Manny Ceino

Training my mum is the best (and sometimes worst) part of my week 😭

There is something about coaching your own parent that allows you to bond. You get the opportunity to put them through some of the trauma you’ve experienced in your childhood.

Honestly, watching her get stronger every week is a reminder of why this job exists in the first place 💪

If you have been thinking about starting strength training in Singapore CBD before the body starts making that decision for you, this is probably the sign.

Send this to a parent who keeps saying they will start exercising soon 😄

Training Traps or Lats?

A cable row can have two ways to execute and bias.

For traps focus think of flaring your elbows and retracting your scapula.

For lats think of bringing your elbow towards your hip.

If you start to round and hinge at the hip the lower back starts working.

Pick a variation you need and scale it up 🇸🇬

One of these Hip Thrusts actually builds glutes the way you think it does.

The version most people do lets the pelvis tuck and the upper trunk relax, which means the lower back ends up sharing the work. You will still feel something, but the glute is not moving through its full range.

Fix everything from the trunk down, let the hips and chest drop forward together, then drive everything up toward the ceiling through your foot. Pure hip hinge, all glutes through the entire range.

Check which version you have been doing.

Just 2 boys having fun in the sun 😎

Comment FIX and I’ll send you a quick guide on how to know when pain is something you work through or when it’s a sign to stop.

8 hours at a desk and your lower back is done?

Most desk workers treat the ache as something that just comes with the job, but weak spinal erectors are potentially the reason it keeps coming back no matter how much you stretch or rest it.

The back extension machine trains exactly those muscles in a way that sitting never allows them to recover on their own.

Heels anchored, seat just below the hip bone, curl down slowly and come back to neutral.

This is something a lot of people working in Singapore CBD deal with daily and never think to bring into their training until it gets bad enough to ignore.

Finally found a real use for muscle ups 💪

Save 3 checkpoints for chest press, especially if you’re training in gyms in Singapore 🇸🇬

Start with seat height. The handles should land at the middle of your chest so the pec is actually in the right line of force from rep one.

Next, set your shoulders. The moment they start creeping up as you press, your chest switches off and the front delts take over completely.

Last thing, check your grip. Most machines have two options and depending on structure one will work noticeably more than the other. Test both before you commit to a working weight.

These are the exact cues we go through with anyone starting training at our personal training studio in Singapore CBD.

Follow for a new machine breakdown every week.

Want a butt like Dua Lipa? This is what we’re doing in Singapore gyms right now.

Find the foot position where you actually feel your glutes loading when you push through the floor. Drive your hips up to the bar, keep your torso rigid, and connect the pressure in your feet to the squeeze at the top. One second pause at the top, three seconds on the way down. That timing is what separates a hip thrust that builds a butt from one that just moves weight.

Keep this one. Your butt will thank you next session.

Would you travel to JB to watch a movie?