitdad #personaltraining #trainsmart #goodadvice #technique #movementmadebetter #scandinavia #wintertraining #exerciseprescription #christmas #alltomyself #twickenham #longevity #noexcuses #lifestyle #strengthandconditioning #dailyactivity #happy #snowing
Hotel gym Push/Pull workout..... Keeping it simple with this workout doing three back and chest exercises purely to maintain upper body strength while on holiday. 1) bent over dumbbell row 2) flat bench barbell press 3) wide grip body pull-ups 4) plate weighted push-ups 5) seated low-row 6) flat bench dumbbell press and rotate Key focus is on good positioning, controlled tempo, form and full range of motion. I'm not trying to break records or make serious gains, just good clean maintenance work. Rep range between five to 12 and paired one back and one chest exercise as a superset. One minute rest between sets. Three sets per superset. Got a good enough pump worth rushing to the pool for though πŸ˜…πŸ’ͺπŸ½πŸ‘πŸ½ #hes_in_good_nick  #finland  #kuusamo  #hotelgym  #pushandpull  #upperbody  #maintenance  #vacation  #healthandwellness  #nordic  #fitdad  #personaltraining  #trainsmart  #goodadvice  #technique  #movementmadebetter  #scandinavia  #wintertraining  #exerciseprescription  #christmas  #alltomyself  #twickenham  #longevity  #noexcuses  #lifestyle  #strengthandconditioning  #dailyactivity  #happy  #snowing 
Shoulder abduction (with band)

Strengthen the posterior shoulder with this banded shoulder abduction. An area often missed when training and much weaker than the anterior shoulder. Use this to activate and strengthen during shoulder and back workouts. 
A great exercise for anyone who is desk bound (which causes tight anterior muscles, rounded shoulders/upper back). This version has me with flexed hips and a nicely extended back. Have arms long and at shoulder width on bench. Alternate the action taking one arm/hand wider than shoulder width at a time, then bring back to original position. Keep arm long during action and actively move from the shoulder. Feel the scapula retract as you abduct the arm. Keep the shoulders depressed, head and body absolutely still. 
Aim for high reps (15-20 per arm), good form and a big burn.

#hes_in_good_nick #shoulders #posteriorshoulder #delts #infraspinatus #supraspinatus #abduction #stability #balance #retraction #back #upperbodyworkout #finetuning #functionalfitness #painfreetraining #fitnessadvice #coach #personaltrainer #finerdetails #injuryprevention #rotatorcuff #humerus #ballsports #tennis #golf #cricket #backpain #twickenham #correctiveexercise
Shoulder abduction (with band) Strengthen the posterior shoulder with this banded shoulder abduction. An area often missed when training and much weaker than the anterior shoulder. Use this to activate and strengthen during shoulder and back workouts. A great exercise for anyone who is desk bound (which causes tight anterior muscles, rounded shoulders/upper back). This version has me with flexed hips and a nicely extended back. Have arms long and at shoulder width on bench. Alternate the action taking one arm/hand wider than shoulder width at a time, then bring back to original position. Keep arm long during action and actively move from the shoulder. Feel the scapula retract as you abduct the arm. Keep the shoulders depressed, head and body absolutely still. Aim for high reps (15-20 per arm), good form and a big burn. #hes_in_good_nick  #shoulders  #posteriorshoulder  #delts  #infraspinatus  #supraspinatus  #abduction  #stability  #balance  #retraction  #back  #upperbodyworkout  #finetuning  #functionalfitness  #painfreetraining  #fitnessadvice  #coach  #personaltrainer  #finerdetails  #injuryprevention  #rotatorcuff  #humerus  #ballsports  #tennis  #golf  #cricket  #backpain  #twickenham  #correctiveexercise 
Up and overs πŸ•ΊπŸ½ I have posted this hip mobiliser before but without the use of a stick. For those that are struggling with balance the stick should provide just enough stability so that you can concentrate properly on the movement. Don't over grip the stick, just a fingertip or lightly placed palm. 
Try and hit your end ranges with each part of this movement. 
1) take hip/knee into flexion
2) medially rotate hip/leg
3) abduct/adduct hip to take leg over roller
4) extend hip/knee
5) externally rotate hip/leg
6) flex hip/knee and abduct/adduct hip to.....
7) bring leg back over roller

Think about how your leg works when getting on and off of a bicycle πŸš΄β€β™‚οΈ or getting your leg over a fence on a country walk. 
Mobility work should create ease of movement whether in day to day activity or with more intense activity such as sport and strength training. 
#hes_in_good_nick #cycling #countrylife #countrywalk #upandover #movementmadebetter
#dailyactivity #fieldsports #strengthtraining #injuryprevention #getalegup #hiphealth #healthyhips #hipreplacement #fitnesslover #climbing #personaltrainer #warmup #practice #prep #goodadvice #goodform #legday #workout #weights #hardworkpaysoffs #jointmobility #kiwi #longevity
Up and overs πŸ•ΊπŸ½ I have posted this hip mobiliser before but without the use of a stick. For those that are struggling with balance the stick should provide just enough stability so that you can concentrate properly on the movement. Don't over grip the stick, just a fingertip or lightly placed palm. Try and hit your end ranges with each part of this movement. 1) take hip/knee into flexion 2) medially rotate hip/leg 3) abduct/adduct hip to take leg over roller 4) extend hip/knee 5) externally rotate hip/leg 6) flex hip/knee and abduct/adduct hip to..... 7) bring leg back over roller Think about how your leg works when getting on and off of a bicycle πŸš΄β€β™‚οΈ or getting your leg over a fence on a country walk. Mobility work should create ease of movement whether in day to day activity or with more intense activity such as sport and strength training. #hes_in_good_nick  #cycling  #countrylife  #countrywalk  #upandover  #movementmadebetter  #dailyactivity  #fieldsports  #strengthtraining  #injuryprevention  #getalegup  #hiphealth  #healthyhips  #hipreplacement  #fitnesslover  #climbing  #personaltrainer  #warmup  #practice  #prep  #goodadvice  #goodform  #legday  #workout  #weights  #hardworkpaysoffs  #jointmobility  #kiwi  #longevity 
Shoulder mobility

There needs to be good space within the shoulder so that the arm (humerous) can move freely through a good range of motion. This will give you pain free, strong, functional shoulders. 
The aspect of movement I am focussing on here is axial rotation. The ability to rotate (internally and externally) the arm while it is straight. This is the quadruped set up using slider discs but can also be done standing or kneeling. Shoulder rotation also occurs when the arm is flexed at the elbow.

The shoulder not only rotates the arm. Flexion, extension, abduction and adduction of the arm also occurs at the shoulder. These movements also need to be maintained in their own specific way with appropriate mobility drills. 
So the key to maintaining a healthy joint is understanding the key movements it performs. For each of these movements you should have at least a couple of mobility drills that can be practiced. These drills should aim to improve and increase joint range of motion. 
If you have any specific mobility questions send me a message.... #hes_in_good_nick #personaltrainer #axial #jointmobility #rangeofmotion #shoulderrotation #fitnesstips #injuryprevention #injuryfree #mobilisation #shoulders #jointhealth #tennis #golf #cricket #rugby #swimming #gymnastics #climbing #control #functionalstrength #investment #longevity #hardworkpaysoffs #twickenham #london #knees #hip #back
Shoulder mobility There needs to be good space within the shoulder so that the arm (humerous) can move freely through a good range of motion. This will give you pain free, strong, functional shoulders. The aspect of movement I am focussing on here is axial rotation. The ability to rotate (internally and externally) the arm while it is straight. This is the quadruped set up using slider discs but can also be done standing or kneeling. Shoulder rotation also occurs when the arm is flexed at the elbow. The shoulder not only rotates the arm. Flexion, extension, abduction and adduction of the arm also occurs at the shoulder. These movements also need to be maintained in their own specific way with appropriate mobility drills. So the key to maintaining a healthy joint is understanding the key movements it performs. For each of these movements you should have at least a couple of mobility drills that can be practiced. These drills should aim to improve and increase joint range of motion. If you have any specific mobility questions send me a message.... #hes_in_good_nick  #personaltrainer  #axial  #jointmobility  #rangeofmotion  #shoulderrotation  #fitnesstips  #injuryprevention  #injuryfree  #mobilisation  #shoulders  #jointhealth  #tennis  #golf  #cricket  #rugby  #swimming  #gymnastics  #climbing  #control  #functionalstrength  #investment  #longevity  #hardworkpaysoffs  #twickenham  #london  #knees  #hip  #back 
Engine building/steady state cardio

This mode of fitness is not so much in favour these days. High intensity workouts seem to be the preferred choice for most. 
But you must find time to do steady state cardio if you take your training seriously.

I have always used steady state cardio along side my strength and fitness work. It keeps the engine (heart and lungs) strong and robust. Having a good cardio base will allow you to work longer and at a greater capacity. Energy levels will become higher and recovery between bouts of exercise become quicker/easier. 
Steady state training should be done at a challenging but manageable level. Durations should be at least 20 minutes long and I'll aim to keep my heart ticking over at between 130-150 beats per minute. 
You will start to appreciate this type of training when you realise you can go for longer periods with out getting tired. You will also feel fantastic during and after a cardio session.

This mode will burn fat too but will stop as soon as your activity stops too. 
I aim for at least two of these sessions a week. ❀ health is so important. 
#hes_in_good_nick #fitness #cardio #cardioworkout #hearthealth #heart #lungs #steadystate #fitnesscoach #v8 #stamina #longevity #heartdisease #obesity #running #cycling #swimming #stairmill #personaltrainer #sweating #heartrate #goodadvice #youthful #basefitness #bpm #newzealand #winterfitness #twickenham #dedication
Engine building/steady state cardio This mode of fitness is not so much in favour these days. High intensity workouts seem to be the preferred choice for most. But you must find time to do steady state cardio if you take your training seriously. I have always used steady state cardio along side my strength and fitness work. It keeps the engine (heart and lungs) strong and robust. Having a good cardio base will allow you to work longer and at a greater capacity. Energy levels will become higher and recovery between bouts of exercise become quicker/easier. Steady state training should be done at a challenging but manageable level. Durations should be at least 20 minutes long and I'll aim to keep my heart ticking over at between 130-150 beats per minute. You will start to appreciate this type of training when you realise you can go for longer periods with out getting tired. You will also feel fantastic during and after a cardio session. This mode will burn fat too but will stop as soon as your activity stops too. I aim for at least two of these sessions a week. ❀ health is so important. #hes_in_good_nick  #fitness  #cardio  #cardioworkout  #hearthealth  #heart  #lungs  #steadystate  #fitnesscoach  #v8  #stamina  #longevity  #heartdisease  #obesity  #running  #cycling  #swimming  #stairmill  #personaltrainer  #sweating  #heartrate  #goodadvice  #youthful  #basefitness  #bpm  #newzealand  #winterfitness  #twickenham  #dedication 
Single leg RDL variation 
Here is a great variation for single leg RDL's. If you are struggling with form when doing this movement with dumbbells or kettlebells use the landmine set up as shown in the vid. Added stability is gained due to the bar being grounded at one end. Develop good form with this technique before progressing on to hand held dumbbells/kettlebells. Regression is a great thing....... #hes_in_good_nick #rdl #hiphinge #landmineworkout #glutes #variation #unilateraltraining #hipflexion #balancetraining #coach #personaltrainer #fitnesstips #knowledge #functionalfitness #strengthandconditioning #jointmobility #bootyworkout #barbell #deadlift #legday #london #twickenham #dads #stayfit #goodadvice #movementmadebetter #exerciseprescription #hipreplacement #nz #itworks
Single leg RDL variation Here is a great variation for single leg RDL's. If you are struggling with form when doing this movement with dumbbells or kettlebells use the landmine set up as shown in the vid. Added stability is gained due to the bar being grounded at one end. Develop good form with this technique before progressing on to hand held dumbbells/kettlebells. Regression is a great thing....... #hes_in_good_nick  #rdl  #hiphinge  #landmineworkout  #glutes  #variation  #unilateraltraining  #hipflexion  #balancetraining  #coach  #personaltrainer  #fitnesstips  #knowledge  #functionalfitness  #strengthandconditioning  #jointmobility  #bootyworkout  #barbell  #deadlift  #legday  #london  #twickenham  #dads  #stayfit  #goodadvice  #movementmadebetter  #exerciseprescription  #hipreplacement  #nz  #itworks 
@Regran_ed from @hes_in_good_nick -  Hip mobility

This drill covers the key movements of your hip so can be used to maintain good mobility, as prep before exercise and as a loosener if you are tight. 
Throughout the movement there are elements of hip flexion, extension, abduction, adduction, external and internal rotation. 
Guide the disc lightly along the floor by keeping foot light and focussing on the movement coming from the hip. Keep your body stable throughout while moving smoothly and not rushed. Aim for improved movement as you reach 6-8 reps per leg. 
Book with me to get some specific advice for your training. 
#hes_in_good_nick #healthyhips #hipmobility #fitnesscoach #healthandwellness #personaltrainer #mobilisation #legday #squat #deadlift #hiphinge #running #longevity #functionalfitness #injuryprevention #femur #hip #twickenham #london #movementmadebetter #wintersport #wintertraining #instacoach #strengthandconditioning #correctiveexercise #nz #kiwi #help
@Regran_ed from @hes_in_good_nick - Hip mobility This drill covers the key movements of your hip so can be used to maintain good mobility, as prep before exercise and as a loosener if you are tight. Throughout the movement there are elements of hip flexion, extension, abduction, adduction, external and internal rotation. Guide the disc lightly along the floor by keeping foot light and focussing on the movement coming from the hip. Keep your body stable throughout while moving smoothly and not rushed. Aim for improved movement as you reach 6-8 reps per leg. Book with me to get some specific advice for your training. #hes_in_good_nick  #healthyhips  #hipmobility  #fitnesscoach  #healthandwellness  #personaltrainer  #mobilisation  #legday  #squat  #deadlift  #hiphinge  #running  #longevity  #functionalfitness  #injuryprevention  #femur  #hip  #twickenham  #london  #movementmadebetter  #wintersport  #wintertraining  #instacoach  #strengthandconditioning  #correctiveexercise  #nz  #kiwi  #help 
Hip mobility

This drill covers the key movements of your hip so can be used to maintain good mobility, as prep before exercise and as a loosener if you are tight. 
Throughout the movement there are elements of hip flexion, extension, abduction, adduction, external and internal rotation. 
Guide the disc lightly along the floor by keeping foot light and focussing on the movement coming from the hip. Keep your body stable throughout while moving smoothly and not rushed. Aim for improved movement as you reach 6-8 reps per leg. 
Book with me to get some specific advice for your training. 
#hes_in_good_nick #healthyhips #hipmobility #fitnesscoach #healthandwellness #personaltrainer #mobilisation #legday #squat #deadlift #hiphinge #running #longevity #functionalfitness #injuryprevention #femur #hip #twickenham #london #movementmadebetter #wintersport #wintertraining #instacoach #strengthandconditioning #correctiveexercise #nz #kiwi #help
Hip mobility This drill covers the key movements of your hip so can be used to maintain good mobility, as prep before exercise and as a loosener if you are tight. Throughout the movement there are elements of hip flexion, extension, abduction, adduction, external and internal rotation. Guide the disc lightly along the floor by keeping foot light and focussing on the movement coming from the hip. Keep your body stable throughout while moving smoothly and not rushed. Aim for improved movement as you reach 6-8 reps per leg. Book with me to get some specific advice for your training. #hes_in_good_nick  #healthyhips  #hipmobility  #fitnesscoach  #healthandwellness  #personaltrainer  #mobilisation  #legday  #squat  #deadlift  #hiphinge  #running  #longevity  #functionalfitness  #injuryprevention  #femur  #hip  #twickenham  #london  #movementmadebetter  #wintersport  #wintertraining  #instacoach  #strengthandconditioning  #correctiveexercise  #nz  #kiwi  #help 
Curtsy lunge (sliding β›Έ) Here is a great movement that moves us away from doing the usual bilateral and symmetrical leg exercises such as squats and deadlifts. 
This is a more challenging movement pattern that is very asymmetrical which will test leg stability and core strength a lot more. 
Can be used to improve lower body mobility and as a strength exercise (adding weights). So much more internal and external hip rotation is put to the test with this movement. Hip and knee flexion and extension are also tested in a different (tougher) way. 
On the playing field we are rarely moving symmetrically and all squared up. When side-stepping an opponent our leg pattern is more likely to resemble that of a curtsy lunge. So this movement has it's value and worth in your training programme. 
#hes_in_good_nick #curtsy #curtsylunges  #warmup #exerciseprescription #trainsmart #unilateral #lowerbodyworkout #injuryprevention #personaltrainer #activestretch #sportspecific #strengthandconditioning #fitnesstips #fitnesscoach #gluteworkout #hips #jointhealth #jointmobility #legday #corestrength #control #bootyworkout #newzealand #movementmadebetter #twickenham #assymetrical
Curtsy lunge (sliding β›Έ) Here is a great movement that moves us away from doing the usual bilateral and symmetrical leg exercises such as squats and deadlifts. This is a more challenging movement pattern that is very asymmetrical which will test leg stability and core strength a lot more. Can be used to improve lower body mobility and as a strength exercise (adding weights). So much more internal and external hip rotation is put to the test with this movement. Hip and knee flexion and extension are also tested in a different (tougher) way. On the playing field we are rarely moving symmetrically and all squared up. When side-stepping an opponent our leg pattern is more likely to resemble that of a curtsy lunge. So this movement has it's value and worth in your training programme. #hes_in_good_nick  #curtsy  #curtsylunges  #warmup  #exerciseprescription  #trainsmart  #unilateral  #lowerbodyworkout  #injuryprevention  #personaltrainer  #activestretch  #sportspecific  #strengthandconditioning  #fitnesstips  #fitnesscoach  #gluteworkout  #hips  #jointhealth  #jointmobility  #legday  #corestrength  #control  #bootyworkout  #newzealand  #movementmadebetter  #twickenham  #assymetrical 
Mobility and strength

Maintaining good joint mobility will allow you to reach higher levels of training, strength and performance  than most. 
A true definition of "strength" no matter what body part or movement you are doing is - "a full-range, pain-free and totally controlled movement under load". This includes good body positioning, tempo and composure throughout. 
This can't be achieved if joints are stiff, restricted or painful. Mobility work creates space for joints to move freely and behave as they should!

