Movement Evolution
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Small group and one to one coaching that focuses on improving human movement patterns, building stre
17/06/2026
All I need ๐โค๏ธ
16/06/2026
Daddyโs girl, how did I end up so lucky ๐ขโค๏ธ
Life is good ๐
๐ฆ๐ข๐ฅ๐ ๐๐๐ ๐ข๐ฉ๐๐ฅ? ๐ฉ
๐ก๐ข๐ง ๐๐๐ง๐๐ฅ ๐ง๐๐๐ฆ ๐ฒ ๐ ๐๐ก ๐๐๐๐ ๐๐ข๐ข๐ ๐๐๐ข๐ช๐คค
Perfect before bed and even better in the morning.
Who hasnโt got 6 minutes to spare? ๐คทโโ๏ธ
โฃIf you havenโt, you deserve to feel and move like sh*t.โฃ
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You got a 2 choices, be tight & sore all the time or do something about it, just stop complaining.
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๐ ๐ธ๐ป๐ผ๐ ๐๐ผ๐โ๐ฟ๐ฒ:โฃ
Tired / Didnโt sleep well โฃ
Busy โฃ
Got kids โฃ/ school
Stress at work / home โฃ
Dogs to walk โฃ
Deadlines to meet.โฃ
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Guess what? Nobody cares and thereโs someone out there whoโs got it worse than you doing it better.โฃ
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Hit this flow every morning for 6 weeks, set your timer for 6:00 and move through each move as best you can. Break the drills up with a sip of black nectar (coffee) and plenty of water. โฃ
These drills are all sped up x 2, so go slow please and as you can hear me, DONT FORGET TO BREATHE๐คฃ!
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Check the comments below for the flow.โฃ
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If youโd like a ๐ณ ๐ฑ๐ฎ๐ ๐ณ๐ฟ๐ฒ๐ฒ trial with our app that has follow flows like this and so much more, ๐๐ or comment ๐๐จ๐๐๐๐ง๐ฃ๐ฅ๐ข๐ข๐ below. โฃ
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Happy Wednesday movers.โฃ
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The Maestro.
18/05/2026
1 weekend, 2 weddings ๐
Couldnโt be happier for the newly weds and more grateful for allowing us to be a part of your special day.
Friday we were at to celebrate with Niall and Niall Peoples.
Saturday & Sunday we were to celebrate with Anthony @ Eplitha Morrisey.
Delighted for youse all and thanks again for inviting us and outing on such a good spread.
Enjoy your honeymoons and we wish you nothing but the best for the future โค๏ธ
๐ฆ๐ง๐๐๐ ๐๐ข๐ง ๐๐๐๐ ๐ฃ๐๐๐ก? ๐ฉโฃ
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Youโve tried everything. Stretching. Rest. More stretching.โฃ
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Yet the pain keeps coming back.โฃ
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Hereโs the truth nobody tells you stretching isnโt the fix. Building strength, control and stability is.โฃ
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Here are 4 drills that got rid of my clientโs back pain he struggled with for years.โฃ
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๐ญ. ๐๐ฒ๐ฎ๐ฑ ๐๐๐ด๐โฃ
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Trains your core to protect your spine during every single movement. Weak core = weak spine & your back takes all the punishment. Full Deadbugs will help build strong erectors that will help dump the stress out of your low back and into your core where it will managed much better. โฃ
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๐ฎ. ๐๐ฎ๐ป๐ฑ๐ฒ๐ฑ ๐๐๐บ๐ฏ๐ฎ๐ฟ ๐ง๐๐ฐ๐ธ๐โฃ
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Teaches your lower back to stay locked in. A great progression to your basic tucks that seriously help improve the strength, control and overall feeling of your lower back. More strength + control = less chance of pain / injury. โฃ
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๐ฏ. ๐๐ฎ๐ป๐ฑ๐ฒ๐ฑ ๐ง๐ต๐ผ๐ฟ๐ฎ๐ฐ๐ถ๐ฐ ๐ฃ๐ฎ๐ฟ๐ธ๐โฃ
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Opens the upper back and restores proper thoracic movement. Skip this youโll find yourself with a rounded upper back lacking mobility. It wonโt be long before pain finds its way back.โฃ
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๐ฐ. ๐ญ/๐ฎ ๐๐ป๐ฒ๐ฒ๐น๐ถ๐ป๐ด ๐ฅ๐ผ๐๐โฃ
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Improves the mobility / function of the shoulder blades and rib cage. Better glide and slide = more gains less pains. It also improves the mobility of the entire spine by improving the rotation of the thorax. โฃ
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Getting good here basically ties it all together. Glutes firing, core braced, low and upper back quiet, mid back twisting with every rep, shoulder blades gliding and sliding past the rib cage. โฃ
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All in all an epic move with a lot of benefits. โฃ
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Want a free ๐ณ ๐ฑ๐ฎ๐ ๐๐ฅ๐๐ ๐๐ฟ๐ถ๐ฎ๐น of 300+ guided exercises?โฃ
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Comment ๐๐จ๐๐๐๐ง๐ฃ๐ฅ๐ข๐ข๐ below and weโll get you set up as soon as possible.โฃ
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Happy Back Pain Free Wednesdayโฃ,
The Maestro
31/03/2026
Donโt train hard, train smart ๐๐ฅ
Exercise selection is the secret.
Bang for buck is the answer.
Why train 20 different moves, when 1 move can give to the benefits of 20? ๐คทโโ๏ธ
Movement Challenge ๐ฅ
Sometimes you just have to let them win.
Think you can do it? Tag us.
๐ฆ๐๐ฟ๐ฒ๐ป๐ด๐๐ต & ๐ฆ๐๐ฟ๐ฒ๐๐ฐ๐ต ๐ช๐โโ๏ธโฃ
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Didnโt have time or the motivation for an ideal session so I picked 2 strength and 2 stretch / mobility moves and got stuck in. โฃ
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3-5 rounds of each block in superset fashion.โฃ
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๐๐ญ/Planche / bench / pike press / Arnoldโs โฃ
๐๐ฎ/Front lever / pull ups / inverted rows โฃ
X 3-5 reps or 0:05-0:15 isometric hold, rest 2:00)โฃ
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๐๐ญ/Tspine extensions (use any variation youโre good at)โฃ
๐๐ฎ/Spinal rolls / modified Jefferson curls โฃ
X 5-8 reps, rest 1:30 after each round) โฃ
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Wasnโt a perfect workout, I could have easily skipped it using lack of time and itโs not being the full workout it would have liked as my easy way out.
But like every other session Iโve forced myself to show up for and getting something in instead of nothing, I always feel great after.
As will you, just show up and get something in. Like I always say to my clients, youโll never regret getting to the gym or training for a session, but you will always regret skipping 1.
For more drills like this? Comment ๐๐จ๐๐๐๐ง๐ฃ๐ฅ๐ข๐ข๐ below and weโll get you set up immediately!โฃ
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Cheers,โฃ
The Maestro
15/02/2026
Tenerife with the teamโ๏ธ
Hard to beat a bit of winter sun, even better when you havenโt seen it in 6 weeks cause of constant rain.
Seasonably depressed is the term and my god what a well needed break and so much fun had with our little maniac.
Best holiday with her to date, sheโs just becoming so funny and entertained us the entire time ๐คฃ
Now itโs back to the grind, Iโll see all my clients next week and get back all messages and emails tomorrow.
Happy Sunday movers
08/02/2026
Family is everything ๐โค๏ธ
So grateful and feel so incredibly lucky.
Life is good ๐
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