ESIN Personal Training

It’s your integrity and your soul (mindset, will and emotions) that will push you through any challenge life decides to throw at you.

Esin

you’ve been blessed with great talent and the way you nurture it is impressive to say the least. I’ve witnessed first hand the highs you’ve had and how you continually feed into them with more work without getting complacent - and I’ve seen you in the midst of challenges deal with them like you’re giving a master class on resilience with your ‘actions’ providing the learning resource material. It’s great to see.

Keep on doing you, believing in yourself, in your ability and in your work ethic. You’re hard to beat because you refuse to be out worked and instead you out work others! Amongst many other things I respect and admire you for this.

We continue to build.

As a personal trainer there is nothing better than watching your client perform on the pitch in a way where the work we have performed in training is evident to see physically, mentally and technically.

much respect. You’re playing the number 7 role with strength, power, speed, agility, confidence, quality game management and execution.👏🏿

We continue to build.🤝

ADVANCED CORE

For those looking for advanced ways and means to challenge your core, this movement speaks to what you want.

There are 3 movements being performed:

1. Leg Extensions to a horizontal position transitioning to…
2. Horizontal ‘V’ Extensions transitioning to…
3. Toes To Bar

* 3 movements = 1 Rep
* Aim to perform a total of 5 Reps
* 5 Reps = 1 Set
* Perform 3 Sets
* Recovery between Sets = 60-90secs

Notes:

- Technique is key so keep this at the forefront of your mind and respect it with your actions.
- Do not swing. Instead brace your abs, keep your arms & legs straight, tense your quads and maintain a firm grip on the bar. Doing so will help to build integrity throughout your body which will help you control and execute each movement more efficiently and effectively.
- Remain disciplined with your recovery period as this aspect is just as important as the time you spend on the bar.
- The reps and sets are just a guide, so don’t be frustrated if you can’t attain them, or shrug the exercise off as not effective because the reps/sets were to easy. This is where you have to take ownership and work to a level of intensity that challenges you. Therefore, if this means reducing/increasing the reps/sets - go for it!
- Try not to keep what you perform solely locked in your head as your source of remembrance. Log it down in your phone or note pad. In doing so you ensure when it comes to reproducing the movement another time, you know exactly where and when to make progress.

Let me know if there are any body parts in particular you would like me to cover with exercises moving forward. 👍🏿

Using the cricket ball is a game changer! As little as 2 minutes spent each side made a massive difference! Don’t sleep on spending time performing release work. It will help to improve your performance and reduce your risk of injury.

I feel so blessed to be the Father of these two beautiful human beings.

you have always been and will always be special. We love you.❤️

it’s by no means a coincidence how/why your Distance Covered, High Speed Running, Max Speed, High Metabolic Load and Accels/Decels are continually hitting new PB’s! Well done for your application.👏🏿👍🏿

Your progress is fuelled from your detail. We continue to build.👌🏿🤝

NB: We’ll iron out the slight asymmetrical shift seen at the bottom position of your last rep next time around.🧐🤓😉

Recovery protocols.

This is an area that can very easily be neglected, overlooked, and/or performed going through the motions half heartedly.

Start making it an area of utmost importance to perform whilst being fully focused and emerged in the process.

This is what you’ll get as a result:

•Accelerated recovery from training
•Reduced risk of injury
•Improved performance
•Ingrained good habits and methods of practice

👍🏿

Outstanding start showing your capabilities for your new club . Keep on pursuing excellence.👏🏿👍🏿

No matter what life throws my way I do my best to stay in a perpetual state of building.

Training helps me achieve this and I believe it can do the same for you.

Those that know this will agree, but I’m writing this for those that don’t know, or have drifted away from this thought process. I hope this post will help you draw strength for what I’m saying and put it into practice.

—

Why Back Squats?
I’ve missed being under the bar with heavy load on my back so I wanted to re-enter the arena with 5x5 reps/sets to build strength. The movement also helps to test and improve my flexibility, mobility, core strength and posture when placed under heavy load.

Why Resisted Leg Raises?
I wanted to remain working for strength keeping reps at 6 for 3 sets without having to slow down the tempo to elicit the stimulus I was looking for. Additionally, leg extensions tend to be performed without external load (normally bodyweight) so the change was good using ankle straps to aid in adding resistance.
📝Head over to ‘WEBSITE’ via Linktree in Bio then click the ‘Buy’ drop down to purchase Ankle Straps.

Why Single Arm Side Bends?
I plan on bringing back performing hanging windscreen wipers to my core work to which I want to perform at speed with control. This exercise helps me develop strength that will aid in the power (strength & speed) required to execute those windscreen wipers properly (legs straight and held together with no knee bend as you move from side to side at speed). 3 x 6 reps each side were performed.

Running with my boy is without doubt a dream come true. More than the running though it’s the conversation and jokes we have during the process that makes the time spent so special. I give God thanks for blessing me with this kid, and I’m forever grateful to my wife for carrying and feeding him at a time when God made it clear to mankind that the strength and nourishment from a woman was all every aspect of a life needed to grow perfectly in every sense of the word. I’m forever in awe of you for how I’ve witnessed with my own eyes how you have fed our children with all the nutrients they’ve needed from your body alone from day one. How smart, healthy and strong they are in very large part is down to how you have nourished them in away that no-one else and nothing else could.
🙏🏿❤️🖤🙏🏿

Congratulations and well done for signing with MK Dons and starting what is, and what will continue to be a rewarding journey for yourself and the club with the quality & professionalism you possess.

Your work ethic is brilliant, and your resilience and positive mental attitude are invaluable attributes you have in abundance.

Gods blessings coupled with your focused and determined application will always be your winning formula.🙏🏿🙌🏿❤️

Show Yourself You Can.