How often do you see poor/short range, asymmetric wobbly movements. TOO OFTEN πŸ‘€

Yes mobility work is extra and it takes time but it will guarantee less injuries, more time spent training, better results and ultimately longevity for you........ It's never too late to start and there is plenty of help out there if you need it #hes_in_good_nick 
P.S. thanks for filming Sarah Connor 
#fitnessadvice #coach #movementmadebetter #movement #mobility #jointmobility #impingement #jointhealth #healthandwellness #totalfitness #strengthandconditioning #strength #trainsmart #athlete #optimization #longevity #painfreetraining #twickenham #london #upperbody #functionalstrength #menshealth #kiwi #shoulder #knee #hip #athlete
Mobility and strength Maintaining good joint mobility will allow you to reach higher levels of training, strength and performance than most. A true definition of "strength" no matter what body part or movement you are doing is - "a full-range, pain-free and totally controlled movement under load". This includes good body positioning, tempo and composure throughout. This can't be achieved if joints are stiff, restricted or painful. Mobility work creates space for joints to move freely and behave as they should! How often do you see poor/short range, asymmetric wobbly movements. TOO OFTEN πŸ‘€ Yes mobility work is extra and it takes time but it will guarantee less injuries, more time spent training, better results and ultimately longevity for you........ It's never too late to start and there is plenty of help out there if you need it #hes_in_good_nick  P.S. thanks for filming Sarah Connor #fitnessadvice  #coach  #movementmadebetter  #movement  #mobility  #jointmobility  #impingement  #jointhealth  #healthandwellness  #totalfitness  #strengthandconditioning  #strength  #trainsmart  #athlete  #optimization  #longevity  #painfreetraining  #twickenham  #london  #upperbody  #functionalstrength  #menshealth  #kiwi  #shoulder  #knee  #hip  #athlete 
Love a strict pull-up πŸ’

Start with a straight arm hang, retract your scapular, brace your core, keep body long and ribs down, pull up smoothly so that your head gets above the bar(s). Lower yourself with smooth arm extension back to starting position and then repeat. Don't try to pull your chest to the bar as it will shorten your range and put your back into hyper-extension! 
Don't swing when performing your pull-ups, it shows lack of discipline and looks terrible. 
I don't keep whacking out pull-ups until my form deteriorates, I know my limit and only perform good clean reps. Watch my demonstration and be happy with 3-6 very good reps instead of 10 shambolic movements. 
I can help you move like this, πŸ“ž me!

#hes_in_good_nick #pullups #upperbodyworkout #backworkout #discipline #technique #superhero #qualitynotquantity #icanhelp #dontworrybehappy #fitnessfreaks #goodadvice #youcandoit #core #stabilty #@twickenhamcommunity #functionalstrength #strong #coach #personaltrainer #progression #climbingmountains #greatestamericanhero #movementmadebetter #realstrength #kiwi #instafit
Love a strict pull-up πŸ’ Start with a straight arm hang, retract your scapular, brace your core, keep body long and ribs down, pull up smoothly so that your head gets above the bar(s). Lower yourself with smooth arm extension back to starting position and then repeat. Don't try to pull your chest to the bar as it will shorten your range and put your back into hyper-extension! Don't swing when performing your pull-ups, it shows lack of discipline and looks terrible. I don't keep whacking out pull-ups until my form deteriorates, I know my limit and only perform good clean reps. Watch my demonstration and be happy with 3-6 very good reps instead of 10 shambolic movements. I can help you move like this, πŸ“ž me! #hes_in_good_nick  #pullups  #upperbodyworkout  #backworkout  #discipline  #technique  #superhero  #qualitynotquantity  #icanhelp  #dontworrybehappy  #fitnessfreaks  #goodadvice  #youcandoit  #core  #stabilty  #@twickenhamcommunity #functionalstrength  #strong  #coach  #personaltrainer  #progression  #climbingmountains  #greatestamericanhero  #movementmadebetter  #realstrength  #kiwi  #instafit 
It's the fine tuning (behind the scenes work) that makes the difference to your training and performance whether it's in the gym, on the field or the track. Good performances dont just happen by turning up on game day. Planning, maintenance (rolling, trigger-pointing, stretching, mobilising, movement practice), rest, nutrition and hydration are just some of the keys factors required to be a good long-term athlete. 
Too often, for example, individuals dive straight into a heavy weights session without safely prepping the body/joints/muscles for big loads. You might be lucky with this approach but are more likely to cause long term wear and tear by over-stressing connective tissue and joints resulting in chronic pain/injuries. 
If you are not sure about the correct preparation for your specific type of training I would strongly advise you to find a good coach to teach and advise you on the subject 
Training should have a long-term approach and you should be able to train throughout your life not just to your 30's!

#hes_in_good_nick #maintenance #movementmadebetter #personaltrainer #coach #fitnesstips #qualitynotquantity #warmup #exerciseprescription #rangeofmotion #trainsmart #unlockyourpotential #icanhelpyou #painfree #activestretch #sportspecific #doitright #functionalfitness #goodadvice #healthandwellness #jointmobility #knowledge #kiwi #longevity #conditioning #variation #bodylove #nocheating #mensfitness
It's the fine tuning (behind the scenes work) that makes the difference to your training and performance whether it's in the gym, on the field or the track. Good performances dont just happen by turning up on game day. Planning, maintenance (rolling, trigger-pointing, stretching, mobilising, movement practice), rest, nutrition and hydration are just some of the keys factors required to be a good long-term athlete. Too often, for example, individuals dive straight into a heavy weights session without safely prepping the body/joints/muscles for big loads. You might be lucky with this approach but are more likely to cause long term wear and tear by over-stressing connective tissue and joints resulting in chronic pain/injuries. If you are not sure about the correct preparation for your specific type of training I would strongly advise you to find a good coach to teach and advise you on the subject Training should have a long-term approach and you should be able to train throughout your life not just to your 30's! #hes_in_good_nick  #maintenance  #movementmadebetter  #personaltrainer  #coach  #fitnesstips  #qualitynotquantity  #warmup  #exerciseprescription  #rangeofmotion  #trainsmart  #unlockyourpotential  #icanhelpyou  #painfree  #activestretch  #sportspecific  #doitright  #functionalfitness  #goodadvice  #healthandwellness  #jointmobility  #knowledge  #kiwi  #longevity  #conditioning  #variation  #bodylove  #nocheating  #mensfitness 
Strict Jackknife

Still one of my favourite core exercises because when done well demonstrates that you have control of your total body. Shoulder stability is tested and strengthened. The whole trunk is put to the test and postural strength improved. 
The whole movement screams "good squat pattern" with the controlled hip/knee flexion and extension, neutral spine and core activation. If you can perform the jackknife like this your squat will improve πŸ‘πŸ½ #hes_in_good_nick #jackknife #swissball #corestrength #coreworkout #abs #stability #hiphinge #kneeflexion #squat #control #personaltrainer #fitnesstips #healthandwellness #injuryprevention #doitright #jointmobility #strengthandconditioning #london #kiwi #coach #twickenham #expert #longevity #instafit #technique #workout #menshealth #wintersport
Strict Jackknife Still one of my favourite core exercises because when done well demonstrates that you have control of your total body. Shoulder stability is tested and strengthened. The whole trunk is put to the test and postural strength improved. The whole movement screams "good squat pattern" with the controlled hip/knee flexion and extension, neutral spine and core activation. If you can perform the jackknife like this your squat will improve πŸ‘πŸ½ #hes_in_good_nick  #jackknife  #swissball  #corestrength  #coreworkout  #abs  #stability  #hiphinge  #kneeflexion  #squat  #control  #personaltrainer  #fitnesstips  #healthandwellness  #injuryprevention  #doitright  #jointmobility  #strengthandconditioning  #london  #kiwi  #coach  #twickenham  #expert  #longevity  #instafit  #technique  #workout  #menshealth  #wintersport 
Advanced Oblique Plank 
Try this variation of the oblique plank if you want a real challenge. Simultaneously row and abduct your hip (raising leg) followed by also extending arm and adducting hip (lowering leg) at same time. 
Make sure your row action is strong and involves good scapula retraction. 
Hold a strong plank throughout by keeping hips tightly extended (squeeze bum), legs extended with strong quads, navel pulled in to keep core taut. Stability through the lower shoulder is essential (no wobbling) and timing of the movements must be perfect to get an A++ πŸŽ“πŸ’ͺ🏽 6 to 10 of these per side will be challenging enough! 
#hes_in_good_nick #plank #obliques #variation #corestrength #hybrid #advanced #sportspecific #fitnesstips #coach #row #personaltrainer #strengthandconditioning #strengthtraining #injuryfree #mensfitness #knowledge #goodadvice #professional #instafit #running #sports #rugby #resistancebands #cricket #football #hockey #netball #wintersport
Advanced Oblique Plank Try this variation of the oblique plank if you want a real challenge. Simultaneously row and abduct your hip (raising leg) followed by also extending arm and adducting hip (lowering leg) at same time. Make sure your row action is strong and involves good scapula retraction. Hold a strong plank throughout by keeping hips tightly extended (squeeze bum), legs extended with strong quads, navel pulled in to keep core taut. Stability through the lower shoulder is essential (no wobbling) and timing of the movements must be perfect to get an A++ πŸŽ“πŸ’ͺ🏽 6 to 10 of these per side will be challenging enough! #hes_in_good_nick  #plank  #obliques  #variation  #corestrength  #hybrid  #advanced  #sportspecific  #fitnesstips  #coach  #row  #personaltrainer  #strengthandconditioning  #strengthtraining  #injuryfree  #mensfitness  #knowledge  #goodadvice  #professional  #instafit  #running  #sports  #rugby  #resistancebands  #cricket  #football  #hockey  #netball  #wintersport 
Stiff leg bear crawl 🐾🐾🐾🐾 Build your arm, shoulder and chest strength with this version of the bear crawl. But as you perform the movement it's your core that will get the biggest workout as you keep your spine (neutral), hips and legs completely stable including ankles (in dorsiflexion). Think anti-rotation, anti-wobble........ Take your time doing this crawl and have ago doing it in reverse too. Increase your distance as you get more capable and stronger. 
#hes_in_good_nick #bearcrawls #upperbodyworkout #corestrength #arms #shoulders #functionalfitness #goodform #personaltrainer #instafit #coach #running #sport #tennis #cricket #football #rugby #fitnessadvice #onmyhands #injuryfree #backcare #totalfitness #absworkout #twickenham #richmond #kiwi #london #strengthtraining #wintertraining
Stiff leg bear crawl 🐾🐾🐾🐾 Build your arm, shoulder and chest strength with this version of the bear crawl. But as you perform the movement it's your core that will get the biggest workout as you keep your spine (neutral), hips and legs completely stable including ankles (in dorsiflexion). Think anti-rotation, anti-wobble........ Take your time doing this crawl and have ago doing it in reverse too. Increase your distance as you get more capable and stronger. #hes_in_good_nick  #bearcrawls  #upperbodyworkout  #corestrength  #arms  #shoulders  #functionalfitness  #goodform  #personaltrainer  #instafit  #coach  #running  #sport  #tennis  #cricket  #football  #rugby  #fitnessadvice  #onmyhands  #injuryfree  #backcare  #totalfitness  #absworkout  #twickenham  #richmond  #kiwi  #london  #strengthtraining  #wintertraining 
Active hamstring lengthening πŸ₯“

Here is a great way to lenthenen your hamstrings gently and effectively whether they are tight from sitting, running, cycling, lifting, driving...... Start with legs in split position with leading leg on slider. Keep hips level, spine neutral. Keep your heel light on the slider and slowly extend leg pulling foot into dorsiflexion when leg is at its longest. Add a further bit of hip extension to really intensify stretch if needed. 
Remember to keep foot light on slider and really concentrate on active knee extension and flexion throughout the movement. Give each legπŸ”Ÿmovements.

Expect a good pull from the heel all the way up to your butt πŸ‘πŸ½ #hes_in_good_nick #fitnessadvice #activestretch #functionalfitness #running #cycling #lifting #legs #hamstrings #hamstringstretch #sitting #tight #coach #legprep #strengthandconditioning #totalfitness #backpain #goodadvice #taxidriver #officework #deskbound #personaltrainer #twickenham #richmond #newzealand #knowledge #fitnessmotivation #painfreetraining
Active hamstring lengthening πŸ₯“ Here is a great way to lenthenen your hamstrings gently and effectively whether they are tight from sitting, running, cycling, lifting, driving...... Start with legs in split position with leading leg on slider. Keep hips level, spine neutral. Keep your heel light on the slider and slowly extend leg pulling foot into dorsiflexion when leg is at its longest. Add a further bit of hip extension to really intensify stretch if needed. Remember to keep foot light on slider and really concentrate on active knee extension and flexion throughout the movement. Give each legπŸ”Ÿmovements. Expect a good pull from the heel all the way up to your butt πŸ‘πŸ½ #hes_in_good_nick  #fitnessadvice  #activestretch  #functionalfitness  #running  #cycling  #lifting  #legs  #hamstrings  #hamstringstretch  #sitting  #tight  #coach  #legprep  #strengthandconditioning  #totalfitness  #backpain  #goodadvice  #taxidriver  #officework  #deskbound  #personaltrainer  #twickenham  #richmond  #newzealand  #knowledge  #fitnessmotivation  #painfreetraining 
Hip/leg prep πŸ€Ύβ€β™‚οΈπŸ‹πŸ½β€β™‚οΈπŸš΅β€β™‚οΈπŸ€Όβ€β™€οΈπŸŒοΈβ€β™‚οΈπŸƒπŸ½β€β™‚οΈ Loving this movement sequence (with slider) to prep the legs for any type of activity (particularly lifting). There is a whole lot of activity going on with both legs in this movement. Hip abduction/adduction, knee flexion/extension, hip flexion/extension and hip rotation. The glutes get a good active stretch and the adductors are gently lengthened which is ideal for squat/hinging movements.

The movement will encourage good hip mobility and stability. 
Keeping 90% of your weight on the fixed foot at all times will allow you to move the sliding foot with a lot more control and accuracy. 
Also just a great hip mobiliser to keep your hips generally pain free and moving without restriction πŸ‘πŸ½ #hes_in_good_nick #healthyhips #movementmadebetter #legprep #terencetrentdarby #functionalfitness #allsports #fitness #flexion #extension #abduction #adduction #rotation #fitnessadvice #london #personaltrainer #goodadvice #twickenham #richmonduponthames #nuffieldhealth #yellowtop #squats #legday #running #injuryfree #invest #coaching #newzealand
Hip/leg prep πŸ€Ύβ€β™‚οΈπŸ‹πŸ½β€β™‚οΈπŸš΅β€β™‚οΈπŸ€Όβ€β™€οΈπŸŒοΈβ€β™‚οΈπŸƒπŸ½β€β™‚οΈ Loving this movement sequence (with slider) to prep the legs for any type of activity (particularly lifting). There is a whole lot of activity going on with both legs in this movement. Hip abduction/adduction, knee flexion/extension, hip flexion/extension and hip rotation. The glutes get a good active stretch and the adductors are gently lengthened which is ideal for squat/hinging movements. The movement will encourage good hip mobility and stability. Keeping 90% of your weight on the fixed foot at all times will allow you to move the sliding foot with a lot more control and accuracy. Also just a great hip mobiliser to keep your hips generally pain free and moving without restriction πŸ‘πŸ½ #hes_in_good_nick  #healthyhips  #movementmadebetter  #legprep  #terencetrentdarby  #functionalfitness  #allsports  #fitness  #flexion  #extension  #abduction  #adduction  #rotation  #fitnessadvice  #london  #personaltrainer  #goodadvice  #twickenham  #richmonduponthames  #nuffieldhealth  #yellowtop  #squats  #legday  #running  #injuryfree  #invest  #coaching  #newzealand 
Working on your joint movement and control will improve the general control of your whole body! Sounds good, give it a go........... #hes_in_good_nick #jointhealth #control #hinge #ballandsocket #flexion #positioning #bodycontrol #technique #correctposition #movement #fitnessadvice #setup #stability #shoulder #elbow #hip #knee #ankle #row #coach #condition #totalfitness #longevity #healthandwellness #painfreetraining #trainsmart
Mountain climbers β›°
This exercise is quite often butchered when performed by most people thus making it look messy and a lot easier than it should actually be. 
When done correctly there are countless benefits for the body. Shoulder stability, hip flexion and extension control, core stability, strengthening of the neutral spine and anti-rotational strength. 
I have broken the movement down to instil more control (complete one full leg movement at a time, hip extension to flexion back to extension). Arms are straight and evenly loaded, shoulders gently depressed and retracted throughout. Spine neutral (navel pulled in), use a mirror to be sure. 
The last key point is to keep the movement slow and in control at all times. Keep the sliders moving smoothly. If we were to fast forward this video you shouldn’t see my back moving around much or at all! 
#hes_in_good_nick #personaltrainer #corestrength #mountainclimbers #movementmadebetter #qualitynotquantity #neutralspine #antirotation #stability #fitnessadvice #fitnesstips #doitright #climbingmountains #coach #butchered #corestability #strengthandconditioning #trainsmart #healthandwellness #fitness #abs #youcandoit #london #twickenham #icanhelpyou #kiwi #sportscoach #nuffieldhealth
Mountain climbers β›° This exercise is quite often butchered when performed by most people thus making it look messy and a lot easier than it should actually be. When done correctly there are countless benefits for the body. Shoulder stability, hip flexion and extension control, core stability, strengthening of the neutral spine and anti-rotational strength. I have broken the movement down to instil more control (complete one full leg movement at a time, hip extension to flexion back to extension). Arms are straight and evenly loaded, shoulders gently depressed and retracted throughout. Spine neutral (navel pulled in), use a mirror to be sure. The last key point is to keep the movement slow and in control at all times. Keep the sliders moving smoothly. If we were to fast forward this video you shouldn’t see my back moving around much or at all! #hes_in_good_nick  #personaltrainer  #corestrength  #mountainclimbers  #movementmadebetter  #qualitynotquantity  #neutralspine  #antirotation  #stability  #fitnessadvice  #fitnesstips  #doitright  #climbingmountains  #coach  #butchered  #corestability  #strengthandconditioning  #trainsmart  #healthandwellness  #fitness  #abs  #youcandoit  #london  #twickenham  #icanhelpyou  #kiwi  #sportscoach  #nuffieldhealth 
Let's do the twist πŸ•ΊπŸ½πŸŽΆπŸŽ·πŸŽΈ So many sports require twisting (thoracic rotation) which can put a lot of stress on the back. 
Strengthen that twisting action with cable rotations and protect your back. 
Here I'm doing a cable rotation with about 14kg on the stack. Note good foot positioning which is wider than hip width and feet slightly turned out. Rotation should be smooth and very controlled with arms
completely straight throughout the movement. Shoulders are down and back (maintaining slightly retracted scapula) and a neutral back (not hyper extending or flexing the back). During the rotation brace core keeping transverse abdominus, obliques and rectus abdominus engaged. Transfer weight from right to left or left to right depending on the direction of movement. Relax the hips allowing them to twist also, knees remain soft with a nice steady head and level shoulders throughout the rotation. 
When all of the above starts falling to bits you are going too heavy too soon. Do your rotations look like this?

