make the commitment and do the work
get the reps in
rack up the hours
and prove to yourself you’re capable
the rest will come
works don’t have to stop because it’s the weekend 🦍
#nikewellcollective
so much gratitude for the new beginnings/closed chapters and for everyone I’ve crossed paths with this past year (and all years prior tbh)
2025 🤲🏿
2026 is more peace, connection, learning and impact
A minute on dead hangs 🦥
Dead hangs are an exercise that requires you to hang onto a bar for as long as possible - they target multiple muscles in your upper body and have wide spanning benefits which can further optimise your health.
Benefits include increasing grip and forearm strength, pull up endurance and improving posture due to the stretch it provides to the upper postural muscles.
Performing dead hangs are integral to my sessions with clients, especially those looking to develop their calisthenic skills/perform a pull up, which is almost all of them (men and women).
Start with 10 seconds and work to increase over time up until around one minute. Can also work as a challenge to beat your time every session. Following dead hangs, you can go straight into your pull up progression or any resistance training.
Note: If you have hyper-mobile joints, I’d recommend to focus on developing shoulder stability and control first.
#nikewellcollective #londonpersonaltrainer #deadhang #strengthcoach #untilsoho #bspkfitness
Train hard, recover smart 🧠
As much as we make time for exercise, allowing the body to properly recover is just as important for the longevity of your body’s performance.
From foam rollers to percussive devices, saunas to walks in nature 🍃 These methods can boost recovery after a workout, increase blood flow throughout the body and promote relaxation.
Tools such as foam rollers, percussive devices and trigger point balls can also work to improve mobility and reduce muscle tension before a workout.
Also, spending 5 minutes on a foam roller before bed after a long day (with an emphasis on breathing slow and deep) can work wonders for your physical and mental wellbeing 💪🏿
#nikewellcollective #londonpersonaltrainer #recoverytime
Try some of these out if you’re looking to build upper body strength/ develop a well defined back.
These exercises are especially good for minimising loads in the lower back due to the supports. So you can properly focus on getting the movement pattern locked.
1. Open Trap Bar Chest Supported Rows: Develops most muscles in your mid to upper back. Reset after every repetition and think about squeezing a pencil between your shoulder blades at the top end range.
2. Kettlebell Tripod Rows: The single arm movement prompts anti-rotation of the core, so keep hips square to the ground throughout the movement.
3. High to Low Cable Rows: Targets more mid trap and rhomboids as well as your usual lats. If your hips don’t feel comfortable on this one then move your leg to the side or leave this out.
4. Chest Supported Alternating Dumbbell Rows: The alternating variation drives isometric adaptations and additional time under tension.
5. Bent Over Rack Rows: The rack position favours those who might have back issues or want to load heavier safer. Make sure your starting position is secure with the right muscles engage - lift towards your sternum.
Save to try next time you’re training upper body 🤝
#nikewellcollective #londonpersonaltrainer #londonfitnesscoach #untilsoho
getting back onto a training programme after a break always feels great as there’s always so much room for progression, learning and optimisation early on
due to my strength training frequency, I structure my sessions as full body days but always with a bias towards a specific movement pattern, for this session its upper body press
generally, during my training sessions i’m aiming to develop: athleticism, foundational strength, muscular endurance, coordination (to different degrees on different days)
this also allows me to hit each muscle twice per week with a workable fatigue to allow for decent performance on conditioning sessions and running in-between/on training days.
Session Details:
A1. Box Jump Squats 3x6
A2. Supine Med Ball Chest Throw 3x6
B1. BB Bench Press 4x4-6
C1. BB Reverse Lunges 3x8-10 each side
C2. Weighted (Vest) Pull Ups 3xAMRAP
D1. Alt Glute Bridge DB Floor Press 3x10
D2. Hollow Body/V-Sit Landmine Shoulder Press 3x8-10 each side
if you’re considering changing up your routine or want to be on a programme to develop your strength, conditioning, athleticism just drop me a DM and let’s get to work ⚡️💪🏿
#nikewellcollective #bodyism #bodyismpersonaltrainer #nottinghillpersonaltrainer #gymboxealing #ealingpersonaltrainer #veganpersonaltrainer #strengthcoach
