Train Like Rob-Personal Trainer Vancouver

04/07/2026

One movement. Full body output.

The kettlebell clean and press builds shoulder strength, hip power, and coordination all at once — that's why it belongs in almost every program I write.

Want to find out what belongs in yours?

👉 Book a free consult at trainlikerob.net

04/06/2026

Most people don't fail because they lack motivation — they fail because they don't have a plan.

Strength training isn't just about looking better. It's about moving better, performing better, and building a body that holds up for decades.

In 20+ years as a trainer, the clients who get results aren't the ones who train the hardest out of the gate. They're the ones who show up consistently with a smart program built around their life.
That's what I build for every client.

📍 Coal Harbour | Yaletown | Downtown Vancouver
💬 DM me to book a free consult and let's talk about what's actually holding you back.

04/04/2026

Five minutes of this and your whole back will thank you.

The Jefferson stretch is one of the best spinal decompression movements out there — and almost nobody does it. Add it to your warm-up or cooldown.

Want a full program that includes mobility work built in?

👉 Book a session at trainlikerob.net

04/02/2026

This one's harder than it looks.

The double banded heel tap lights up your glutes and challenges hip stability in a way that most machines can't replicate. Do it right and you'll feel it in 10 seconds flat.

Curious what else you're missing?

👉 Book your free intro at trainlikerob.net

03/31/2026

Strong shoulders need more than just pressing.

The Copenhagen shoulder press builds the lateral stability and scapular control that protect your rotator cuff — so you can keep pressing heavy for years without breaking down.

Want a program built to last?

👉 Book a free consult at trainlikerob.net

03/28/2026

Your groin and hip flexors are probably tighter than you think.

Copenhagen internal rotation is the drill athletes use to stay injury-free — and it translates directly to squatting, running, and everyday movement.

Want a program that actually keeps you moving well?

👉 Book a free consult at trainlikerob.net

03/26/2026

If your lower back always feels beat up, you're probably not training this.

The birddog row combines anti-rotation core stability with back strength — exactly what most people are missing when they complain about chronic back pain.

Ready to train smarter?

👉 Book your free intro at trainlikerob.net

03/20/2026

Ankle Dorsiflexion Mobility

One of the biggest movement limitations I see in the gym is restricted ankle mobility.

When the ankle can’t move properly, the body compensates.

That often shows up as:

• knees collapsing inward
• heels lifting during squats
• limited squat depth
• increased stress on the knees

Improving ankle dorsiflexion can have a major impact on overall movement quality.

When the ankle moves better, it allows the knees to travel forward more naturally and helps maintain balance through the foot during movements like squats, lunges, and step-ups.

Mobility work doesn’t need to be complicated.

Consistent, controlled drills like this can gradually improve range of motion and help restore more efficient movement patterns.

Better mobility often means:

✔ better squat mechanics
✔ improved knee comfort
✔ stronger movement patterns overall

If your squats feel restricted or you struggle with depth, ankle mobility might be part of the issue.

If you want help identifying mobility limitations and improving your movement, reach out.

📩 DM “MOBILITY” and I’ll help you get started.

📍 Personal trainer in Vancouver

03/18/2026

90/90 Side Plank Row

A lot of core training focuses only on holding a plank.

But in real life and in sport, your core has to stabilize the spine while the limbs move.

That’s where exercises like this come in.

The 90/90 side plank row challenges your core in multiple ways at the same time:

• resisting rotation
• maintaining pelvic control
• stabilizing the spine
• coordinating upper-body pulling strength

Instead of simply holding a static plank, your core has to work dynamically while the upper body moves.

This type of training carries over much better to real movement patterns like lifting, carrying, and athletics.

The key with this drill is maintaining control.
If your hips rotate or your torso twists while rowing, the load is too heavy.

Focus on slow controlled reps and keeping the body stable from the shoulders to the hips.

If you want to build a stronger, more resilient core that supports your lifts and protects your spine, exercises like this should be part of your program.

If you’re unsure whether your training program is actually building strength or just burning calories, I can help.

Send me a message, and we’ll talk.

📩 DM “CORE” if you want help improving your training.

📍 Personal trainer in Vancouver

03/17/2026

Most people think their knees are the problem during squats… but it’s often your hips and foot pressure.

If the floor feels like it’s twisting when you squat, focus on creating a stable tripod foot:
• big toe
• little toe
• heel

Drive evenly through all three points and let your knees track naturally over your toes.

Small adjustment, huge difference for strength and knee comfort.

03/17/2026