#hes_in_good_nick #letsdothetwist #rotation #cableworkout #spinalmobility #thoracicrotation #core #sportspecific #twist #backcare #injuryfree #injuryprevention #functionalstrength #golf #tennis #lumberjack #squash #rugby #woodchopping #corestrength #abs #personaltrainer #fitnessadvice #fitnesstips #twickenham #richmonduponthames #instacoach #sport #fitness
Let's do the twist πŸ•ΊπŸ½πŸŽΆπŸŽ·πŸŽΈ So many sports require twisting (thoracic rotation) which can put a lot of stress on the back. Strengthen that twisting action with cable rotations and protect your back. Here I'm doing a cable rotation with about 14kg on the stack. Note good foot positioning which is wider than hip width and feet slightly turned out. Rotation should be smooth and very controlled with arms completely straight throughout the movement. Shoulders are down and back (maintaining slightly retracted scapula) and a neutral back (not hyper extending or flexing the back). During the rotation brace core keeping transverse abdominus, obliques and rectus abdominus engaged. Transfer weight from right to left or left to right depending on the direction of movement. Relax the hips allowing them to twist also, knees remain soft with a nice steady head and level shoulders throughout the rotation. When all of the above starts falling to bits you are going too heavy too soon. Do your rotations look like this? #hes_in_good_nick  #letsdothetwist  #rotation  #cableworkout  #spinalmobility  #thoracicrotation  #core  #sportspecific  #twist  #backcare  #injuryfree  #injuryprevention  #functionalstrength  #golf  #tennis  #lumberjack  #squash  #rugby  #woodchopping  #corestrength  #abs  #personaltrainer  #fitnessadvice  #fitnesstips  #twickenham  #richmonduponthames  #instacoach  #sport  #fitness 
More stick stuff..... Committing to a good mobility programme will help you to unlock your body's real potential. Injuries go down, strength goes up and performance improves. 
I'm loving @stickmobility and it's unique take on movement and mobility. The methods and movements make so much sense if you enjoy this type of thing. 
This particular movement incorporates hip flexion, thoracic rotation and external shoulder rotation βœ”βœ”βœ” I'm hooked and can't wait to pass on these movements to my clients.

#hes_in_good_nick #movement #mobility #innovation #stickmobility #fitnessadvice #painfree #jointmobility #tennis #golf #hockey #cricket #badminton #rugby #healthandwellness #instacoach #sportspecific #strengthtraining #running #goodadvice #knowledge #improvement #newthings #athlete #newzealand #loveit #twickenham #glideandslide #nuffieldhealth
More stick stuff..... Committing to a good mobility programme will help you to unlock your body's real potential. Injuries go down, strength goes up and performance improves. I'm loving @stickmobility and it's unique take on movement and mobility. The methods and movements make so much sense if you enjoy this type of thing. This particular movement incorporates hip flexion, thoracic rotation and external shoulder rotation βœ”βœ”βœ” I'm hooked and can't wait to pass on these movements to my clients. #hes_in_good_nick  #movement  #mobility  #innovation  #stickmobility  #fitnessadvice  #painfree  #jointmobility  #tennis  #golf  #hockey  #cricket  #badminton  #rugby  #healthandwellness  #instacoach  #sportspecific  #strengthtraining  #running  #goodadvice  #knowledge  #improvement  #newthings  #athlete  #newzealand  #loveit  #twickenham  #glideandslide  #nuffieldhealth 
Windmill with mobility stick 
Taking one of my favourite movements and making it into a "great big" mobility movement. 
Tracing your hand down the stick opens up the chest and adds lateral spine flexion. Hinging at the hips lengthens the glutes and hamstrings. Keep the legs completely straight throughout the movement. 
Returning up the bar fires up the glutes, obliques and back extensors. 🎀🎢🎡love a "karate kid" ballad..... The stick adds control to the movement allowing you to move slowly and smoothly. 
Give it a go. You can use any type of pole for this exercise as you are not required to flex it. πŸ’ͺ🏻 #hes_in_good_nick #personaltrainer #mobility #windmill #shouldermobility #spinalflexion #spinalmobility #lateralflexion #hiphinge #hipflexion #hamstrings #glutes #obliques #backextension #trainsmart #mobilitystick #technogym #fitnessadvice  #fitnesstips #healthandwellness #painfreetraining #injuryprevention #twickenham #london #newzealand #movement #cricket #golf
Windmill with mobility stick Taking one of my favourite movements and making it into a "great big" mobility movement. Tracing your hand down the stick opens up the chest and adds lateral spine flexion. Hinging at the hips lengthens the glutes and hamstrings. Keep the legs completely straight throughout the movement. Returning up the bar fires up the glutes, obliques and back extensors. 🎀🎢🎡love a "karate kid" ballad..... The stick adds control to the movement allowing you to move slowly and smoothly. Give it a go. You can use any type of pole for this exercise as you are not required to flex it. πŸ’ͺ🏻 #hes_in_good_nick  #personaltrainer  #mobility  #windmill  #shouldermobility  #spinalflexion  #spinalmobility  #lateralflexion  #hiphinge  #hipflexion  #hamstrings  #glutes  #obliques  #backextension  #trainsmart  #mobilitystick  #technogym  #fitnessadvice  #fitnesstips  #healthandwellness  #painfreetraining  #injuryprevention  #twickenham  #london  #newzealand  #movement  #cricket  #golf 
Back squat
The squat is a great muscle builder and a primary compound lift meaning you need to use multiple joints and muscles to achieve it. Any good athlete will include this movement in their training as it is the fundamental basis of so many movements we do. 
The squat defines the word β€œfunctional.” The back squat will put more focus on big posterior muscles such as the glutes and hamstrings. 
Tip: don’t put all your weight right back in the heels as you will sit back to far and prevent good ankle movement (dorsiflexion) resulting in the body tipping forward too much (stressing the back). Keeping your weight mid-foot will allow for better ankle movement bringing the knees forward which will keep the body much more upright βœ” 
Remember that an β€œInstagram post” won’t make you instantly move correctly but combined with it's tips and a good coach you will improve. 
#hes_in_good_nick #personaltrainer
#squats #backsquat #functionalstrength #compoundlifts #compoundmovements #strengthtraining #legs #healthandwellness #injuryprevention #sportspecific #running #qualitynotquantity #fitnessadvice #fitnesstips #nuffieldhealth #technogym #newzealand #london #bum #bootyπŸ‘ #menshealth #functionalfitness #longevity #instacoach #conditioning #sport
Back squat The squat is a great muscle builder and a primary compound lift meaning you need to use multiple joints and muscles to achieve it. Any good athlete will include this movement in their training as it is the fundamental basis of so many movements we do. The squat defines the word β€œfunctional.” The back squat will put more focus on big posterior muscles such as the glutes and hamstrings. Tip: don’t put all your weight right back in the heels as you will sit back to far and prevent good ankle movement (dorsiflexion) resulting in the body tipping forward too much (stressing the back). Keeping your weight mid-foot will allow for better ankle movement bringing the knees forward which will keep the body much more upright βœ” Remember that an β€œInstagram post” won’t make you instantly move correctly but combined with it's tips and a good coach you will improve. #hes_in_good_nick  #personaltrainer  #squats  #backsquat  #functionalstrength  #compoundlifts  #compoundmovements  #strengthtraining  #legs  #healthandwellness  #injuryprevention  #sportspecific  #running  #qualitynotquantity  #fitnessadvice  #fitnesstips  #nuffieldhealth  #technogym  #newzealand  #london  #bum  #booty πŸ‘ #menshealth  #functionalfitness  #longevity  #instacoach  #conditioning  #sport 
Lateral chain πŸ”—

Opening up the lateral chain and improving spinal mobility with the "technogym mobility stick."
Such a great movement and feeling it all the way from my tricep to tfl....... ❀loving the stick!

A purposely designed mobility stick must be used to do this movement safely and effectively. 
#hes_in_good_nick #mobilitystick #technogym #lateralflexion #spinalmobility #bendy #sidestretch #injuryprevention #bowandarrow #functionaltraining #movementmadebetter #training #warmup #sportspecific #unbreakable #golf #tennis #cricket #highjump #totalfitness #nuffieldhealth #london #coach #dance #gardening #relax #rugby
Lateral chain πŸ”— Opening up the lateral chain and improving spinal mobility with the "technogym mobility stick." Such a great movement and feeling it all the way from my tricep to tfl....... ❀loving the stick! A purposely designed mobility stick must be used to do this movement safely and effectively. #hes_in_good_nick  #mobilitystick  #technogym  #lateralflexion  #spinalmobility  #bendy  #sidestretch  #injuryprevention  #bowandarrow  #functionaltraining  #movementmadebetter  #training  #warmup  #sportspecific  #unbreakable  #golf  #tennis  #cricket  #highjump  #totalfitness  #nuffieldhealth  #london  #coach  #dance  #gardening  #relax  #rugby 
Hammer time πŸ”¨πŸ”¨πŸ”¨πŸ”¨πŸ”¨πŸ”¨ Getting some good glute activation on with my new 🐾bear grip band. Great for pre-exercise, firing up a lazy butt and getting rid of those knocked knees (amongst other things). Before trying this get someone that knows what they are doing to show you the "right way." This is a typical exercise so often prescribed incorrectly, which can further compound a clients imbalances or have no positive contribution to their condition. 
There should be a reason for prescribing an exercise not just because every man and his dog is doing it! πŸ€΅πŸ•. #hes_in_good_nick #glutes #correctiveexercise #beargrips #exerciseprescription #trainsmart #knockedknees #lazybum #lazybutt  #activation #hammertime #externalhiprotation #personaltrainer #fitnessadvice #fitnesscoach #preexercise #newzealand #twickenham #move #exerciseprescription #rehab #feeltheburn #london #nuffieldhealth #goodadvice #preseason #running
Hammer time πŸ”¨πŸ”¨πŸ”¨πŸ”¨πŸ”¨πŸ”¨ Getting some good glute activation on with my new 🐾bear grip band. Great for pre-exercise, firing up a lazy butt and getting rid of those knocked knees (amongst other things). Before trying this get someone that knows what they are doing to show you the "right way." This is a typical exercise so often prescribed incorrectly, which can further compound a clients imbalances or have no positive contribution to their condition. There should be a reason for prescribing an exercise not just because every man and his dog is doing it! πŸ€΅πŸ•. #hes_in_good_nick  #glutes  #correctiveexercise  #beargrips  #exerciseprescription  #trainsmart  #knockedknees  #lazybum  #lazybutt  #activation  #hammertime  #externalhiprotation  #personaltrainer  #fitnessadvice  #fitnesscoach  #preexercise  #newzealand  #twickenham  #move  #exerciseprescription  #rehab  #feeltheburn  #london  #nuffieldhealth  #goodadvice  #preseason  #running 
New toys πŸ™†β€β™‚οΈ I have literally just got my hands on this stick this week and loving it. It allows you to be creative and specific to a sport/movement. It adds a new dimension to your flexibilty/mobility/stretching and warm-up. Definitely more of this to come πŸ‘πŸ½. In this movement the thoracic spine, shoulders/chest and adductors collectively get targeted. The movement is fluid, controlled and feels great. Good for so many activities such as golf, tennis, cricket, hockey, running, lifting....... #hes_in_good_nick #golf #movement #warmup #training #stickmobility #technogym #trainsmart #bendystick
#tennis #hockey #cricket #running #lifting #fitnesscoach #newtoy #nuffieldhealth #sportspecific #sport #movingbetter #bend #twist #stretch #iliketomoveit #fridayfeeling #personaltrainer #newzealand #feelgood
New toys πŸ™†β€β™‚οΈ I have literally just got my hands on this stick this week and loving it. It allows you to be creative and specific to a sport/movement. It adds a new dimension to your flexibilty/mobility/stretching and warm-up. Definitely more of this to come πŸ‘πŸ½. In this movement the thoracic spine, shoulders/chest and adductors collectively get targeted. The movement is fluid, controlled and feels great. Good for so many activities such as golf, tennis, cricket, hockey, running, lifting....... #hes_in_good_nick  #golf  #movement  #warmup  #training  #stickmobility  #technogym  #trainsmart  #bendystick  #tennis  #hockey  #cricket  #running  #lifting  #fitnesscoach  #newtoy  #nuffieldhealth  #sportspecific  #sport  #movingbetter  #bend  #twist  #stretch  #iliketomoveit  #fridayfeeling  #personaltrainer  #newzealand  #feelgood 
Regrann from @hes_in_good_nick -  Kettlebell Windmill
The kettlebell windmill is a great exercise that with improve shoulder stability, core strength and overall joint mobility. 
It is a complete and full body movement that will particularly test your body's smaller stabilising muscles making them stronger. This in turn gives the bigger muscle groups a stronger foundation to work off from πŸ’ͺπŸ½πŸ‹οΈβ€β™€οΈπŸ‹πŸ½β€β™‚οΈ. I wouldn’t class this as a major strength exercise (like a squat) but more of a body mobiliser and stabiliser! 
When done correctly you should see β€’ An increase in hip and hamstring flexibility β€’ Increased strength in the oblique core muscles
β€’ Improved shoulder mobility and stability
β€’ Improved thoracic spine mobility
β€’ Improved balance and weight transfer

How to do it β€’ feet just wider than hip width with front  foot pointing straight ahead and back foot turned out at 45 degrees. Have a slight split between feet also
β€’ Load the back heel pushing the hip out
β€’ Raise the rear hand (loaded with kettlebell) keeping it straight
β€’ Focus on the top hand
β€’ Keep both legs straight as you lower taking the bottom hand over the knee towards the floor
β€’ Drive back up to the top position and ensure that you straighten the body

You will instantly notice during the movement that if you keep both legs straight that good flexibility is required through the hips and hamstrings.
If you find that you cannot reach the floor or opposite ankle without bending your knees then you have two options:
1. Keep the knees straight and go down as far as possible
2. Bend the front knee slightly and reach the floor, with time gradually reduce the bend in the knee until the leg is straight and you can reach the floor.

Practice the windmill without a kettlebell before advancing to the loaded kettlebell windmill. Slowly build your load and reps keeping them the same for both sides.

