BCHP Panania Group & Personal Training

Been lifting a while: You're comfortable with the bar now. What we're thinking about is the bar
travelling in one straight line, and the load staying where it belongs, in your hamstrings and
glutes.

Save this one. Four simple exercises we often use when a knee is being difficult. No equipment
drama, no pushing through pain, just quiet work that adds up.

A deadlift trains your hamstrings and glutes whether it's your first week or your fifth year. That part
never changes. What changes is the tool, the load and the focus.

Day one it's a kettlebell and learning to hinge.

One movement, coached to wherever you are on that line.

PART TWO: We go from foundational to professional.

Priding yourself on technique, control, and tension.

A grumpy back doesn't need the couch, it usually needs smarter movement. We shorten the
range. We support your torso. We keep your core working.

You leave having trained, not having delayed recovery. Movement is usually the medicine. The dose is our job.

PART ONE: Three people squat in the same class. Same movement, same muscles working.

The only thing that changes is what's going on in their head. Day one, you're thinking about balance. A few
years in, you're thinking about technical strength. Further along, you're thinking about details most people
never notice.

A coach's job is knowing which you need and when. Stay tuned for part two so you know what to expect when you are ready for the push

Save this for when the cold snaps get the better of you or those WFH hours are racking up.

Here's how we work around stiff or sore wrists in push ups

Whether you’ve never done a bench press or you are wanting to progress beyond capability.

Adapting under load and incorporating the finer details is where it is at. Coaching that has the perfect balance of supportive and challenging is what you will get from the team