GPT

GPT GOALS PERSONAL TRAINING - here to help you achieve your fitness and life goals

GOLF PERFORMANCE TRAINING - work hard in the gym see results on the course

GOALS PERSONAL TRAINING - here to help you achieve your fitness and life goals

GOLF PERFORMANCE TRAINING - work hard in the gym see results on the course

MOBILE PERSONAL TRAINER BASED IN COBHAM, SURREY OPERATING IN SURROUNDING AREAS

OVER 10 YEARS EXPERIENCE WITHIN THE HEALTH AND FITNESS INDUSTRY

FULLY EQUIPPED AND INSURED

INTERNATIONAL EXPERIENCE INCLUDING SPAIN, MIDDLE EAST AND WORKED FOR CHELSEA FOOTBALL CLUB

RESULTS DRIVEN TRAINING

02/08/2018

Feeling restricted or tight at the top of your back swing?

Try foam rolling your lats to help free up that restriction

For me personally it’s my least fav simply because of the pain🙈but has to be done!

Bit awkward but give it a go

See video below

Teaching points:
- extend arm straight out above head
- try to roll the full distance of your lat n spend time on the spots that are tender
- make sure you breath, very important n very easy to hold your breath if it’s a bit painful
- rotate the torso a little bit to try n hit the whole muscle
- repeat on both sides for 1-2mins each side

Any questions please don’t hesitate to ask

01/08/2018

Struggle with overhead movement?

Tight lats could be partly responsible for that🙁

Try a weighted pullover to try and get some length back into your lats🙏🏻

Not only is it a great exercise for your back it makes you focus on the control of your core and pelvis👌🏻

See video below

Teaching points:
- I have my feet on a step which you can’t see to help ensure I can keep my back flat on the bench
- engage core and keep your pelvis in a neutral position
- 🛑AVOID🛑 the lower back arching! If you do raise your feet or restrict your range of moment
- use a light weight for 10-15reps for 2/3 sets 👍🏻

Any questions please don’t hesitate to ask😊

30/07/2018

Spent all day at a desk?

Back feeling stiff?

Spend some time on the foam roller

Personally I find this one of the less painful parts of my body to foam roll

Be prepared for a bit of spine popping but a good kinda popping👍🏻

Teaching points:
- 🛑DO NOT🛑roll your lower back (start/finish at the bottom of the rib cage)
- place hands behind the head to support the neck
- engage core n glutes to ensure lower back does not arch
- spend some time on the upper traps as the majority of us carry a lot of tension up here
- rotate a little bit side to side to hit the whole of the back
- spend 2-3mins rolling

Any questions pleased don’t hesitate to ask

28/07/2018

No confidence if your lower back strength?

If so try some back extensions to strengthen your entire back

See video below

Teaching points:
- engage glutes n core before moving
- squeeze shoulder blades together
- I personally do not like to create too much hyperextension in the lower back (some may differ)
- try to stay as tall/long through your torso as possible
- I DONT want to isolate the lower back (again some may differ), I want to feel the glutes, abs and lower back working together to maintain good form
- perform 10-15r 2/3 times

Any questions please don’t hesitate to ask

27/07/2018

Had a long day n the back is feeling really tight??

Check out the video below

Real basic stretches to get some length through the back

As well as having a good stretch, it’s a great opportunity to chill out if you have had a stressful day🤬

Put some music on, close your eyes n spend 2-5mins in these positions👌🏻

My glutes were particularly tight today so was a good stretch for them too👍🏻

Exercise pointers:
1st position
- keep head on the ground and try not to round the shoulders when pulling the knees to the chest

2nd position
- walk your hands slowly from side to side to get a stretch in the lats too
- get as much length in your back as possible so push your hips back n reach as far forward as you can with your arms

Any questions please don’t hesitate to ask

26/07/2018

Still suffering with that niggling tight back??

Try stretching n releasing your piriformis which could significantly reduce lower back tightness🙏🏻

See the video below for a great stretch for the piriformis as well as your hamstring n groin depending on your mobility.

Teaching points:
- try to keep your front leg parallel to the end of the mat
- try to stay as tall as you can through your torso
- I like to move in n out of the stretch but you can hold the stretch for 30-60s
- as you lean forward make sure you exhale to help the muscles lengthen through the stretch
- 10-15r each side x 2/3

Any questions please don’t hesitate to ask

23/07/2018

Pain in the butt, literally?🍑💥

See if you can relieve that with a bit of foam rolling👌🏻

Tight glutes can lead to issues with the lower back n hips🙈

See the video below

Teaching points:
- unfortunately you need to spend time on points that are uncomfortable😳
- rotate right onto the side of the glute/hip
- if you can’t feel anything then use the second position in the video to expose the muscle more
- spend 1-2mins on each side daily

Any questions please don’t hesitate to ask

22/07/2018

Want to get some length in those hamstrings and strengthen through your entire back n core?

Get on some stiff leg deadlifts👌🏻

Check out the video below

Teaching points:
- use a very light weight
- ensure the load is through the hamstrings/glutes to ensure you are pushing your hips back
- the main angle change should come from the hips try to keep knee flexion to a minimum
- 🛑STOP🛑 if you feel it isolating your lower back!!! Reduce your range of movement so you maintain a straight back
-
- perform 10-15r with controlled form 2/3 times
- you should see your range of movement improve between sets n over time👍🏻

Give it a go

Any questions please don’t hesitate to ask

19/07/2018

Issues with tight hamstrings?

Make that groaning noise when you pick something off the floor?🙈🙈

Tight hamstrings can cause you all kinds of problems no more so than lower back issues!

Try this dynamic stretch in the video below to get some length back in those hamstrings

Perform 10-15 reps on each side 2/3 times

Teaching points:
- keep legs n torso as straight/tall as possible
- don’t worry if you can’t touch your toe straight away, it will come eventually
- you want to feel the load of the stretch through hamstrings maybe calf muscles
- 🛑 STOP 🛑 if you feel anything in the lower back, if you do reduce your range of moment!

Any questions please leave a comment

Cheers

17/07/2018

Fed up of feeling tight in your calf muscles?

Suffer with poor ankle mobility?

Tight calf muscles could be a contributing factor!!

Dynamic downward dog pose could help ease the tension in your calf muscles

See video below

Perform 10-15reps 2/3 times, make sure you get up and walk around between sets

Teaching points
- try to keep your legs as straight as possible
- make sure you try to exhale when you push the hips back into the stretch
- if the tension is too much then use yoga blocks (second part of video) to be able to perform the exercise with better form👌🏻

See you soon

13/07/2018

Struggle with tight calf muscles?

Don’t feel steady on your feet during your swing?

We are going to be focusing on the posterior chain (muscles that make up the back of your body) for the next few posts

Starting at the bottom, we are going to look at the calf muscles

Foam rolling

Please see the video below for foam rolling your calf muscles

Tips:
- you need to focus on the points of discomfort so don’t roll over the muscle too quickly
- make sure you rotate the foot (as shown in the video) to ensure you hit the whole muscle
- spend 1-2mins x 2 on each side of you can
- if the discomfort is too much,take the top foot off!

Any questions please don’t hesitate to ask

Cheers

09/07/2018

Struggle with a sway or slide in your golf swing?

Suffering with lower back pain in your golf game?

Maybe it’s time you looked at your internal hip rotation which could be potentially causing these issues.

Check out the video below and if you have any questions on internal hip rotation I will do my best to answer them

Thanks

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