Have fun! πŸ˜πŸŽ‰πŸ’ƒπŸ•ΊπŸ½ #hes_in_good_nick #windmills #kettlebell #stability #mobility #strength #flexibilty #fullbodyworkout #bodycontrol #practicewhatyoupreach #variety #newzealand #kiwi #fluidmovement #movementcoach #wellbeing #personaltrainer #fitnessmotivation #trackandfield #injuryprevention #trainsmart #total
Regrann from @hes_in_good_nick - Kettlebell Windmill The kettlebell windmill is a great exercise that with improve shoulder stability, core strength and overall joint mobility. It is a complete and full body movement that will particularly test your body's smaller stabilising muscles making them stronger. This in turn gives the bigger muscle groups a stronger foundation to work off from πŸ’ͺπŸ½πŸ‹οΈβ€β™€οΈπŸ‹πŸ½β€β™‚οΈ. I wouldn’t class this as a major strength exercise (like a squat) but more of a body mobiliser and stabiliser! When done correctly you should see β€’ An increase in hip and hamstring flexibility β€’ Increased strength in the oblique core muscles β€’ Improved shoulder mobility and stability β€’ Improved thoracic spine mobility β€’ Improved balance and weight transfer How to do it β€’ feet just wider than hip width with front foot pointing straight ahead and back foot turned out at 45 degrees. Have a slight split between feet also β€’ Load the back heel pushing the hip out β€’ Raise the rear hand (loaded with kettlebell) keeping it straight β€’ Focus on the top hand β€’ Keep both legs straight as you lower taking the bottom hand over the knee towards the floor β€’ Drive back up to the top position and ensure that you straighten the body You will instantly notice during the movement that if you keep both legs straight that good flexibility is required through the hips and hamstrings. If you find that you cannot reach the floor or opposite ankle without bending your knees then you have two options: 1. Keep the knees straight and go down as far as possible 2. Bend the front knee slightly and reach the floor, with time gradually reduce the bend in the knee until the leg is straight and you can reach the floor. Practice the windmill without a kettlebell before advancing to the loaded kettlebell windmill. Slowly build your load and reps keeping them the same for both sides. Have fun! πŸ˜πŸŽ‰πŸ’ƒπŸ•ΊπŸ½ #hes_in_good_nick  #windmills  #kettlebell  #stability  #mobility  #strength  #flexibilty  #fullbodyworkout  #bodycontrol  #practicewhatyoupreach  #variety  #newzealand  #kiwi  #fluidmovement  #movementcoach  #wellbeing  #personaltrainer  #fitnessmotivation  #trackandfield  #injuryprevention  #trainsmart  #total 
Body saw plank with resistance 
Take your plank up a notch by adding an exercise ball, sawing action and resistance band. Keep your hips and spine stable. Legs straight, hips in extension (bum squeezed), neutral spine and head position. Keep the sawing action small, there is already a lot going on so don't ruin the exercise with uncontrolled movement. It's tough but feels great as the whole body works together. Don't over do the resistance either. Give me ten of these without a wobble........... #hes_in_good_nick #corestrength #plank #bodysaw #backcare #personaltrainer #trainsmart #stabilty #variation #sportspecific #abs #abworkout #fullbody #strengthtraining #healthandwellness #nuffieldhealth #becreative #resistancebandsworkout #resistancebands #instafit #newzealand #bodycoach #preseason #greenball #sport
Body saw plank with resistance Take your plank up a notch by adding an exercise ball, sawing action and resistance band. Keep your hips and spine stable. Legs straight, hips in extension (bum squeezed), neutral spine and head position. Keep the sawing action small, there is already a lot going on so don't ruin the exercise with uncontrolled movement. It's tough but feels great as the whole body works together. Don't over do the resistance either. Give me ten of these without a wobble........... #hes_in_good_nick  #corestrength  #plank  #bodysaw  #backcare  #personaltrainer  #trainsmart  #stabilty  #variation  #sportspecific  #abs  #abworkout  #fullbody  #strengthtraining  #healthandwellness  #nuffieldhealth  #becreative  #resistancebandsworkout  #resistancebands  #instafit  #newzealand  #bodycoach  #preseason  #greenball  #sport 
Strict pull-ups πŸ™†β€β™‚οΈ Trying out some of the new equipment at our Nuffield City club. Pull-ups on the "technogym" dual pulley frame. My pull-ups never felt smoother, thanks technogym πŸ˜…. #hes_in_good_nick #personaltrainer #technogym #pullups #strict #back #upperbody #nocheating #trainsmart #healthandwellness #instafit #quality #london #climbing #fitnessadvice #injuryfree #totalfitness #youcandoit #coach #balance #mensfitness #newzealand #strengthtraining
Strict pull-ups πŸ™†β€β™‚οΈ Trying out some of the new equipment at our Nuffield City club. Pull-ups on the "technogym" dual pulley frame. My pull-ups never felt smoother, thanks technogym πŸ˜…. #hes_in_good_nick  #personaltrainer  #technogym  #pullups  #strict  #back  #upperbody  #nocheating  #trainsmart  #healthandwellness  #instafit  #quality  #london  #climbing  #fitnessadvice  #injuryfree  #totalfitness  #youcandoit  #coach  #balance  #mensfitness  #newzealand  #strengthtraining 
Single leg deadlift...... Are you struggling with the movement pattern of this great exercise. 
Don't be afraid of "regression" when training. If you can't do a particular movement it makes sense to take a step back and simplify the exercise! 
Using the plyo box helps to track the raised leg and add a hint of stability. 
Before you know it you have a tidy good looking movement. Don't be in a hurry to lose the box, add a front loaded kettlebell/dumbbell to the existing set up. There is your first bit of progression πŸ€—. This approach applies to all movements, exercises and activities. Long term goals πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½ #hes_in_good_nick #regression #progression #singlelegdeadlift #hiphinge #unilateral #fitnesscoach #trainsmart #strengthtraining #functionalstrength #legday #longevity #totalfitness #london #quality #personaltrainer #healthandwellness #takeastepback #twickenham #coach #deadlift #nuffieldhealth #newzealand #noshoes #kiwi #movement #mobility #auckland
Single leg deadlift...... Are you struggling with the movement pattern of this great exercise. Don't be afraid of "regression" when training. If you can't do a particular movement it makes sense to take a step back and simplify the exercise! Using the plyo box helps to track the raised leg and add a hint of stability. Before you know it you have a tidy good looking movement. Don't be in a hurry to lose the box, add a front loaded kettlebell/dumbbell to the existing set up. There is your first bit of progression πŸ€—. This approach applies to all movements, exercises and activities. Long term goals πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½ #hes_in_good_nick  #regression  #progression  #singlelegdeadlift  #hiphinge  #unilateral  #fitnesscoach  #trainsmart  #strengthtraining  #functionalstrength  #legday  #longevity  #totalfitness  #london  #quality  #personaltrainer  #healthandwellness  #takeastepback  #twickenham  #coach  #deadlift  #nuffieldhealth  #newzealand  #noshoes  #kiwi  #movement  #mobility  #auckland 
More shoulder cleaning πŸ‘¨πŸ½β€πŸ”§ The shoulder moves in all sorts of ways and directions therefore it makes sense to maintain it in several different ways. 
Here I am taking my shoulder into extension. The arm goes behind similar to reaching for something in the back seat of the car or getting ready to receive the baton in a relay race. 
In this position I then start to move the shoulder from external to internal rotation (get the bicep turning up to the sky and then down to the ground). Repeat for 10-15 movements on each arm. 
This is all about getting our joints to move well without pain or restriction. Working on your mobility will also mean longevity and consistency with your training as there will be less injury and rehab to deal with. πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½ #hes_in_good_nick #personaltrainer #shoulderhealth #shouldermobility #shoulderextension #shoulderrotation #injuryprevention #injuryfree #longevity #fitnesscoach #bodycare #bodymechanics #menshealth #trainsmart #totalfitness #shoulderpain #norestforthewicked #fitnessmotivation #suntan #investinyourself #adidas #france #nz #fitness #healthy #fullyfunctional #feelsgood #champion
More shoulder cleaning πŸ‘¨πŸ½β€πŸ”§ The shoulder moves in all sorts of ways and directions therefore it makes sense to maintain it in several different ways. Here I am taking my shoulder into extension. The arm goes behind similar to reaching for something in the back seat of the car or getting ready to receive the baton in a relay race. In this position I then start to move the shoulder from external to internal rotation (get the bicep turning up to the sky and then down to the ground). Repeat for 10-15 movements on each arm. This is all about getting our joints to move well without pain or restriction. Working on your mobility will also mean longevity and consistency with your training as there will be less injury and rehab to deal with. πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½ #hes_in_good_nick  #personaltrainer  #shoulderhealth  #shouldermobility  #shoulderextension  #shoulderrotation  #injuryprevention  #injuryfree  #longevity  #fitnesscoach  #bodycare  #bodymechanics  #menshealth  #trainsmart  #totalfitness  #shoulderpain  #norestforthewicked  #fitnessmotivation  #suntan  #investinyourself  #adidas  #france  #nz  #fitness  #healthy  #fullyfunctional  #feelsgood  #champion 
Kettlebell Windmill
The kettlebell windmill is a great exercise that with improve shoulder stability, core strength and overall joint mobility. 
It is a complete and full body movement that will particularly test your body's smaller stabilising muscles making them stronger. This in turn gives the bigger muscle groups a stronger foundation to work off from πŸ’ͺπŸ½πŸ‹οΈβ€β™€οΈπŸ‹πŸ½β€β™‚οΈ. I wouldn’t class this as a major strength exercise (like a squat) but more of a body mobiliser and stabiliser! 
When done correctly you should see β€’ An increase in hip and hamstring flexibility β€’ Increased strength in the oblique core muscles
β€’ Improved shoulder mobility and stability
β€’ Improved thoracic spine mobility
β€’ Improved balance and weight transfer

How to do it β€’ feet just wider than hip width with front  foot pointing straight ahead and back foot turned out at 45 degrees. Have a slight split between feet also
β€’ Load the back heel pushing the hip out
β€’ Raise the rear hand (loaded with kettlebell) keeping it straight
β€’ Focus on the top hand
β€’ Keep both legs straight as you lower taking the bottom hand over the knee towards the floor
β€’ Drive back up to the top position and ensure that you straighten the body

You will instantly notice during the movement that if you keep both legs straight that good flexibility is required through the hips and hamstrings.
If you find that you cannot reach the floor or opposite ankle without bending your knees then you have two options:
1. Keep the knees straight and go down as far as possible
2. Bend the front knee slightly and reach the floor, with time gradually reduce the bend in the knee until the leg is straight and you can reach the floor.

Practice the windmill without a kettlebell before advancing to the loaded kettlebell windmill. Slowly build your load and reps keeping them the same for both sides.

Have fun! πŸ˜πŸŽ‰πŸ’ƒπŸ•ΊπŸ½ #hes_in_good_nick #windmills #kettlebell #stability #mobility #strength #flexibilty #fullbodyworkout #bodycontrol #practicewhatyoupreach #variety #newzealand #kiwi #fluidmovement #movementcoach #wellbeing #personaltrainer #fitnessmotivation #trackandfield #injuryprevention #trainsmart #totalfitness #summer #fitnesscoach
Kettlebell Windmill The kettlebell windmill is a great exercise that with improve shoulder stability, core strength and overall joint mobility. It is a complete and full body movement that will particularly test your body's smaller stabilising muscles making them stronger. This in turn gives the bigger muscle groups a stronger foundation to work off from πŸ’ͺπŸ½πŸ‹οΈβ€β™€οΈπŸ‹πŸ½β€β™‚οΈ. I wouldn’t class this as a major strength exercise (like a squat) but more of a body mobiliser and stabiliser! When done correctly you should see β€’ An increase in hip and hamstring flexibility β€’ Increased strength in the oblique core muscles β€’ Improved shoulder mobility and stability β€’ Improved thoracic spine mobility β€’ Improved balance and weight transfer How to do it β€’ feet just wider than hip width with front foot pointing straight ahead and back foot turned out at 45 degrees. Have a slight split between feet also β€’ Load the back heel pushing the hip out β€’ Raise the rear hand (loaded with kettlebell) keeping it straight β€’ Focus on the top hand β€’ Keep both legs straight as you lower taking the bottom hand over the knee towards the floor β€’ Drive back up to the top position and ensure that you straighten the body You will instantly notice during the movement that if you keep both legs straight that good flexibility is required through the hips and hamstrings. If you find that you cannot reach the floor or opposite ankle without bending your knees then you have two options: 1. Keep the knees straight and go down as far as possible 2. Bend the front knee slightly and reach the floor, with time gradually reduce the bend in the knee until the leg is straight and you can reach the floor. Practice the windmill without a kettlebell before advancing to the loaded kettlebell windmill. Slowly build your load and reps keeping them the same for both sides. Have fun! πŸ˜πŸŽ‰πŸ’ƒπŸ•ΊπŸ½ #hes_in_good_nick  #windmills  #kettlebell  #stability  #mobility  #strength  #flexibilty  #fullbodyworkout  #bodycontrol  #practicewhatyoupreach  #variety  #newzealand  #kiwi  #fluidmovement  #movementcoach  #wellbeing  #personaltrainer  #fitnessmotivation  #trackandfield  #injuryprevention  #trainsmart  #totalfitness  #summer  #fitnesscoach 
Cardio 🎀I'll be there - πŸƒπŸ»β€β™‚οΈDavid Hasselhoff
"Some people stand in the darkness
 afraid to step in to the light....." Lower-intensity exercise that you can do for a longer period of time is called β€œsteady-state cardio.” It’s a type of aerobic exercise. Steady-state aerobic exercise means working at an intensity that results in a relatively stable heart rate and oxygen consumption. 
It definitely has its place in a well-rounded workout routine as it will give you the endurance needed to be a more robust athlete. Recovery between high intensity activities also becomes better and quicker with a good aerobic base πŸ‘πŸ½. By challenging your muscles for sustained periods of time (running, swimming, cycling), the mitochondriaβ€”parts of your cells that mediate respiration and energy productionβ€”grow in number and size. This makes your muscles more efficient at using oxygen (enabling you to last longer). Steady-state cardio also causes certain cardiovascular adaptations, which make your heart stronger and better equipped to do its job through long bouts of (tough) physical activity. 
Don’t be single minded in your training and only do weights, have a holistic approach and incorporate mobility, "cardioπŸƒπŸ½β€β™‚οΈπŸŠπŸΌβ€β™‚οΈπŸš΅πŸ½β€β™€οΈ" , strength training and varied methods of recovery (nutrition, massage, yoga, sleep, meditation.....). This approach will make you the better athlete that has less injuries, more strength/energy, is happier/more productive and is never bored of training. 
#hes_in_good_nick #aerobicexercise
#cardiovascularfitness
#cardio
#steadystatecardio #running #cycling #swimming #heart #lungs #healthandwellness #baywatch #davidhasselhoff #slowmotion #slowmo #fitnesscoach #fitness #endurance #aerobic #nzwarriors #instarunners #athlete #completepackage #robust #summerfitness #motivation #complete #totalfitness #hybridathlete
Cardio 🎀I'll be there - πŸƒπŸ»β€β™‚οΈDavid Hasselhoff "Some people stand in the darkness afraid to step in to the light....." Lower-intensity exercise that you can do for a longer period of time is called β€œsteady-state cardio.” It’s a type of aerobic exercise. Steady-state aerobic exercise means working at an intensity that results in a relatively stable heart rate and oxygen consumption. It definitely has its place in a well-rounded workout routine as it will give you the endurance needed to be a more robust athlete. Recovery between high intensity activities also becomes better and quicker with a good aerobic base πŸ‘πŸ½. By challenging your muscles for sustained periods of time (running, swimming, cycling), the mitochondriaβ€”parts of your cells that mediate respiration and energy productionβ€”grow in number and size. This makes your muscles more efficient at using oxygen (enabling you to last longer). Steady-state cardio also causes certain cardiovascular adaptations, which make your heart stronger and better equipped to do its job through long bouts of (tough) physical activity. Don’t be single minded in your training and only do weights, have a holistic approach and incorporate mobility, "cardioπŸƒπŸ½β€β™‚οΈπŸŠπŸΌβ€β™‚οΈπŸš΅πŸ½β€β™€οΈ" , strength training and varied methods of recovery (nutrition, massage, yoga, sleep, meditation.....). This approach will make you the better athlete that has less injuries, more strength/energy, is happier/more productive and is never bored of training. #hes_in_good_nick  #aerobicexercise  #cardiovascularfitness  #cardio  #steadystatecardio  #running  #cycling  #swimming  #heart  #lungs  #healthandwellness  #baywatch  #davidhasselhoff  #slowmotion  #slowmo  #fitnesscoach  #fitness  #endurance  #aerobic  #nzwarriors  #instarunners  #athlete  #completepackage  #robust  #summerfitness  #motivation  #complete  #totalfitness  #hybridathlete 
Crawling πŸ‘πŸ‘£πŸ•πŸˆπŸ– Crawling or quadrupedal movement is a motion that utilises all four limbs. It is also one of the earliest patterns of movement that we learn as an infant. And it is during infant crawling that we start to develop real co-ordination, mobility, strength and stabilty in our arms, shoulders, core, back, hips and legs. 
As we get older we become lazy and sit down for far too long (in the day) and tend not do as much activity as we were designed to do. This results in all the early development gained, such as from the crawling pattern, being lost leading to all sorts of functional issues arising as we age. Therefore it makes sense to re-incorporate crawling back in to our lives.

Adult crawling is slightly modified from the baby version. Walk on only your hands and toes (knees never touching ground). Crawl in small movements keeping opposite hand and leg moving together. Keep the movement slow and stay light. Focus on your spine remaining neutral (and parallel to the ground) throughout and keep head in a good position also. 
It’s a great movement to re-establish all the benefits I mentioned earlier. It really will nail your core! It is also ideal to do before any lifting as it will fire up your core and shoulder stabilisers for improved function and co-ordination.

#hes_in_good_nick #personaltrainer #crawling #quadrupedal #coordination #mobility #stability #strength #arms #shoulders #core #back #hips #legs #cantfindmykeys #fitnesscoach #movementislife #onmyhandsandknees #summertime #franceπŸ‡«πŸ‡· #vacationtime #feeltheheat #babymoving #howitallstarted #functionalstrength #twickenham #newzealand #sunoutgunsout #nuffieldhealth
Crawling πŸ‘πŸ‘£πŸ•πŸˆπŸ– Crawling or quadrupedal movement is a motion that utilises all four limbs. It is also one of the earliest patterns of movement that we learn as an infant. And it is during infant crawling that we start to develop real co-ordination, mobility, strength and stabilty in our arms, shoulders, core, back, hips and legs. As we get older we become lazy and sit down for far too long (in the day) and tend not do as much activity as we were designed to do. This results in all the early development gained, such as from the crawling pattern, being lost leading to all sorts of functional issues arising as we age. Therefore it makes sense to re-incorporate crawling back in to our lives. Adult crawling is slightly modified from the baby version. Walk on only your hands and toes (knees never touching ground). Crawl in small movements keeping opposite hand and leg moving together. Keep the movement slow and stay light. Focus on your spine remaining neutral (and parallel to the ground) throughout and keep head in a good position also. It’s a great movement to re-establish all the benefits I mentioned earlier. It really will nail your core! It is also ideal to do before any lifting as it will fire up your core and shoulder stabilisers for improved function and co-ordination. #hes_in_good_nick  #personaltrainer  #crawling  #quadrupedal  #coordination  #mobility  #stability  #strength  #arms  #shoulders  #core  #back  #hips  #legs  #cantfindmykeys  #fitnesscoach  #movementislife  #onmyhandsandknees  #summertime  #france πŸ‡«πŸ‡· #vacationtime  #feeltheheat  #babymoving  #howitallstarted  #functionalstrength  #twickenham  #newzealand  #sunoutgunsout  #nuffieldhealth 
(French) Turkish get-up πŸ‡«πŸ‡·πŸ¦ƒ This great movement requires and improves shoulder stability, core strength and leg drive, which are the tools required for lifting heavy weights. 
It is a great movement to perform in a calm slow fashion which in turn makes this an intense exercise. 
It is classed as a unilateral exercise which will instil much better body control and awareness than other bilateral movements. 
The get-up involves several movements and almost every muscle of the body while shifting a weight from lying down to standing up, guaranteeing increased stability, core strength and mobility if executed correctly. 
I love this movement because you really do need to slow down and move in such a calm manner. 
Stick to low reps (2-4 per side) as the focus should be more on execution and accuracy.

I'm using my one and only 12kg holiday kettlebell πŸ€—

#hes_in_good_nick #turkishgetup #kettlebells #corestability #shoulders #legs #fullbodyworkout #itchygrass #workoutmotivation #fitnesscoach #functionalstrength #frenchvacation #trainsmart #totalfitness #strengthtraining #nz #workout #gunsout #summertime #unilateral #outdoors #healthandwellness #leanmuscle #abs #gardening #twickenham #nuffieldhealth #letsdoit #workinghard
(French) Turkish get-up πŸ‡«πŸ‡·πŸ¦ƒ This great movement requires and improves shoulder stability, core strength and leg drive, which are the tools required for lifting heavy weights. It is a great movement to perform in a calm slow fashion which in turn makes this an intense exercise. It is classed as a unilateral exercise which will instil much better body control and awareness than other bilateral movements. The get-up involves several movements and almost every muscle of the body while shifting a weight from lying down to standing up, guaranteeing increased stability, core strength and mobility if executed correctly. I love this movement because you really do need to slow down and move in such a calm manner. Stick to low reps (2-4 per side) as the focus should be more on execution and accuracy. I'm using my one and only 12kg holiday kettlebell πŸ€— #hes_in_good_nick  #turkishgetup  #kettlebells  #corestability  #shoulders  #legs  #fullbodyworkout  #itchygrass  #workoutmotivation  #fitnesscoach  #functionalstrength  #frenchvacation  #trainsmart  #totalfitness  #strengthtraining  #nz  #workout  #gunsout  #summertime  #unilateral  #outdoors  #healthandwellness  #leanmuscle  #abs  #gardening  #twickenham  #nuffieldhealth  #letsdoit  #workinghard 
Poolside body prep (dynamic stretch)

Nothing better than doing an active warm-up no matter what your next activity is going to be. Ideal before lifting, running, football, squash, tennis, rugby, boot camp, gardening, moving house. The list can go on.

