IG: Functionalmovement101
plan your training, gym routines, hiit, circuits and track workouts. Your fitness is a choice, you choose to take part or not
I've always loved the fitness industry, taking in all aspects of it like a sponge. So if i get to share that knowledge with others, well thats what All PTs should want. A client so impressed with their new found confidence that they spread the word of your service. Thats success...
Duck Walk Challenge……
You know the rules
What you got!!
🦆🔥 THE 30-YARD DUCK WALK CHALLENGE 🔥🦆
27.4 METRES. THERE & BACK.
15 yards out → TURN → 15 yards back.
Sounds easy?
Try doing it without standing up. 😈
⏱️ WHAT’S YOUR TIME?
🟢 60+ seconds — Completed
🟡 Under 60s — Good
🟠 Under 45s — Strong
🔴 Under 35s — Very Strong
🔥 Under 30s — Exceptional
🦆 Under 25s — Freakishly Fast
THE RULES
1. Stay LOW
Thighs parallel or below throughout.
2. NO STANDING
Not even when you turn.
3. NO HOPPING
Every step counts.
4. NO HOLDING ON
Balance is part of the challenge.
5. BREAK FORM?
Start again. 👊
This isn’t about simply getting from A to B.
It’s about strength, mobility, balance, coordination and endurance , all while your legs are screaming at you. 🥵
🎥 Film your attempt.
⏱️ Time yourself.
📲 Tag me.
Let’s see who can break 30 seconds…
And who’s brave enough to chase 25. 🦆🔥
YOUR TURN.
THE CHEST-TO-BAR PULL-UP
When it comes to pull-ups, there are loads of variations.
But if we’re talking about building a bigger, stronger back, I think the chest-to-bar pull-up is the king.
This isn’t a new idea.
It’s rooted in old-school bodybuilding. Arnold Schwarzenegger, Dave Draper and Frank Zane all used pulling movements with a strong emphasis on bringing the weight towards the chest and developing the back.
And it’s not just old-school thinking. Charles Glass — the “Godfather of Bodybuilding” still coaches people today with the same basic principle: don’t just move the body; position yourself so the back does the work.
So what’s the difference?
Don’t think:
“Get my chin over the bar.”
That’s ok but almost like doing half the work(in my opinion)
Think:
Hang.
Chest up.
Engage the shoulders.
Drive the elbows down.
Pull the chest towards the bar.
Control the descent.
Yes, your biceps work.
Yes, your core works.
But if you’re using pull-ups to build your back, your back should be the driver.
Now, I’ll be honest: there isn’t a study proving that chest-to-bar builds more back than every other pull-up variation.
But mechanically, I love it.
It’s a big, controlled pulling movement, and it gives me and many old-school bodybuilders a far stronger connection with the lats and upper back.
So before you ask:
“Did that count as a pull-up?”
Ask yourself:
WHAT ARE YOU TRYING TO ACHIEVE?
If it’s a bigger, stronger back…
Then pull with your back.
up
Well done tonight, ladies! 👏🔥
Fears conquered, plenty of hard work done, and some seriously good progress.
Look at how much you’re increasing your volume and improving your form, especially with the exercises designed to aid recovery. That’s real progress — not just doing more, but doing it better.
You all did absolutely brilliantly tonight. Be proud of yourselves! 💪❤️
Nik turned up today ready to work and work she did! 💪🔥
I put her through her paces and threw loads at her, a proper session, and she took every challenge head-on. No complaints, no excuses, just graft from start to finish.
Absolutely smashed it, Nik. 👏
Brilliant effort today, and even better consistency. Keep pushing! 🔥
23/08/2026
So I have 4 MOVEMENTS I love more than any others
Look, listen…
If I could only choose four movements to keep me strong, fit and healthy, these would be right up there.
And there’s actually some good science behind why.
🦆 DUCK WALK
Squat, move and control. Hits the quads, glutes, hips, ankles and core, while challenging balance and mobility.
🐻 BEAR CRAWL
Full-body coordination. Shoulders, arms, core, hips and legs all working together while you control your body through space.
💪 PUSH-UP VARIATIONS
Simple but seriously effective. Builds chest, shoulders, triceps and trunk strength and can produce strength gains comparable to traditional pressing when progressively loaded.
🦍 PULL-UPS
One of the best tests of relative strength. Back, arms, grip and core all working together to move YOUR body.
And that’s why I love them.
SQUAT. CRAWL. PUSH. PULL.
Minimal equipment.
Full-body training.
Strength. Mobility. Coordination. Control.
They’re not magic. They’re not the only exercises you need.
But if you took everything else away?
I’d keep these four, can be done anywhere!
Because fitness isn’t just about looking strong.
It’s about being strong enough to use your body.
FUNCTIONAL MOVEMENT, well that’s all movement, but these work to strengthen your whole body
Train strong.
Move well.
Stay capable.