The Marylebone PT

Am very much back into my training after nursing a shoulder issue for the last 12 weeks, but with this I have focused a lot more on areas that I had been neglecting, the take home is, basically you can always train something, don’t just, do noting at all!

First time doing a back squat in over three years! Why? Ankle issues, but now I have had my surgery and increased the range of motion slightly (hopefully more after rehab) I can now do them and have to say I’ve missed them, pre accident when I was cycle racing I used to do these a lot! So being able to get back to it after such a long hiatus is very rewarding 😏 Tri set this with some pull ups and ankle rehab (not filmed)

12 weeks post ankle surgery and this is the reality of my rehab. I’m finally getting back into normal lifting, but still a long way to go before I will be back to where I was pre surgery and not forgetting pre lockdown. Also to point out my form has completely gone in deadlifts but it has been 22 weeks since I lifted that lift 😂

Progression & regression in exercise selection, here is an example of two exercises that are a progression from the first to the second.

When choosing an exercise one should look at what is the goal? Do you need that exercise to achieve that goal? Is the exercise appropriate for that individual (level, anatomy etc)

If so what is the progression of that exercise and if the individual cannot achieve that movement what is the regression as not every person needs to start at the most regressed exercise again down to level and anatomy of the individual.

Have a look at the two exercises in this video and figure out why one is a progression from the other.

Med ball training - here are two drills you can use to develop your explosive strength and speed strength.

1. Non counter movement (NCM) - this concentrates on explosive power and strength.

2. Counter movement (CM) - this concentrates on speed strength and Kinetic linking.

If you’re new to Med ball training then start with the NCM and non-reactive ball focusing on form and power. Once you have mastered this moving from kneeing to standing, then progress onto a CM using a reactive ball, this Will focus on kinetic linking, speed strength and reaction speed.

Increasing hip range of movement (ROM)

Looking after your hips is one of the most Important things you can be doing in your warm up and cool down protocols.

This drill shows three different hip CARs that you can use as a warm up, cool down or on a regeneration day to increase ROM.

If you have poor hip mobility I would use this as a go too drill, with loading afterwards, however always consult a fitness professional before in doing so, especially if your hips are painful.

Give this one a try and mobilise those hips. In order to progress this, simply lower the bench for a deeper stretch, but do this gradually.

It’s been 136 days since I was last in the Marylebone club and today that all changes! I am back doing what I love in coaching all my clients to reach their goals and I could not be more excited to be back.
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Drop me a DM if you are interested in face to face coaching in my home club Third Space Marylebone.

🚨 members! We are back!
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My Wattbike classes at Third Space Marylebone.
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Tuesday 7.30am & Wednesday 12.30pm.
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Jump on the app or website to book!
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Here is a quick video to remind all members of some hip drills we will performing before we get riding, they not only prevent injuries but also if you have ever experienced an uneven pedal stroke that wasn’t due to incorrect setup of your Wattbike then this will help with that 🚴🏻‍♀️

Anyone that knows me knows I love a banded or cable exercise. We often (especially whist learning a new movement) can over grip putting more pressure through our joints (although this also has its benefits) but for this post we are going to take out the use of our grip for this face pull variation. If you find you cannot feel the squeeze through your rear delts performing a standard face pull then give this one a go and let me know how you get on.

Whether you’re a seasoned pro or just starting your fitness journey, in a fully kitted out gym or at home, let me take you to the next level in your fitness.
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Using my training app you will be guided through your workout with detailed videos and cues on each exercise, be able to log and track the progress you have made, ask any questions to me using the in app chat feature. Start training like an athlete today and sign up for online fitness coaching with me.
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For more information either click the link in my bio to my website or email me at [email protected]

Putting those mops and brooms to good use! 🧹 More ideas and drills for thoracic rotation.
Using a dowel and a slider (or towel in my case) grab the dowel at either end.
Rotate through your thoracic, once you have reached as far as you can using your lower hand, push through to get additional range.