Also great after a long journey by plane, train and automobile βœˆπŸ’ΊπŸš‚πŸ’ΊπŸš— In this clip I am doing about 15-20 metres of each 
1. Knee tuck (glute and quad)
2. Curtsy lunge (glute)
3. Walking quad
4. Glute/hip pull
5. Spiderman/rotation (hip +thoracic rot)
6. Hamstring sweep
7. Sumo with arm push (groin/hip)
8. Caterpillar (all posterior chain)
9. Single leg hinge (glutes/hams/calf)

#hes_in_good_nick #dynamicwarmup #dynamic #hipmobility #poolside #personaltrainer #injuryfree #instacoach #summertime #fitnesscoach #functionalfitness #conditioning #longevity #trainsmart #frenchvacation #funinthesun #healthandwellness #healthyliving #menshealth #womensfitness #running #football #tennis #rugby #bootcamp #movinghouse #coach #newzealand #london
Poolside body prep (dynamic stretch) Nothing better than doing an active warm-up no matter what your next activity is going to be. Ideal before lifting, running, football, squash, tennis, rugby, boot camp, gardening, moving house. The list can go on. Also great after a long journey by plane, train and automobile βœˆπŸ’ΊπŸš‚πŸ’ΊπŸš— In this clip I am doing about 15-20 metres of each 1. Knee tuck (glute and quad) 2. Curtsy lunge (glute) 3. Walking quad 4. Glute/hip pull 5. Spiderman/rotation (hip +thoracic rot) 6. Hamstring sweep 7. Sumo with arm push (groin/hip) 8. Caterpillar (all posterior chain) 9. Single leg hinge (glutes/hams/calf) #hes_in_good_nick  #dynamicwarmup  #dynamic  #hipmobility  #poolside  #personaltrainer  #injuryfree  #instacoach  #summertime  #fitnesscoach  #functionalfitness  #conditioning  #longevity  #trainsmart  #frenchvacation  #funinthesun  #healthandwellness  #healthyliving  #menshealth  #womensfitness  #running  #football  #tennis  #rugby  #bootcamp  #movinghouse  #coach  #newzealand  #london 
Todays holiday leg workout! πŸƒπŸ½β€β™‚οΈπŸ—β˜€οΈ This workout consists of glute activation,  unilateral leg movements and good old squats. And lots of heat from the sun β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈ Firstly to get the butt firing I am doing band assisted hip abduction (15 each leg), followed by alternating single leg bridges (10 each leg). Then on to single leg runners with an added focus on balance work and a bit more specific to any running type activities (10 per leg). This leads nicely on to single leg RDL's with weight, 12kg kettlebell (10 per leg). Complete this circuit with 20 front loaded squats again using the 12kg kettlebell.

Get through 4 rounds of this circuit without any rest. 
It's not a heavy workout but gives a nice variety of leg movements and the absence of rest will give you enough intensity on a hot sunny day! πŸ˜₯πŸ‘πŸ½ #hes_in_good_nick #legsday #strengthandconditioning #variety #fitnesscoach #trainsmart #circuit #funinthesun #consistency #maintenance  #french #unilateral #glutes #quadriceps #hamstrings #functionalstrength #vacation #sport #workout #strengthtraining #instafrenchie #personaltrainer #movement #painfreetraining #summertan #newzealand #london #longevity #instafit
Todays holiday leg workout! πŸƒπŸ½β€β™‚οΈπŸ—β˜€οΈ This workout consists of glute activation, unilateral leg movements and good old squats. And lots of heat from the sun β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈπŸ”₯β˜€οΈ Firstly to get the butt firing I am doing band assisted hip abduction (15 each leg), followed by alternating single leg bridges (10 each leg). Then on to single leg runners with an added focus on balance work and a bit more specific to any running type activities (10 per leg). This leads nicely on to single leg RDL's with weight, 12kg kettlebell (10 per leg). Complete this circuit with 20 front loaded squats again using the 12kg kettlebell. Get through 4 rounds of this circuit without any rest. It's not a heavy workout but gives a nice variety of leg movements and the absence of rest will give you enough intensity on a hot sunny day! πŸ˜₯πŸ‘πŸ½ #hes_in_good_nick  #legsday  #strengthandconditioning  #variety  #fitnesscoach  #trainsmart  #circuit  #funinthesun  #consistency  #maintenance  #french  #unilateral  #glutes  #quadriceps  #hamstrings  #functionalstrength  #vacation  #sport  #workout  #strengthtraining  #instafrenchie  #personaltrainer  #movement  #painfreetraining  #summertan  #newzealand  #london  #longevity  #instafit 
Banded shoulder "axial rotation" πŸ”„

Axial rotation is a key motion of our limbs. Ball and socket joints are designed to rotate and if you don't train this aspect of movement restrictions may occur and range can become poor. Rotation of joints is required to do the most basic of daily activity at home or at work, and especially in your hobbies/sport/training. 
Here I am using a band to again give the radius (arm) more room to move around in the shoulder. The band is attached to a point and also around wrist,  held in hand (clenched fist). Standing with arm at 90 degrees of abduction place yourself far enough away so that band pulls arm out without you losing your balance or causing discomfort of arm/shoulder. 
Keep your body absolutely stable while performing rotations.
Move purposely at the shoulder and first internally rotate shoulder as far as you can without elevating shoulder or moving body. Then turn shoulder the other way (external rotation) fully.

During the whole movement try and get the bicep muscle to first turn to the ground then towards the sky. 
Do this for about 2 minutes on each arm. 
This movement will help to maintain good joint range of motion. Will prevent injury/impingements and is also a good way to prepare the upper body for exercise/sport/strenuous activity.

#hes_in_good_nick #movementcoach #axialrotation #shoulderhealth #injuryprevention #injuryfree #shoulderinjury #impingement #baseball #cricket #tennis #golf #boxing #sport #instafitness #conditioning #personaltrainer #ballandsocket #strengthandconditioning #trainsmart #weightlifting #shoulderpain #sunsout #longevity #healthandwellness #newzealand #twickenham #advice
Banded shoulder "axial rotation" πŸ”„ Axial rotation is a key motion of our limbs. Ball and socket joints are designed to rotate and if you don't train this aspect of movement restrictions may occur and range can become poor. Rotation of joints is required to do the most basic of daily activity at home or at work, and especially in your hobbies/sport/training. Here I am using a band to again give the radius (arm) more room to move around in the shoulder. The band is attached to a point and also around wrist, held in hand (clenched fist). Standing with arm at 90 degrees of abduction place yourself far enough away so that band pulls arm out without you losing your balance or causing discomfort of arm/shoulder. Keep your body absolutely stable while performing rotations. Move purposely at the shoulder and first internally rotate shoulder as far as you can without elevating shoulder or moving body. Then turn shoulder the other way (external rotation) fully. During the whole movement try and get the bicep muscle to first turn to the ground then towards the sky. Do this for about 2 minutes on each arm. This movement will help to maintain good joint range of motion. Will prevent injury/impingements and is also a good way to prepare the upper body for exercise/sport/strenuous activity. #hes_in_good_nick  #movementcoach  #axialrotation  #shoulderhealth  #injuryprevention  #injuryfree  #shoulderinjury  #impingement  #baseball  #cricket  #tennis  #golf  #boxing  #sport  #instafitness  #conditioning  #personaltrainer  #ballandsocket  #strengthandconditioning  #trainsmart  #weightlifting  #shoulderpain  #sunsout  #longevity  #healthandwellness  #newzealand  #twickenham  #advice 
Push and Pull with body weight, TRX and kettlebell (12kg)

Key focus on holiday is to maintain good movement patterns and keep some good load running through your body. This will make for a more effective return to the gym in your usual environment. You won't have a full rack of weights or equipment to choose from so take what you can and try to be creative too. 
Here I am simply super-setting push-ups (20) with TRX-row (15), four rounds.

Single-arm row (15) with single arm press dead bug (10), four rounds.

It's a simple but effective workout that becomes hard enough in 35 degrees celsius πŸŒ‘β˜€οΈπŸ”₯ On my next upper body workout I will try to vary the movements and my positionings from this one today. 
As always whether in the gym or outdoors form is a key focus πŸ‘ŒπŸ½πŸ‘πŸ½ #hes_in_good_nick #outdoorgym
#pushandpull #trx #kettlebell #bodyweighttraining #upperbodyworkout #functionalstrength #functionaltraining #back #chest #maintenance #funinthesun  #trainsmart #totalfitness #singlearmrows #singlearmpress #trxrows #pushups #deadbug #outdoors #frenchfit #summertime #nuffieldhealth #healthandwellness #personaltrainer #motivation #twickenham #newzealand
Push and Pull with body weight, TRX and kettlebell (12kg) Key focus on holiday is to maintain good movement patterns and keep some good load running through your body. This will make for a more effective return to the gym in your usual environment. You won't have a full rack of weights or equipment to choose from so take what you can and try to be creative too. Here I am simply super-setting push-ups (20) with TRX-row (15), four rounds. Single-arm row (15) with single arm press dead bug (10), four rounds. It's a simple but effective workout that becomes hard enough in 35 degrees celsius πŸŒ‘β˜€οΈπŸ”₯ On my next upper body workout I will try to vary the movements and my positionings from this one today. As always whether in the gym or outdoors form is a key focus πŸ‘ŒπŸ½πŸ‘πŸ½ #hes_in_good_nick  #outdoorgym  #pushandpull  #trx  #kettlebell  #bodyweighttraining  #upperbodyworkout  #functionalstrength  #functionaltraining  #back  #chest  #maintenance  #funinthesun  #trainsmart  #totalfitness  #singlearmrows  #singlearmpress  #trxrows  #pushups  #deadbug  #outdoors  #frenchfit  #summertime  #nuffieldhealth  #healthandwellness  #personaltrainer  #motivation  #twickenham  #newzealand 
Banded chest stretch

Here is a simple and effective stretch to target your chest, anterior shoulder and arm flexor muscles. 
Attach band above shoulder height but no higher than head height.
Put the band into stretch with a straight arm. This will allow the arm to come out of the shoulder a bit for a better muscular stretch. 
In a split stance lean forward and slightly rotate the body away from the arm to bring in a nice stretch. 
Hold for 45-60 seconds and then alternate. 
If you are extremely tight in the chest then repeat 2-3 times per side. 
#hes_in_good_nick #flexibilty #mobility #chest #tightchest #tightmuscles #sunsout #fitnesscoach #holidayfitness #frenchfitness #totalfitness #painfreetraining #healthandwellness #allblacks #maintenance #injuryprevention #deskbound #sunhealing #movement #rangeofmovement #longevity #menshealth #womenshealth #personaltrainer #frenchvacation #instacoach #instafitness #newzealand
Banded chest stretch Here is a simple and effective stretch to target your chest, anterior shoulder and arm flexor muscles. Attach band above shoulder height but no higher than head height. Put the band into stretch with a straight arm. This will allow the arm to come out of the shoulder a bit for a better muscular stretch. In a split stance lean forward and slightly rotate the body away from the arm to bring in a nice stretch. Hold for 45-60 seconds and then alternate. If you are extremely tight in the chest then repeat 2-3 times per side. #hes_in_good_nick  #flexibilty  #mobility  #chest  #tightchest  #tightmuscles  #sunsout  #fitnesscoach  #holidayfitness  #frenchfitness  #totalfitness  #painfreetraining  #healthandwellness  #allblacks  #maintenance  #injuryprevention  #deskbound  #sunhealing  #movement  #rangeofmovement  #longevity  #menshealth  #womenshealth  #personaltrainer  #frenchvacation  #instacoach  #instafitness  #newzealand 
Holiday workouts βœˆπŸ‹πŸ½β€β™‚οΈπŸ‡«πŸ‡· You will never have the comforts of your regular gym while on holiday but you can still maintain your body and hit all the usual parts with the use of a few basic bits of kit. Lack of load can be substituted with higher reps and circuit type training (with big movements) to keep you working just as hard. 
If you get your workouts done in the morning you can avoid the heat and be in time to enjoy apero. 
And you get to train with your top off on holidays πŸ˜ƒπŸ’ͺπŸ½πŸ‘πŸ½ #hes_in_good_nick #personaltrainer #outdoors #holidays #workouts #noexcuses #funinthesun #kettlebellswings #apero #france #saintchristollesales #vacation #holidayworkout #fitnesscoach #healthandwellness #strengthtraining #kiwi #newzealand #nuffieldhealth #figure8 #circuits #topsoff #sunsoutgunsout #functionalstrength #mensfitness #twickenham #richmond #maintenance #coach
Holiday workouts βœˆπŸ‹πŸ½β€β™‚οΈπŸ‡«πŸ‡· You will never have the comforts of your regular gym while on holiday but you can still maintain your body and hit all the usual parts with the use of a few basic bits of kit. Lack of load can be substituted with higher reps and circuit type training (with big movements) to keep you working just as hard. If you get your workouts done in the morning you can avoid the heat and be in time to enjoy apero. And you get to train with your top off on holidays πŸ˜ƒπŸ’ͺπŸ½πŸ‘πŸ½ #hes_in_good_nick  #personaltrainer  #outdoors  #holidays  #workouts  #noexcuses  #funinthesun  #kettlebellswings  #apero  #france  #saintchristollesales  #vacation  #holidayworkout  #fitnesscoach  #healthandwellness  #strengthtraining  #kiwi  #newzealand  #nuffieldhealth  #figure8  #circuits  #topsoff  #sunsoutgunsout  #functionalstrength  #mensfitness  #twickenham  #richmond  #maintenance  #coach 
Close grip pull-ups 
Close grip pull-ups are an advanced strength training exercise, not everyone can do them or do them with great control. The ability to work with one’s own bodyweight is a true hallmark of strength and discipline. 
The latissimus dorsi, biceps, and forearms are the largest prime muscle movers in this exercise, though the hands, deltoids, rhomboids, and trapezius muscles are also involved. This particular form of pull-up demands a great deal from the brachioradialis muscle – the forearm muscle that starts on the outside of the elbow, and runs along the top of the forearm when your hand is in a neutral position. 
Here I am performing a close grip pull-up using narrow parallel bars. To be a true close grip pull-up the hand grip should be at least narrower than your shoulder width. 
Start in a hanging (long) position. Arms extended, shoulders in flexion, back neutral (extended), hips and legs also in extension. 
As you pull with your arms keep the body long and strong throughout. Don’t swing or snatch at the bars, keep the movement smooth and in control. Pull through until your shoulders lightly touch the bars, then extend the arms lowering your body with similar control until you are again hanging long.

Repeat for as long as you can maintain this form. 
Watch the video closely and keep to the technique. Only the good one's count! 
Superset this movement with a push movement for optimal upper body strength. 
Message me if you are interested in training. πŸ‘πŸ½ #hes_in_good_nick #personaltrainer #pullups #closegrip #back #shoulders #arms #fitnesscoach #fitnessadvice #totalfitness #strengthandconditioning #painfreetraining #fitnessmotivation #pull #pushpull #upperbody #workout #gunsout #summertime #twickenham #teddington #richmond #nuffieldhealth #qualitynotquantity #strengthtraining #functionalstrength #gym #exercisetips #121
Close grip pull-ups Close grip pull-ups are an advanced strength training exercise, not everyone can do them or do them with great control. The ability to work with one’s own bodyweight is a true hallmark of strength and discipline. The latissimus dorsi, biceps, and forearms are the largest prime muscle movers in this exercise, though the hands, deltoids, rhomboids, and trapezius muscles are also involved. This particular form of pull-up demands a great deal from the brachioradialis muscle – the forearm muscle that starts on the outside of the elbow, and runs along the top of the forearm when your hand is in a neutral position. Here I am performing a close grip pull-up using narrow parallel bars. To be a true close grip pull-up the hand grip should be at least narrower than your shoulder width. Start in a hanging (long) position. Arms extended, shoulders in flexion, back neutral (extended), hips and legs also in extension. As you pull with your arms keep the body long and strong throughout. Don’t swing or snatch at the bars, keep the movement smooth and in control. Pull through until your shoulders lightly touch the bars, then extend the arms lowering your body with similar control until you are again hanging long. Repeat for as long as you can maintain this form. Watch the video closely and keep to the technique. Only the good one's count! Superset this movement with a push movement for optimal upper body strength. Message me if you are interested in training. πŸ‘πŸ½ #hes_in_good_nick  #personaltrainer  #pullups  #closegrip  #back  #shoulders  #arms  #fitnesscoach  #fitnessadvice  #totalfitness  #strengthandconditioning  #painfreetraining  #fitnessmotivation  #pull  #pushpull  #upperbody  #workout  #gunsout  #summertime  #twickenham  #teddington  #richmond  #nuffieldhealth  #qualitynotquantity  #strengthtraining  #functionalstrength  #gym  #exercisetips  #121 
Hamstring care πŸ‘¨πŸ½β€βš•οΈ
Sitting all day is going to make the hamstrings very tight. Running, cycling, squatting, wicket keeping and gardening (on all fours) can also make them tight. You can't win! This can lead to all sorts of problems, poor knee extension, tight back, poor hip flexion, constant pain..... Do them a favour and keep them long. Use a variety of stretches/movements for a more complete conditioning. 
Start with orbing/foam rolling to relax the muscle and increase its blood flow/temperature for a better stretch. 
#hes_in_good_nick #hamstrings #stretch #mobilise #protecathletics #orb #sitting #running #cycling #squatting #wicketkeeper #gardening #kneeflexion #kneeextension #tightback #hipflexion #backcare #fitnesscoach #healthandwellness #totalfitness #painfreetraining #foamroller #personaltrainer #nuffieldhealth #injuryprevention #injuryfree #maintenance #twickenham #newzealand
Hamstring care πŸ‘¨πŸ½β€βš•οΈ Sitting all day is going to make the hamstrings very tight. Running, cycling, squatting, wicket keeping and gardening (on all fours) can also make them tight. You can't win! This can lead to all sorts of problems, poor knee extension, tight back, poor hip flexion, constant pain..... Do them a favour and keep them long. Use a variety of stretches/movements for a more complete conditioning. Start with orbing/foam rolling to relax the muscle and increase its blood flow/temperature for a better stretch. #hes_in_good_nick  #hamstrings  #stretch  #mobilise  #protecathletics  #orb  #sitting  #running  #cycling  #squatting  #wicketkeeper  #gardening  #kneeflexion  #kneeextension  #tightback  #hipflexion  #backcare  #fitnesscoach  #healthandwellness  #totalfitness  #painfreetraining  #foamroller  #personaltrainer  #nuffieldhealth  #injuryprevention  #injuryfree  #maintenance  #twickenham  #newzealand 
Hybrid exercises........ Hip flexor, core and shoulder all getting worked here. Muscles don't work in isolation on the field so don't do it in the gym!

