Body One Fitness & Training

Your shoulders do a LOT more than you think. Pressing, pulling, carrying, hanging, stabilizing… and if they’re stiff or restricted, everything else pays the price.
That’s why I include shoulder mobility before every upper body workout. Here’s why you should too 👇

✅ Better range of motion – Move more freely in presses, rows, and overhead work
✅ Stronger lifts – Mobile joints = better positioning = more force production
✅ Injury prevention – Prep the rotator cuff and stabilizers before loading
✅ Improved posture – Counteract hours of sitting and rounded shoulders
✅ Mind–muscle connection – Activate the right muscles before you train

In these 5 clips, I’m walking you through simple shoulder mobility drills you can plug in before your workout. No fancy equipment. Just intentional movement.

Try this sequence before your next upper body session and feel the difference in your first working set 💪
Save this for later and send it to someone who skips their warm-up 👀

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My beautiful nameless client ⭐️💛🫶

Two years ago, she walked into the gym like so many of us have before — unsure, uncomfortable, and questioning what she was capable of.

Today? She walks in with confidence. 💪

Not only has she transformed physically (hard to believe that bra used to fit !)— building strength, improving her fitness, and showing up consistently — she has completely overhauled her lifestyle.

She made the choice to learn. To grow. To prioritise her health. To show up even when it was hard.
The biggest transformation hasn’t just been in her body — it’s been in her mindset.

She now trains on her own.
She understands her health and wellbeing.
She backs herself.
She believes she belongs in the gym.

That confidence wasn’t handed to her. It was earned — rep by rep, choice by choice, day by day.
This is proof that you can change your circumstances.
You can rewrite your habits.
You can become stronger — physically and mentally.

But it starts with one thing:
✨ Believing in yourself enough to take the first step.
So if you’re waiting for a sign — this is it.

Single-Leg RDLs
If you’re dealing with a cranky lower back, the single-leg RDL is a great exercise option !

Why it helps:
• Builds glute strength → takes load off the lower back
• Improves hip stability & balance
• Trains proper hip hinge mechanics without excessive spinal stress
• Fixes side-to-side imbalances that often lead to back pain
•Strong, stable hips = a happier, more supported spine.

Go slow, stay controlled, and focus on feeling the work in your glutes—not your low back.

For extra points - wear matching tops 😜 thanks to love our printed Eelite activewear ⭐️

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🔥 5 Main Movements to Grow Your Glutes! 🍑
If you want bigger, stronger glutes, consistency + proper movement patterns are non-negotiable. These key exercises target the glutes from all angles to maximize growth and shape. Add them to your routine and put in the work 💪✨

1️⃣ Squat (Hip Extension)
A foundational lift for glute strength and size. Go deep and drive through your heels.
👉 Barbell Back Squat

2️⃣ Romanian Deadlift (Hip Hinge)
Builds the posterior chain while emphasizing glutes and hamstrings. Keep a neutral spine and hinge at the hips.
👉 Romanian Deadlift

3️⃣ Lunge (Unilateral Movement)
Improves balance, stability, and single-leg glute activation. Push through the front heel.
👉 Walking Lunges

4️⃣ Hip Thrust (Max Glute Activation)
One of the best movements for fully loading the glutes through hip extension.
👉 Glute Drive / Hip Thrust

5️⃣ Abduction (Glute Medius Focus)
Targets the side glutes for a fuller, rounder look and better hip stability.
👉 Cable Hip Abductions

🔥 Consistency is KEY
Train these movements 2–3x per week, progressively overload, and challenge yourself if you want real results 💥
👇 Tag a friend who needs this
What’s your favorite glute exercise?
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