Lean Scene by Andy

💡 Can you pass the Wall Angel test?

Wall Angels are one of my favourite ways to quickly check your shoulder mobility.

Stand with your heels, glutes, upper back, and shoulders against a flat wall. Bring your arms up into a goalpost position, then slowly raise them overhead while keeping the backs of your hands and arms in contact with the wall.

If your hands lift away from the wall or you have to arch your lower back to get overhead, it’s a sign that your shoulder mobility could use some attention.

Poor shoulder mobility can affect everything from overhead pressing and pull ups to your posture and even everyday movements.

The good news is that mobility can be improved with the right exercises and consistency.

Give it a go and let me know how you get on. Could you keep your hands on the wall the whole way up? 👇

💾 Save this for a reminder the next time you’re in the gym.

Romanian Deadlift (RDL)

The Romanian deadlift is one of the best exercises for building strong glutes and hamstrings. It’s a hip hinge movement, which means the focus is on pushing your hips back rather than bending at your waist.

Start by holding the bar in front of your thighs with your feet around hip width apart. Keep your chest lifted, shoulders back, and maintain a soft bend in your knees.

From there, push your hips backwards as if you’re trying to close a car door with your bum. Let the bar glide down the front of your thighs and towards your shins, keeping it as close to your legs as possible. Keep your back flat throughout the movement and avoid rounding your spine.

Lower the bar until you feel a good stretch in your hamstrings. Don’t worry about getting the bar to the floor. Your range of motion depends on your flexibility and your ability to maintain good technique.

Once you feel that stretch, drive your hips forward, squeeze your glutes, and return to the starting position under control.

Key coaching cues:
• Push your hips back, not your knees forward.
• Keep the bar close to your legs.
• Keep your chest proud and your spine neutral.
• Stop when you feel your hamstrings stretch.
• Squeeze your glutes hard at the top without leaning backwards.

Master this movement first, and you’ll build stronger glutes, hamstrings, and a more resilient lower back.

The Bulgarian Split Squat 😮‍💨

Probably one of the most hated exercises in the gym… but also one of the best.

This movement absolutely lights up your legs, with around 90% of the work coming from the front leg. It’s incredible for building stronger glutes, improving balance, increasing leg stability, and developing serious lower-body strength.

Sometimes the exercises you hate the most are the ones you need the most. 🔥

Don’t skip these if you want stronger, more athletic legs.

Get my Free 7Day Lean Kickstart… Link in Bio

LeanScene.co.uk/kickstart

homeworkout

Do you want to know a secret about getting in shape?

You can do it in a hundred different ways. At home, in the gym, with minimal equipment or a full rack. None of that is the limiting factor.

What actually matters is the approach. At this stage in your life it is no longer about grinding yourself into the ground six days a week. It is about learning a few solid movements, keeping the process simple, and finding a rhythm you can actually sustain around a job, a family, and a life that already has a lot going on.

You do not need complexity. You just need consistency.

Comment KICK below and I will send you the 7 Day Starter Pack to get you going.