Get off machines and train smart πŸ‘¨πŸ½β€πŸŽ“πŸ‘πŸ½ #hes_in_good_nick #hybrid #functionaltraining #functionalstrength #trainsmart #personaltrainer #hipflexors #corestrength #shoulders #fitnesscoach #specificity #london #twickenham #tailored #variety #sixpack #nuffieldhealth #coach #workout #studio #instafitness #injuryprevention #injuryfree #nz #auckland #intelligenttraining #summertime #control #qualitynotquantity
Hybrid exercises........ Hip flexor, core and shoulder all getting worked here. Muscles don't work in isolation on the field so don't do it in the gym! Get off machines and train smart πŸ‘¨πŸ½β€πŸŽ“πŸ‘πŸ½ #hes_in_good_nick  #hybrid  #functionaltraining  #functionalstrength  #trainsmart  #personaltrainer  #hipflexors  #corestrength  #shoulders  #fitnesscoach  #specificity  #london  #twickenham  #tailored  #variety  #sixpack  #nuffieldhealth  #coach  #workout  #studio  #instafitness  #injuryprevention  #injuryfree  #nz  #auckland  #intelligenttraining  #summertime  #control  #qualitynotquantity 
Oblique plank variation 
Don't underestimate the benefits of good core strength/stability.

CoreΒ exercises train the muscles of the pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stableΒ coreΒ muscles.

Swinging a golf club, passing a rugby ball, pole vaulting, reaching a top shelf or bending over to pick up something all require a certain level of core strength. 
Varied exercises will make for a stronger core. They can be done on the floor or on your feet and should be made specific to your sport/recreation/hobby/career. 
This variation of the side plank requires shoulder stability. It incorporates hip/knee flexion/extension and works glute med. Beats a floor crunch any day....... #hes_in_good_nick #personaltrainer #fitnessadvice #fitnesscoach #corestrength #corestability #obliques #specificity #plank #abdominals #pelvis #back #strengthandconditioning #totalfitness #painfreetraining #obliques #sportspecifictraining #backcare #qualitynotquantity #instacoach #nuffieldhealth #nz #golf #tennis #baseball #cricket #hockey #rugby #netball #twickenham
Oblique plank variation Don't underestimate the benefits of good core strength/stability. CoreΒ exercises train the muscles of the pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stableΒ coreΒ muscles. Swinging a golf club, passing a rugby ball, pole vaulting, reaching a top shelf or bending over to pick up something all require a certain level of core strength. Varied exercises will make for a stronger core. They can be done on the floor or on your feet and should be made specific to your sport/recreation/hobby/career. This variation of the side plank requires shoulder stability. It incorporates hip/knee flexion/extension and works glute med. Beats a floor crunch any day....... #hes_in_good_nick  #personaltrainer  #fitnessadvice  #fitnesscoach  #corestrength  #corestability  #obliques  #specificity  #plank  #abdominals  #pelvis  #back  #strengthandconditioning  #totalfitness  #painfreetraining  #obliques  #sportspecifictraining  #backcare  #qualitynotquantity  #instacoach  #nuffieldhealth  #nz  #golf  #tennis  #baseball  #cricket  #hockey  #rugby  #netball  #twickenham 
Train your body with "functional strength", always include aerobic fitness, look after your mechanisms with good movement and mobility work. 
You will look better, feel better and last longer πŸ‘πŸ½πŸ’ͺπŸ½πŸ€— Think long term!

#hes_in_good_nick #personaltrainer #fitnesscoach #totalfitness #healthandwellness #longevity #painfree #leanmuscle #eyefordetail #qualitynotquantity #mensfitness #womensfitness #feelgood #turnbacktime #ageisjustanumber #practicewhatyoupreach #london #twickenham #nuffieldhealth #movement #mobility #jointhealth #natural #hardwork #summertime #nz #newzealand #longtermgoals #longterm
Train your body with "functional strength", always include aerobic fitness, look after your mechanisms with good movement and mobility work. You will look better, feel better and last longer πŸ‘πŸ½πŸ’ͺπŸ½πŸ€— Think long term! #hes_in_good_nick  #personaltrainer  #fitnesscoach  #totalfitness  #healthandwellness  #longevity  #painfree  #leanmuscle  #eyefordetail  #qualitynotquantity  #mensfitness  #womensfitness  #feelgood  #turnbacktime  #ageisjustanumber  #practicewhatyoupreach  #london  #twickenham  #nuffieldhealth  #movement  #mobility  #jointhealth  #natural  #hardwork  #summertime  #nz  #newzealand  #longtermgoals  #longterm 
πŸƒπŸ½β€β™‚οΈDon't use the weather as an excuse! 
If it's hot make sure you are well hydrated and adjust your distance and/or pace so that you can complete a quality run. I was due to run 10km today but decided it was way to hot for that! Instead of canning the run completely I halved the distance and aimed to maintain my 10k pace πŸƒπŸ½β€β™‚οΈπŸ‘πŸ½. Good compromise and you won't lose any of your fitness because of one short run.

I picked a route with lots of trees for extra shade 🌲🌳🌴🌲🌳🌴🌲🌳🌴 Don't forget your ankle, knee, hip and back mobility before hand. And have a good stretch after, in this hot weather stretching should be a pleasure πŸ€—. #hes_in_good_nick #summerfitness
#hot #run #fitnessadvice #instarunners #guidance #consistency #hydration #summertime #5krun #10k #prep #poststretch #coach #qualitynotquantity #personaltrainer #mobility #injuryprevention #injuryfree #brooksrunning #cardio #cardiovascular #strengthtraining #hearthealth #fitness #nz #nuffieldhealth
πŸƒπŸ½β€β™‚οΈDon't use the weather as an excuse! If it's hot make sure you are well hydrated and adjust your distance and/or pace so that you can complete a quality run. I was due to run 10km today but decided it was way to hot for that! Instead of canning the run completely I halved the distance and aimed to maintain my 10k pace πŸƒπŸ½β€β™‚οΈπŸ‘πŸ½. Good compromise and you won't lose any of your fitness because of one short run. I picked a route with lots of trees for extra shade 🌲🌳🌴🌲🌳🌴🌲🌳🌴 Don't forget your ankle, knee, hip and back mobility before hand. And have a good stretch after, in this hot weather stretching should be a pleasure πŸ€—. #hes_in_good_nick  #summerfitness  #hot  #run  #fitnessadvice  #instarunners  #guidance  #consistency  #hydration  #summertime  #5krun  #10k  #prep  #poststretch  #coach  #qualitynotquantity  #personaltrainer  #mobility  #injuryprevention  #injuryfree  #brooksrunning  #cardio  #cardiovascular  #strengthtraining  #hearthealth  #fitness  #nz  #nuffieldhealth 
Regrann from @hes_in_good_nick -  Press and rotate πŸ‘πŸ”ƒ Adding a rotation to a good press-up will add even more value to this great body weight exercise. 
Push-ups if done properly become a total body exercise that will strengthen both the upper body and core while greatly improving your posture. 
Positioning for the press/rotate version should be a long strong body with legs spread (so the feet can collapse with space) and hands just wider than shoulder width.

When doing push-ups the primary muscles used and those you will feel the most intensity in are the chest, arms, and shoulders. 
Because of the position you are in while performing this movement the body requires support and it is the muscles of the core and legs that will also contribute. 
Here is the list of muscles you will actively engage - pectoralis major, triceps brachii, coracobrachialis, deltoids, serratus anterior, rectus abdominus, transverse abdominus, quadriceps, gluteus maximus. 
By adding rotation to the push-up the oblique and thoracic muscles are now contributing a lot more. What a list πŸ“‹! And while in the rotated position the shoulder works much harder (stabilising the body) and scapula retraction is emphasised.

Have a go πŸ‘πŸΌ #hes_in_good_nick #pushup #rotation #upperbody #obliques #instafitness #chestday #chestworkout #pushing #movement #shoulders #stability #move #triceps #strong #strength #positioning #technique #personaltrainer #teaching #coaching #twickenham #london #auckland #nz #adidas #newbalance #technical #summertime
Regrann from @hes_in_good_nick - Press and rotate πŸ‘πŸ”ƒ Adding a rotation to a good press-up will add even more value to this great body weight exercise. Push-ups if done properly become a total body exercise that will strengthen both the upper body and core while greatly improving your posture. Positioning for the press/rotate version should be a long strong body with legs spread (so the feet can collapse with space) and hands just wider than shoulder width. When doing push-ups the primary muscles used and those you will feel the most intensity in are the chest, arms, and shoulders. Because of the position you are in while performing this movement the body requires support and it is the muscles of the core and legs that will also contribute. Here is the list of muscles you will actively engage - pectoralis major, triceps brachii, coracobrachialis, deltoids, serratus anterior, rectus abdominus, transverse abdominus, quadriceps, gluteus maximus. By adding rotation to the push-up the oblique and thoracic muscles are now contributing a lot more. What a list πŸ“‹! And while in the rotated position the shoulder works much harder (stabilising the body) and scapula retraction is emphasised. Have a go πŸ‘πŸΌ #hes_in_good_nick  #pushup  #rotation  #upperbody  #obliques  #instafitness  #chestday  #chestworkout  #pushing  #movement  #shoulders  #stability  #move  #triceps  #strong  #strength  #positioning  #technique  #personaltrainer  #teaching  #coaching  #twickenham  #london  #auckland  #nz  #adidas  #newbalance  #technical  #summertime 
High pulley (seated) row πŸš£πŸ½β€β™‚οΈ A great movement to develop the muscles of the back as well as recruit the arm flexor muscles. Particularly targeting the latissimus dorsi, the action will also hit the rhomboids and trapezius of the upper back. 
This movement can be performed with a variety of cable attachments and adjusted body positioning (lean) to alter the stimulus to the muscles. 
Primary muscles – mid trapezius, latissimus dorsi, rhomboids, teres major, teres minor, lower trapezius. 
Secondary and stabilizers – short head of the biceps, long head of the biceps, brachialis, posterior deltoid, brachioradialis. 
Maintain a neutral back and good head position. I am using a slight lean to gain more mid muscle connection/activation. Legs are wide to maintain stable hips and torso. Pull straight through opening the handles up to gain greater range of movement. Retract the shoulders throughout the pull phase. Be careful not to protract the scapulae (too much) as arms extend as you will lose your neutral back shape. 
#hes_in_good_nick #exercisetips #backworkout #highrow #fitnesscoach #strengthtraining #backcare #backexercises #backday #nuffieldhealth #pull #painfreetraining #qualitynotquantity #knowledge #movement #injuryprevention #shoulderhealth #twickenham #richmond #personaltrainer #fitness #feelgood #summertime #sunsoutgunsout #practicewhatyoupreach #balance #nz #instafitness #workout
High pulley (seated) row πŸš£πŸ½β€β™‚οΈ A great movement to develop the muscles of the back as well as recruit the arm flexor muscles. Particularly targeting the latissimus dorsi, the action will also hit the rhomboids and trapezius of the upper back. This movement can be performed with a variety of cable attachments and adjusted body positioning (lean) to alter the stimulus to the muscles. Primary muscles – mid trapezius, latissimus dorsi, rhomboids, teres major, teres minor, lower trapezius. Secondary and stabilizers – short head of the biceps, long head of the biceps, brachialis, posterior deltoid, brachioradialis. Maintain a neutral back and good head position. I am using a slight lean to gain more mid muscle connection/activation. Legs are wide to maintain stable hips and torso. Pull straight through opening the handles up to gain greater range of movement. Retract the shoulders throughout the pull phase. Be careful not to protract the scapulae (too much) as arms extend as you will lose your neutral back shape. #hes_in_good_nick  #exercisetips  #backworkout  #highrow  #fitnesscoach  #strengthtraining  #backcare  #backexercises  #backday  #nuffieldhealth  #pull  #painfreetraining  #qualitynotquantity  #knowledge  #movement  #injuryprevention  #shoulderhealth  #twickenham  #richmond  #personaltrainer  #fitness  #feelgood  #summertime  #sunsoutgunsout  #practicewhatyoupreach  #balance  #nz  #instafitness  #workout 
More Balance Work πŸ€Ήβ€β™‚οΈ Balance with an action and reaction! 
Use ball specific to your sport. Cricket, rugby, baseball, softball, netball, basketball, volleyball.......πŸπŸ‰βšΎοΈπŸ€πŸ Use a wall or work in pairs. Catch, volley, bounce off floor, header..... Nothing like taking a spectacular catch πŸ™‹πŸ½β€β™‚οΈ #hes_in_good_nick #balance #sportspecific #action #reaction #catch #ballsports #cricket #volleyball #tennis #baseball #softball #netball #basketball #volleyball #rugby #corestability #nuffieldhealth #personaltrainer #ballgames #twickenham #richmond #summersports #playtime #goodhands #catcheswinmatches #handeyecoordination #nz #gym
More Balance Work πŸ€Ήβ€β™‚οΈ Balance with an action and reaction! Use ball specific to your sport. Cricket, rugby, baseball, softball, netball, basketball, volleyball.......πŸπŸ‰βšΎοΈπŸ€πŸ Use a wall or work in pairs. Catch, volley, bounce off floor, header..... Nothing like taking a spectacular catch πŸ™‹πŸ½β€β™‚οΈ #hes_in_good_nick  #balance  #sportspecific  #action  #reaction  #catch  #ballsports  #cricket  #volleyball  #tennis  #baseball  #softball  #netball  #basketball  #volleyball  #rugby  #corestability  #nuffieldhealth  #personaltrainer  #ballgames  #twickenham  #richmond  #summersports  #playtime  #goodhands  #catcheswinmatches  #handeyecoordination  #nz  #gym 
Unilateral Training 
Unilateral training is any form of movement that trains one limb at a time, rather than both. Common examples are: β€’	Split Squats β€’	Single-Arm Pressing β€’	Single-Arm Rowing β€’	Single-Leg RDLs β€’	Pistol Squats 
Any variation and modality (barbell, dumbbell, kettlebell, cables, bands, bodyweight, etc) can be used. 
Although it takes a little longer when you train one side at a time, adding unilateral movements to your workout has benefits. 
Here are some ways training one side at a time can improve your strength and fitness level. β€’	builds core stability β€’	increases resistance to injury β€’	corrects muscular imbalances β€’	ideal for rehabilitating injuries β€’	really targets the muscle β€’	Improves balance β€’	will benefit the whole body 
The benefits of unilateral training are plenty and must be incorporated in your workouts if you play any sport and have muscular imbalances. 
#hes_in_good_nick #unilateraltraining #singlearmrows #singlearmpress #splitsquats #singlelegdeadlift #slrdl #pistolsquat #corestrength #corestability #rehabilitation #injuryprevention #muscularimbalances #balance #sport #instafitness #dumbbells #kettlebells #cables #bands #bodyweight #twickenham #richmond #nz #personaltrainer #nuffieldhealth #practicewhatyoupreach #instarunners #yellowtop
Unilateral Training Unilateral training is any form of movement that trains one limb at a time, rather than both. Common examples are: β€’ Split Squats β€’ Single-Arm Pressing β€’ Single-Arm Rowing β€’ Single-Leg RDLs β€’ Pistol Squats Any variation and modality (barbell, dumbbell, kettlebell, cables, bands, bodyweight, etc) can be used. Although it takes a little longer when you train one side at a time, adding unilateral movements to your workout has benefits. Here are some ways training one side at a time can improve your strength and fitness level. β€’ builds core stability β€’ increases resistance to injury β€’ corrects muscular imbalances β€’ ideal for rehabilitating injuries β€’ really targets the muscle β€’ Improves balance β€’ will benefit the whole body The benefits of unilateral training are plenty and must be incorporated in your workouts if you play any sport and have muscular imbalances. #hes_in_good_nick  #unilateraltraining  #singlearmrows  #singlearmpress  #splitsquats  #singlelegdeadlift  #slrdl  #pistolsquat  #corestrength  #corestability  #rehabilitation  #injuryprevention  #muscularimbalances  #balance  #sport  #instafitness  #dumbbells  #kettlebells  #cables  #bands  #bodyweight  #twickenham  #richmond  #nz  #personaltrainer  #nuffieldhealth  #practicewhatyoupreach  #instarunners  #yellowtop 
Gentle movements 😏

Our body will appreciate some gentle movements from time to time. Training doesn't (and shouldn't) need to be intense, strenuous and with load all the time. 
The hips and knees will love this movement as they are both guided into full flexion and then extension when letting the leg go. There is nothing better than feeling "full range movement" of a joint/s. Often with heavy loads this is not achieved. I would take full range over load any day!