Ankle dorsilflextion mobility is important for many movements, including walking, running, squatting, jumping, climbing stairs, etc. Stretching and strengthening the calf muscles can help this, but often the limiting factor is stiffness within the ankle joint itself.
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If you have tried to improve the mobility with the “knee-to-wall” mobilisation (or other exercises) but are having difficulty due to tightness/pinching pain at the front of the ankle, it can often be helpful to perform this mobility exercise with a belt, strap, long towel or sheet, or very stiff band like I am using here with my client.
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Placing the foot on an elevated surface or flat with the belt taut and pulling down/backward can help to “distract” the joint (slightly increase the space between the bones) while providing a backward pull on the talus (bottom bone of the joint), theoretically decreasing the pressure between the bones and joint capsule (connective tissue that surrounds the joint), making the exercise more comfortable.
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It may also be more comfortable simply due to the pressure of the belt on the front of the ankle providing a non-threatening stimulus to the nervous system, decreasing the pain output.
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Ideally, you want to feel the most stretch sensation in the back part of the heel, achilles tendon, and/or lower part of the calf. You should feel minimal tightness or pinching pain at the front of the ankle other than the pressure of the belt, although if this is unavoidable you can just ease more slowly into the exercise based on your tolerance.
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Perform higher reps (20+) and hold 1-2 seconds per rep
Follow the exercise by performing the movement that you want to improve and add external load if tolerable.
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Key Points:
🔹 Keep your toes pointing straight ahead and not flaring outward...maintain this position throughout the exercise (heel should not get pulled inward or toes outward).
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🔹 Maintain “arch” of foot throughout the exercise...if you have trouble, place a small rolled up towel under your arch to help maintain its position.
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🔹 Keep heel down on the ground throughout the exercise.
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🔹 Ease into each rep trying to increase range of motion each time.

Put those broom and mop handles to good use! Here is a corrective drill for people with tight shoulders and thoracic spin, especially people sitting at a desk all day.
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As we spend most of our day in flexion sitting a desks and what not, introducing extension can help relive some pain from our day to day lives.
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Grab yourself a broom or mop 🧹
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Try to find a surface that doesn’t put you too high up, you want to try keep a level back where possible. 🛋
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Give this a go, save and share to anyone that will find this useful.

Movement prep is one of the most important things in your warm up. Using complementary drills readies the body for the exercise you are about to take it through. Here is a lateral bear crawl, this a great movement patten that requires shoulder, hip and core stability. A tip is to keep your knees just off the ground, this both should be focused on in linear and lateral movements.

Miss this!!!

Whether you’re a seasoned pro or just starting your fitness journey, in a fully kitted out gym or at home, let me take you to the next level in your fitness.

Using my training app you will be guided through your workout with detailed videos and cues on each exercise, be able to log and track the progress you have made, ask any questions to me using the in app chat feature. Start training like an athlete today and sign up for online fitness coaching with me.

For more information either click the link in my bio to my website or email me at [email protected]

Home Thoracic Mobility Drill 🧰
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This is a super easy drill you can perform before your workout or just as a daily mobility drill to create end range in preparation for exercise or wellbeing.
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Grab yourself a foam roller, set yourself in the recovery position and get rotating!

HIP MOBILITY OPENERS (repost)
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Being flexible is great, but having control of your full range of motion should be the ultimate goal!
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Rarely do I give static stretching to improve someone’s mobility as I’ve found out over the years that static stretching is not the best use of your time & it doesn’t translate well into functional movement.
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Active mobility techniques like these improve range of motion while also gaining better muscular control of this new range!!!
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This creates a neuromuscular response that allows our body to feel safe into greater ranges of motion and keeps ligamentous stress at bay.
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VIDEO BREAKDOWN
1. Modified Lizard to Hamstring Mobilization
2. 90/90 Lean & Twist
3. Supine Modified CARs (Controlled Articular Rotations)
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I recommend adding a set of 5-10 reps on each side to your program at least 3 times a week!
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Also, SLOW IT DOWN- after all, mobility isn’t how fast you can do something, it’s about slow controlled movement!

If you go through my post you will see there is a lot of posts on thoracic mobility, this is simply because it’s one of the most important movement we as humans must do, also regardless of which environment you are in, home, gym etc there is a drill you can do to help..
Here is an example of a loaded rotation drill you can do either using a resistance band or alternatively a cable machine when we finally get back into the gyms..
As you would have seen in previous posts mobilising an area is very important, but in order to make this new found range stick in mobility we must train the nervous system under load to adapt, this drill is a perfect example.