#hes_in_good_nick #rangeofmovement #kneeflexion #hipflexion #motion #bodyweight #jointhealth #injuryprevention #qualitynotquantity #personaltrainer #nuffieldhealth #coach #fitness #conditioning #preservation #control #twickenham #richmond #instafitness #relaxed #practicewhatyoupreach #121 #studio #nz #worldcup #longterm #kiwi #knowledge #instarunners
Gentle movements 😏 Our body will appreciate some gentle movements from time to time. Training doesn't (and shouldn't) need to be intense, strenuous and with load all the time. The hips and knees will love this movement as they are both guided into full flexion and then extension when letting the leg go. There is nothing better than feeling "full range movement" of a joint/s. Often with heavy loads this is not achieved. I would take full range over load any day! #hes_in_good_nick  #rangeofmovement  #kneeflexion  #hipflexion  #motion  #bodyweight  #jointhealth  #injuryprevention  #qualitynotquantity  #personaltrainer  #nuffieldhealth  #coach  #fitness  #conditioning  #preservation  #control  #twickenham  #richmond  #instafitness  #relaxed  #practicewhatyoupreach  #121  #studio  #nz  #worldcup  #longterm  #kiwi  #knowledge  #instarunners 
πŸ•žHad some spare time to fit in a comfortable 5km run on this beautiful day! β˜€οΈπŸŒ‘ Now running through my β€œpost runπŸƒπŸ½β€β™‚οΈβ€ checklist πŸ“‹- β€’	Foot/ankle painβœ– β€’	Knee painβœ– β€’	Hip/lower back pain βœ– β€’	Stiff t-spine βœ– β€’	General muscle tightness βœ– β€’	Body felt good during and after βœ”
Everything feels good and I have none of the negative symptoms. Positive feedback from your body is always a good indicator that you are on the right track with
a)	Flexibilty and mobility work
b)	Strength work
c)	Pre-exercise warm-up/drills
d)	Sufficient rest and recovery periods
e)	Hydration and nutrition
Make sure you don’t ignore negative responses to exercise, they can always be correctly diagnosed and resolved by a good coach/PT along with a good level of commitment from yourself too πŸ‘‰. Tonight I am going to enjoy an hour of soft tissue rolling and stretching, can’t wait. β˜ΊπŸ•ΊπŸ½πŸ‘πŸ½ #hes_in_good_nick #run #summertime #twickenham #preparation #flexibilty #mobility #strength #warmup #drills #rest #recovery #hydration #nutrition #personaltrainer #coach #diagnosis #committed #instarunners #instafitness #injuryfree #5k #polar #brooksghost10 #brooks #adidas #healthy #fitness #practicewhatyoupreach
πŸ•žHad some spare time to fit in a comfortable 5km run on this beautiful day! β˜€οΈπŸŒ‘ Now running through my β€œpost runπŸƒπŸ½β€β™‚οΈβ€ checklist πŸ“‹- β€’ Foot/ankle painβœ– β€’ Knee painβœ– β€’ Hip/lower back pain βœ– β€’ Stiff t-spine βœ– β€’ General muscle tightness βœ– β€’ Body felt good during and after βœ” Everything feels good and I have none of the negative symptoms. Positive feedback from your body is always a good indicator that you are on the right track with a) Flexibilty and mobility work b) Strength work c) Pre-exercise warm-up/drills d) Sufficient rest and recovery periods e) Hydration and nutrition Make sure you don’t ignore negative responses to exercise, they can always be correctly diagnosed and resolved by a good coach/PT along with a good level of commitment from yourself too πŸ‘‰. Tonight I am going to enjoy an hour of soft tissue rolling and stretching, can’t wait. β˜ΊπŸ•ΊπŸ½πŸ‘πŸ½ #hes_in_good_nick  #run  #summertime  #twickenham  #preparation  #flexibilty  #mobility  #strength  #warmup  #drills  #rest  #recovery  #hydration  #nutrition  #personaltrainer  #coach  #diagnosis  #committed  #instarunners  #instafitness  #injuryfree  #5k  #polar  #brooksghost10  #brooks  #adidas  #healthy  #fitness  #practicewhatyoupreach 
Balance training πŸ„πŸ½β€β™‚οΈ Fact: balance deteriorates with age πŸ‘΄πŸΌπŸ‘΅πŸΎ "If you don't use it you lose it." How often do you here of the elderly falling causing serious injury! Incorporating balance training in your workouts will help you to maintain it as you age. Good balance means you won't fall if you trip or stumble.  Picture a rugby player breaking out of a tackle to go on and score = good balance βœ”
Balance can be trained in several ways at the gym. Single leg work (unilateral), use of unstable surfaces (foam blocks, bosu ball, swissball, barefoot) and lateral movement are some examples.

In this clip I am moving from all fours (quadruped) to kneeling (biped) on the ball. 
Get confident on all fours before trying to kneel on the ball. Always keep the spine in extension and extend the hips when going into the kneeling position. Transitions must be smooth. 
Have a go 🀀

#hes_in_good_nick #balance #swissball #practice #personaltrainer #aging #nuffieldhealth #coach #instafitness #insta #unilateral #barefoot #maintenance #studio #twickenham #richmond #nz #sportspecific #conditioning #finetuning #rugby #cricket #netball #hockey #tennis #gym #adidas #asics #newbalance #newzealand
Balance training πŸ„πŸ½β€β™‚οΈ Fact: balance deteriorates with age πŸ‘΄πŸΌπŸ‘΅πŸΎ "If you don't use it you lose it." How often do you here of the elderly falling causing serious injury! Incorporating balance training in your workouts will help you to maintain it as you age. Good balance means you won't fall if you trip or stumble. Picture a rugby player breaking out of a tackle to go on and score = good balance βœ” Balance can be trained in several ways at the gym. Single leg work (unilateral), use of unstable surfaces (foam blocks, bosu ball, swissball, barefoot) and lateral movement are some examples. In this clip I am moving from all fours (quadruped) to kneeling (biped) on the ball. Get confident on all fours before trying to kneel on the ball. Always keep the spine in extension and extend the hips when going into the kneeling position. Transitions must be smooth. Have a go 🀀 #hes_in_good_nick  #balance  #swissball  #practice  #personaltrainer  #aging  #nuffieldhealth  #coach  #instafitness  #insta  #unilateral  #barefoot  #maintenance  #studio  #twickenham  #richmond  #nz  #sportspecific  #conditioning  #finetuning  #rugby  #cricket  #netball  #hockey  #tennis  #gym  #adidas  #asics  #newbalance  #newzealand 
Dorsiflexion 
Do this movement to actively lock in the increased dorsiflexion range of motion you have gained from rolling and/or stretching the calf muscles initially. 
Good ankle dorsiflexion is necessary particularly for variations of squats, split squats and lunging. 
Start in a split squat stance and work the leading ankle through as much dorsiflexion as possible (keep that heel pinned down) then lower the body with a split squat movement which will help to squeeze out any more ankle movement you may have left. 
Repeat in a controlled fashion until movement eases. 
Also great as a pre-run drill πŸƒπŸ½β€β™‚οΈ Watch the clip and copy πŸ–¨ 
#hes_in_good_nick #move #dorsiflexion #ankle #calf #squat #lunge #splitsquats #personaltrainer #instafitness #instarunners #run #injuryprevention #nuffieldhealth #mobility #invest #summerfitness #football #rugby #netball #tennis #hockey #achillies #studio #nz #twickenham #121 #knowledge #practicewhatyoupreach
Dorsiflexion Do this movement to actively lock in the increased dorsiflexion range of motion you have gained from rolling and/or stretching the calf muscles initially. Good ankle dorsiflexion is necessary particularly for variations of squats, split squats and lunging. Start in a split squat stance and work the leading ankle through as much dorsiflexion as possible (keep that heel pinned down) then lower the body with a split squat movement which will help to squeeze out any more ankle movement you may have left. Repeat in a controlled fashion until movement eases. Also great as a pre-run drill πŸƒπŸ½β€β™‚οΈ Watch the clip and copy πŸ–¨ #hes_in_good_nick  #move  #dorsiflexion  #ankle  #calf  #squat  #lunge  #splitsquats  #personaltrainer  #instafitness  #instarunners  #run  #injuryprevention  #nuffieldhealth  #mobility  #invest  #summerfitness  #football  #rugby  #netball  #tennis  #hockey  #achillies  #studio  #nz  #twickenham  #121  #knowledge  #practicewhatyoupreach 
Squat 
We are all using some aspect of the squat pattern throughout  the day just to do the most basic of activities. Whether commuting to work by foot, train or car, sitting, standing, walking, running and jumping all contain parts of the squat movement. The partial bending over to put items in a low cupboard is a perfect example of a β€œdaily” (partial) squat. Even raising your knee to scratch it πŸ•ΊπŸ½, or bending down to tie your shoes laces counts. 
In order to do a squat our body must move well at the ankles, knees and hips. The muscles required to generate this movement span from the abdomen to the toes. That’s a lot of your body and parts!
It’s obvious to see now that the squat movement is such as integral part of our β€œday and lives” so it makes sense to introduce a weighted big range squat to your regular training! This for sure will make day to day living so much easier by making us stronger and less prone to injury.
Before doing any type of loaded exercise initially screen your movement by addressing mobility/flexibility issues first and be progressive with load and reps. πŸ˜‰πŸ‘πŸ½ Come and see me if you want help πŸ™‹πŸ½β€β™‚οΈ #hes_in_good_nick #squat #life #living #commute #injuryprevention #function #instafitness #tripleextension #bum #biomechanics #survival #legs #nuffieldhealth #compoundmovements #practicemakesperfect #nz #twickenham #richmond #personaltrainer #fitness #feelgood #antiaging #knees #hips #ankle
Squat We are all using some aspect of the squat pattern throughout the day just to do the most basic of activities. Whether commuting to work by foot, train or car, sitting, standing, walking, running and jumping all contain parts of the squat movement. The partial bending over to put items in a low cupboard is a perfect example of a β€œdaily” (partial) squat. Even raising your knee to scratch it πŸ•ΊπŸ½, or bending down to tie your shoes laces counts. In order to do a squat our body must move well at the ankles, knees and hips. The muscles required to generate this movement span from the abdomen to the toes. That’s a lot of your body and parts! It’s obvious to see now that the squat movement is such as integral part of our β€œday and lives” so it makes sense to introduce a weighted big range squat to your regular training! This for sure will make day to day living so much easier by making us stronger and less prone to injury. Before doing any type of loaded exercise initially screen your movement by addressing mobility/flexibility issues first and be progressive with load and reps. πŸ˜‰πŸ‘πŸ½ Come and see me if you want help πŸ™‹πŸ½β€β™‚οΈ #hes_in_good_nick  #squat  #life  #living  #commute  #injuryprevention  #function  #instafitness  #tripleextension  #bum  #biomechanics  #survival  #legs  #nuffieldhealth  #compoundmovements  #practicemakesperfect  #nz  #twickenham  #richmond  #personaltrainer  #fitness  #feelgood  #antiaging  #knees  #hips  #ankle 
Press and rotate πŸ‘πŸ”ƒ Adding a rotation to a good press-up will add even more value to this great body weight exercise. 
Push-ups if done properly become a total body exercise that will strengthen both the upper body and core while greatly improving your posture. 
Positioning for the press/rotate version should be a long strong body with legs spread (so the feet can collapse with space) and hands just wider than shoulder width.

When doing push-ups the primary muscles used and those you will feel the most intensity in are the chest, arms, and shoulders. 
Because of the position you are in while performing this movement the body requires support and it is the muscles of the core and legs that will also contribute. 
Here is the list of muscles you will actively engage - pectoralis major, triceps brachii, coracobrachialis, deltoids, serratus anterior, rectus abdominus, transverse abdominus, quadriceps, gluteus maximus. 
By adding rotation to the push-up the oblique and thoracic muscles are now contributing a lot more. What a list πŸ“‹! And while in the rotated position the shoulder works much harder (stabilising the body) and scapula retraction is emphasised.

Have a go πŸ‘πŸΌ #hes_in_good_nick #pushup #rotation #upperbody #obliques #instafitness #chestday #chestworkout #pushing #movement #shoulders #stability #move #triceps #strong #strength #positioning #technique #personaltrainer #teaching #coaching #twickenham #london #auckland #nz #adidas #newbalance #technical #summertime
Press and rotate πŸ‘πŸ”ƒ Adding a rotation to a good press-up will add even more value to this great body weight exercise. Push-ups if done properly become a total body exercise that will strengthen both the upper body and core while greatly improving your posture. Positioning for the press/rotate version should be a long strong body with legs spread (so the feet can collapse with space) and hands just wider than shoulder width. When doing push-ups the primary muscles used and those you will feel the most intensity in are the chest, arms, and shoulders. Because of the position you are in while performing this movement the body requires support and it is the muscles of the core and legs that will also contribute. Here is the list of muscles you will actively engage - pectoralis major, triceps brachii, coracobrachialis, deltoids, serratus anterior, rectus abdominus, transverse abdominus, quadriceps, gluteus maximus. By adding rotation to the push-up the oblique and thoracic muscles are now contributing a lot more. What a list πŸ“‹! And while in the rotated position the shoulder works much harder (stabilising the body) and scapula retraction is emphasised. Have a go πŸ‘πŸΌ #hes_in_good_nick  #pushup  #rotation  #upperbody  #obliques  #instafitness  #chestday  #chestworkout  #pushing  #movement  #shoulders  #stability  #move  #triceps  #strong  #strength  #positioning  #technique  #personaltrainer  #teaching  #coaching  #twickenham  #london  #auckland  #nz  #adidas  #newbalance  #technical  #summertime 
Muffin top prevention 🚫

Set your obliques onπŸ”₯with a strict side crunch on swissball. 
Bottom leg forward, both legs stiff and glutes super tight. Hips on top of each other. Keep head, neck, shoulders and arms ridged. Brace your abdomin and squeeze your butt as you crunch your obliques πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ #hes_in_good_nick #obliques #sidecrunches #swissball #muffintop #lovehandles #coreworkout #absworkout #absofsteel #controlled #feeltheburn #personaltrainer #flexion #thoracicstrength #thoracicmobility #backcare #summerbody #nuffieldhealth #greenball #instafitness #runnersofinstagram #sportspecific #twickenham #london #balance #newzealand #nz
Muffin top prevention 🚫 Set your obliques onπŸ”₯with a strict side crunch on swissball. Bottom leg forward, both legs stiff and glutes super tight. Hips on top of each other. Keep head, neck, shoulders and arms ridged. Brace your abdomin and squeeze your butt as you crunch your obliques πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯πŸ”₯ #hes_in_good_nick  #obliques  #sidecrunches  #swissball  #muffintop  #lovehandles  #coreworkout  #absworkout  #absofsteel  #controlled  #feeltheburn  #personaltrainer  #flexion  #thoracicstrength  #thoracicmobility  #backcare  #summerbody  #nuffieldhealth  #greenball  #instafitness  #runnersofinstagram  #sportspecific  #twickenham  #london  #balance  #newzealand  #nz 
Progression πŸ“ˆ 
Too often individuals lack the ability to demonstrate any type of progression in their training. This can also happen under the guidance of a personal trainer/coach 😠. β€œHow you move πŸƒβ€β™‚οΈβ€ should take priority over β€œhow much you can moveπŸ‹πŸ½β€β™‚οΈβ€ initially. 
Good movement patterns need to be established by addressing flexibility and mobility issues first.
Refine own body weight movements (squats, lunges, hip-hinging, push-ups etc..) before introducing weight. Be a perfectionist and have a long-term mind set. 
Aspects like mastering how to maintain a neutral spine while under load are also very important, it's no easy task which could take weeks, months or even years. 
When it is time to introduce weights β€œdon’t go crazy”. Progression applies here too. It’s simple, if your movement deteriorates you have gone to heavy! πŸ˜– 
Have a go at this single leg movement, it’s tough enough without any weight πŸ’ͺ🏽. Motor skills, balance, joint mobility, spine control and strength are all put to test! 
Going heavy isn’t the only way to train..... #hes_in_good_nick
#progression #longterm #movement #mobility #flexibilty #perfection #personaltrainer #function #bodyweight #patterns #nuffieldhealth #injuryprevention #correct #instafit #squat #lunge #push #pull #deadlift #rangeofmotion #fullrange #coaching #nz #kiwi #twickenham #london #practice #symmetry
Progression πŸ“ˆ Too often individuals lack the ability to demonstrate any type of progression in their training. This can also happen under the guidance of a personal trainer/coach 😠. β€œHow you move πŸƒβ€β™‚οΈβ€ should take priority over β€œhow much you can moveπŸ‹πŸ½β€β™‚οΈβ€ initially. Good movement patterns need to be established by addressing flexibility and mobility issues first. Refine own body weight movements (squats, lunges, hip-hinging, push-ups etc..) before introducing weight. Be a perfectionist and have a long-term mind set. Aspects like mastering how to maintain a neutral spine while under load are also very important, it's no easy task which could take weeks, months or even years. When it is time to introduce weights β€œdon’t go crazy”. Progression applies here too. It’s simple, if your movement deteriorates you have gone to heavy! πŸ˜– Have a go at this single leg movement, it’s tough enough without any weight πŸ’ͺ🏽. Motor skills, balance, joint mobility, spine control and strength are all put to test! Going heavy isn’t the only way to train..... #hes_in_good_nick  #progression  #longterm  #movement  #mobility  #flexibilty  #perfection  #personaltrainer  #function  #bodyweight  #patterns  #nuffieldhealth  #injuryprevention  #correct  #instafit  #squat  #lunge  #push  #pull  #deadlift  #rangeofmotion  #fullrange  #coaching  #nz  #kiwi  #twickenham  #london  #practice  #symmetry 
Hamstring mobility πŸ₯“ 
Using my new d-ring yoga strap to actively lengthen the hamstrings 😁
Lying down keep both legs in extension at the knee and move purposely (with one leg) through hip flexion and back to hip extension (but not all the way to the floor). Use the strap to assist your movement. Don’t force the movement past your sticking point as you will either flex at the knee or muck up your level and tidy hip position (or do both). Keep the upper body relaxed with a neutral spine and keep the tempo at a rate that allows for controlled movement. 
Complete enough reps to notice an increase in hip mobility (increased range of leg movement at the hip). Fifteen plus reps+++++++++ Expect to feel an intense stretch of the hamstring and calf muscles......πŸ˜“ #hes_in_good_nick #mobility #flexibilty #activestretch
#yogastrap #maintenance #backcare
#injuryprevention #hamstrings #hamstringstretch #hipflexion #nuffieldhealth #movement #backpain #instacoach #instafit #conditioning #personaltrainer #londoncity #twickenham #newzealand #kiwi #recovery #lifting #hinging #squats #deadlift #run #sport #knowledge
Hamstring mobility πŸ₯“ Using my new d-ring yoga strap to actively lengthen the hamstrings 😁 Lying down keep both legs in extension at the knee and move purposely (with one leg) through hip flexion and back to hip extension (but not all the way to the floor). Use the strap to assist your movement. Don’t force the movement past your sticking point as you will either flex at the knee or muck up your level and tidy hip position (or do both). Keep the upper body relaxed with a neutral spine and keep the tempo at a rate that allows for controlled movement. Complete enough reps to notice an increase in hip mobility (increased range of leg movement at the hip). Fifteen plus reps+++++++++ Expect to feel an intense stretch of the hamstring and calf muscles......πŸ˜“ #hes_in_good_nick  #mobility  #flexibilty  #activestretch  #yogastrap  #maintenance  #backcare  #injuryprevention  #hamstrings  #hamstringstretch  #hipflexion  #nuffieldhealth  #movement  #backpain  #instacoach  #instafit  #conditioning  #personaltrainer  #londoncity  #twickenham  #newzealand  #kiwi  #recovery  #lifting  #hinging  #squats  #deadlift  #run  #sport  #knowledge 
Gliding and sliding

Reverse sliding lunge is one of my favourite movements as either a leg and hip mobiliser or as a strength exercise (loaded). #hes_in_good_nick #lunges #sliding #legday #legs #kettlebell #runnersofinstagram #running #hipmobility #movement #personaltrainer #redtop #newbalance #compoundmovements #fitness #fit #injuryrecovery #twickenham #richmond #control #invest #practice #conditioning #summer #instafit #nuffieldhealth #coach #precision #nz
Gliding and sliding Reverse sliding lunge is one of my favourite movements as either a leg and hip mobiliser or as a strength exercise (loaded). #hes_in_good_nick  #lunges  #sliding  #legday  #legs  #kettlebell  #runnersofinstagram  #running  #hipmobility  #movement  #personaltrainer  #redtop  #newbalance  #compoundmovements  #fitness  #fit  #injuryrecovery  #twickenham  #richmond  #control  #invest  #practice  #conditioning  #summer  #instafit  #nuffieldhealth  #coach  #precision  #nz 
Advanced Plank πŸ˜₯

Swissball plank with knee tuck. Think about all the things that your body should be doing during a normal floor plank and do the same! Stability in the shoulders, hips and spine. Keep spine in extension and head positioned so that you are staring straight down at swissball. Don't let your hips drop into an obvious anterior tilt. Alternate knee tucks as demonstrated in clip. 
NO WOBBLING πŸ’ͺ🏽 #hes_in_good_nick #corestrength #corestability #swissball #plank #advanced #control #fullbody #healthyback #giveitago #goodcoaching #variety #nuffieldhealth #instafitness #absofsteel #injuryfree #twickenhampersonaltrainer #run #climbing #buildabetterbody #progression #practicewhatyoupreach #london #adidas #newbalanceshoes #mixitup #nz #auckland #sport
Advanced Plank πŸ˜₯ Swissball plank with knee tuck. Think about all the things that your body should be doing during a normal floor plank and do the same! Stability in the shoulders, hips and spine. Keep spine in extension and head positioned so that you are staring straight down at swissball. Don't let your hips drop into an obvious anterior tilt. Alternate knee tucks as demonstrated in clip. NO WOBBLING πŸ’ͺ🏽 #hes_in_good_nick  #corestrength  #corestability  #swissball  #plank  #advanced  #control  #fullbody  #healthyback  #giveitago  #goodcoaching  #variety  #nuffieldhealth  #instafitness  #absofsteel  #injuryfree  #twickenhampersonaltrainer  #run  #climbing  #buildabetterbody  #progression  #practicewhatyoupreach  #london  #adidas  #newbalanceshoes  #mixitup  #nz  #auckland  #sport 
πŸ‘¨β€πŸ‘©β€πŸ‘§β€πŸ‘§Being a parent gives you a good reason to be fit and healthy πŸƒβ€β™‚οΈπŸƒπŸ»β€β™€οΈπŸ’ƒπŸ•ΊπŸ½ #hes_in_good_nick #fitandhealthy #fathersday #fathers #personaltraining #staystrong #injuryfree #betterwithage #dad #parenting #active #play #kids #gethealthy #nuffieldhealth #together #playtime #antiaging #twickenham #richmond #presents #sundaylunch #icecream #family #familytime #sisters #dontforgetmum
πŸ‘¨β€πŸ‘©β€πŸ‘§β€πŸ‘§Being a parent gives you a good reason to be fit and healthy πŸƒβ€β™‚οΈπŸƒπŸ»β€β™€οΈπŸ’ƒπŸ•ΊπŸ½ #hes_in_good_nick  #fitandhealthy  #fathersday  #fathers  #personaltraining  #staystrong  #injuryfree  #betterwithage  #dad  #parenting  #active  #play  #kids  #gethealthy  #nuffieldhealth  #together  #playtime  #antiaging  #twickenham  #richmond  #presents  #sundaylunch  #icecream  #family  #familytime  #sisters  #dontforgetmum 
Advanced Oblique Plank 
Got this little number from @zerenpt 
The movement will literally work the whole body which is just how you want an exercise to be!
Shoulder, torso, hip and leg strength are put to the test. Give it a go and keep it slow

#hes_in_good_nick #coreworkouts #plank #totalbody #strength #personaltrainer #obliques #goodstuff #realdeal #bodyweight #absofsteel #sideplank #nuffieldhealth #twickenham #richmond #whitton #summerbody #summertime #run #tennis #athletics #athlete #incontrol #instafit #coaching #investment #sixpack
Advanced Oblique Plank Got this little number from @zerenpt The movement will literally work the whole body which is just how you want an exercise to be! Shoulder, torso, hip and leg strength are put to the test. Give it a go and keep it slow #hes_in_good_nick  #coreworkouts  #plank  #totalbody  #strength  #personaltrainer  #obliques  #goodstuff  #realdeal  #bodyweight  #absofsteel  #sideplank  #nuffieldhealth  #twickenham  #richmond  #whitton  #summerbody  #summertime  #run  #tennis  #athletics  #athlete  #incontrol  #instafit  #coaching  #investment  #sixpack 
Oblique plank tweak! 
As your body adapts to a movement/exercise modify it, progress it, make it harder. Here is an example of how you turn a simple oblique plank into a more complex and challenging exercise. The kettlebell increases your load and demand on the shoulders. The upper leg movement (hip abduction) gets the bum working and the obliques even harder. 
Give it a go! πŸ‘πŸΌ #hes_in_good_nick #corestrength #obliqueworkout #kettlebellworkout #modify #adapt #progress #stability #nuffieldhealth #adidas #newbalance #personaltrainer #coach #strength #nz #instagood #run #twickenham #fitness #backcare #control #qualityoverquantity #advice #londonpersonaltrainer #summertime #adaptation #auckland #sportspecific
Oblique plank tweak! As your body adapts to a movement/exercise modify it, progress it, make it harder. Here is an example of how you turn a simple oblique plank into a more complex and challenging exercise. The kettlebell increases your load and demand on the shoulders. The upper leg movement (hip abduction) gets the bum working and the obliques even harder. Give it a go! πŸ‘πŸΌ #hes_in_good_nick  #corestrength  #obliqueworkout  #kettlebellworkout  #modify  #adapt  #progress  #stability  #nuffieldhealth  #adidas  #newbalance  #personaltrainer  #coach  #strength  #nz  #instagood  #run  #twickenham  #fitness  #backcare  #control  #qualityoverquantity  #advice  #londonpersonaltrainer  #summertime  #adaptation  #auckland  #sportspecific 
Hipflexors πŸ’ͺ🏽 Too often hipflexors are only stretched as everyone assumes they are just tight and "strong." In fact they are most likey tight and "weak" with poor blood flow and poor activation. This can cause all sorts of incorrect behaviour with your hip and leg action. Squatting, running and even walking patterns can suffer. Other muscles will try to compensate and in turn contribute to am imbalance. 
Like every other muscle in your body the hipflexors can benefit from being strengthened. Better control of the movement (hip flexion) will be gained and blood flow improved. 
Give this one a go. Start with a medium resistance band. Keep your back neutral, and focus on slow controlled movements. Moving one hip into flexion while the other is in extension. Alternate πŸ”ƒπŸ‘πŸΌ #hes_in_good_nick #strength #hipflexors #hipflexion #squat #walk #run #jump #injuryprevention #control #movementspecialist #performbetter #personaltrainer #healthy #twickenhampersonaltrainer #qualitynotquantity #precision #coach #cricket #rugby #hockey #football #one2one #netball #tennis #winning #nuffieldhealth #instafitness #summer
Hipflexors πŸ’ͺ🏽 Too often hipflexors are only stretched as everyone assumes they are just tight and "strong." In fact they are most likey tight and "weak" with poor blood flow and poor activation. This can cause all sorts of incorrect behaviour with your hip and leg action. Squatting, running and even walking patterns can suffer. Other muscles will try to compensate and in turn contribute to am imbalance. Like every other muscle in your body the hipflexors can benefit from being strengthened. Better control of the movement (hip flexion) will be gained and blood flow improved. Give this one a go. Start with a medium resistance band. Keep your back neutral, and focus on slow controlled movements. Moving one hip into flexion while the other is in extension. Alternate πŸ”ƒπŸ‘πŸΌ #hes_in_good_nick  #strength  #hipflexors  #hipflexion  #squat  #walk  #run  #jump  #injuryprevention  #control  #movementspecialist  #performbetter  #personaltrainer  #healthy  #twickenhampersonaltrainer  #qualitynotquantity  #precision  #coach  #cricket  #rugby  #hockey  #football  #one2one  #netball  #tennis  #winning  #nuffieldhealth  #instafitness  #summer 
Heel reaches
A great dynamic warm up for the lower body prior to playing any sport, running or lifting. 
While it will increase your body's temperature you will also loosen hamstrings/adductors. Warm up the calf muscles for improved ankle mobility. Open up and lengthen several back muscles. 
Keep the leading leg straight with toes pointing up (dorsiflexion). Bend back leg keeping foot flat and weighted in the heel. Reach with extended arms as far as you can towards your front heel with each movement. 
Focus on a good controlled tempo so that you maintain your balance throughout the drill. 
I am available for personal training in the London area. 
#hes_in_good_nick #warmup #mobility #sunshine #frenchsummer #hamstrings
#calfs #adductors #anklemobility #dynamic #structure #personaltrainer #france #running #lifting #prep #sport #twickenham #runinthesun #funinthesun #kiwi #nz #southoffrance #adidas #investment #injuryfree #injuryprevention #nuffieldhealth #movementandmobility #control
Heel reaches A great dynamic warm up for the lower body prior to playing any sport, running or lifting. While it will increase your body's temperature you will also loosen hamstrings/adductors. Warm up the calf muscles for improved ankle mobility. Open up and lengthen several back muscles. Keep the leading leg straight with toes pointing up (dorsiflexion). Bend back leg keeping foot flat and weighted in the heel. Reach with extended arms as far as you can towards your front heel with each movement. Focus on a good controlled tempo so that you maintain your balance throughout the drill. I am available for personal training in the London area. #hes_in_good_nick  #warmup  #mobility  #sunshine  #frenchsummer  #hamstrings  #calfs  #adductors  #anklemobility  #dynamic  #structure  #personaltrainer  #france  #running  #lifting  #prep  #sport  #twickenham  #runinthesun  #funinthesun  #kiwi  #nz  #southoffrance  #adidas  #investment  #injuryfree  #injuryprevention  #nuffieldhealth  #movementandmobility  #control 
Pigeon stretch/thoracic rotation

It's stuff like this that will keep you exercising well beyond your 40's (50's, 60's, 70's....). If you can't be bothered to work on your joint mobility and muscle flexibility it is inevitable that you will generally get tighter and stiffer with age. 
Socks and πŸ‘ž get harder and harder to put on as the years go by! Getting off the couch starts to require a big groan to trigger movement πŸ˜‚. And forget about jumping out of bed in the morning with a huge spring in your step β™Ώ. Even the simplest stretch routine can have  it's benefits such as reduced stiffness and less chance of injury during your normal daily routine! 
Try this movement by first getting into a good pigeon pose on a box, finding a good stretch across the glutes with a neutral spine. Then introduce gentle and controlled t-spine rotation keeping the pelvis stable. Don't force the movement as it will naturally increase/improve with a good number of reps (give it at least 15-20  movements). Perfect for that πŸŒοΈβ€β™‚οΈwho wants to improve their back swing.......... #hes_in_good_nick #nzpersonaltrainers #movement #mobility #mobilisation #flexibilty #injuryfree #oldage #socksandshoes #invest #pigeonpose #glutestretch #tspine #thoracicrotation #stiffness #tightness #maintenance #feelgood #bodygoals #bodytransformation #nuffieldhealth #cannonstreet #personaltrainer #movementcoach #macleanscollege #auckland #fitness #goodadvice #instafitness
Pigeon stretch/thoracic rotation It's stuff like this that will keep you exercising well beyond your 40's (50's, 60's, 70's....). If you can't be bothered to work on your joint mobility and muscle flexibility it is inevitable that you will generally get tighter and stiffer with age. Socks and πŸ‘ž get harder and harder to put on as the years go by! Getting off the couch starts to require a big groan to trigger movement πŸ˜‚. And forget about jumping out of bed in the morning with a huge spring in your step β™Ώ. Even the simplest stretch routine can have it's benefits such as reduced stiffness and less chance of injury during your normal daily routine! Try this movement by first getting into a good pigeon pose on a box, finding a good stretch across the glutes with a neutral spine. Then introduce gentle and controlled t-spine rotation keeping the pelvis stable. Don't force the movement as it will naturally increase/improve with a good number of reps (give it at least 15-20 movements). Perfect for that πŸŒοΈβ€β™‚οΈwho wants to improve their back swing.......... #hes_in_good_nick  #nzpersonaltrainers  #movement  #mobility  #mobilisation  #flexibilty  #injuryfree  #oldage  #socksandshoes  #invest  #pigeonpose  #glutestretch  #tspine  #thoracicrotation  #stiffness  #tightness  #maintenance  #feelgood  #bodygoals  #bodytransformation  #nuffieldhealth  #cannonstreet  #personaltrainer  #movementcoach  #macleanscollege  #auckland  #fitness  #goodadvice  #instafitness 
Hip rotation + adductor/groin mobility 
This split stance movement will help to improve your tight inner thighs which can so often be linked to ankle, knee, hip or lower back pain. It functions as a great hip opener, cleaning up you hip (axial) rotation and flexibility of the adductors and groin. This can help to improve several hip actions such as abduction, flexion and rotation. Which in turn will correct any uneven shifting or rotation of your hips, e.g. when squatting (or deadlifting) seeing one hip move out to the side more than the other (giving a very uneven look to your squat pattern). Improved axial hip rotation can also help you better disassociate your femur from your pelvis allowing for better external rotation of the leg, giving (for example) a deeper and more controlled squat. 
Use foam roller on your inside thigh before trying this for a more effective stretch and movement. 
Other key benefits of this movement are β€’	maintenance of joint health and mobility β€’	improved control of the joint 
Remember β€œmovements” don’t need to be taxing on your body to be beneficial! 
When performing the movement keep one leg completely straight with the sole of the foot stuck down. Maintain level shoulders and neutral spine throughout. Take your hips back until your reach your hips sticking point then return to starting position. Repeat movement until satisfactory (improved) mobility is gained. 
#hes_in_good_nick #hipmobility #adductors #groin #axialrotation #hiprotation #hipflexion #hipabduction #injuryprevention #injuryfree #squatting #deadlifts #jumping #maintenance #runnersofinstagram #twickenham #nuffieldhealth #whitton #movementandmobility #performance #longevity #jointhealth #rangeofmovement #newzealand #personaltrainer #tennis #touchrugby #fieldhockey #football #sidestep
Hip rotation + adductor/groin mobility This split stance movement will help to improve your tight inner thighs which can so often be linked to ankle, knee, hip or lower back pain. It functions as a great hip opener, cleaning up you hip (axial) rotation and flexibility of the adductors and groin. This can help to improve several hip actions such as abduction, flexion and rotation. Which in turn will correct any uneven shifting or rotation of your hips, e.g. when squatting (or deadlifting) seeing one hip move out to the side more than the other (giving a very uneven look to your squat pattern). Improved axial hip rotation can also help you better disassociate your femur from your pelvis allowing for better external rotation of the leg, giving (for example) a deeper and more controlled squat. Use foam roller on your inside thigh before trying this for a more effective stretch and movement. Other key benefits of this movement are β€’ maintenance of joint health and mobility β€’ improved control of the joint Remember β€œmovements” don’t need to be taxing on your body to be beneficial! When performing the movement keep one leg completely straight with the sole of the foot stuck down. Maintain level shoulders and neutral spine throughout. Take your hips back until your reach your hips sticking point then return to starting position. Repeat movement until satisfactory (improved) mobility is gained. #hes_in_good_nick  #hipmobility  #adductors  #groin  #axialrotation  #hiprotation  #hipflexion  #hipabduction  #injuryprevention  #injuryfree  #squatting  #deadlifts  #jumping  #maintenance  #runnersofinstagram  #twickenham  #nuffieldhealth  #whitton  #movementandmobility  #performance  #longevity  #jointhealth  #rangeofmovement  #newzealand  #personaltrainer  #tennis  #touchrugby  #fieldhockey  #football  #sidestep 
Challenge your plank!

Take your stiff arm plank to another level by introducing a sliding leg tuck. The aim is to keep the body absolutely stable while doing so. This will be a real reflection of a strong core, upper body and legs. It will also show your ability to maintain a strong neutral back and good head position which is needed for so many activities including running, push-ups, pull-ups, squatting, deadlifting, kettlebell swings, bent over row, seated row.......... #plank #coreworkout #strength #pt #londonpersonaltrainer #abworkout #@twickenhamcommunity #hes_in_good_nick #london #instafitness #fitnessadvice
Challenge your plank! Take your stiff arm plank to another level by introducing a sliding leg tuck. The aim is to keep the body absolutely stable while doing so. This will be a real reflection of a strong core, upper body and legs. It will also show your ability to maintain a strong neutral back and good head position which is needed for so many activities including running, push-ups, pull-ups, squatting, deadlifting, kettlebell swings, bent over row, seated row.......... #plank  #coreworkout  #strength  #pt  #londonpersonaltrainer  #abworkout  #@twickenhamcommunity #hes_in_good_nick  #london  #instafitness  #fitnessadvice