Compound Coaching

26/06/2025

MAKES THE CREAMIST OATS! I’d seen egg whites being used in oats so much recently. Can’t bring myself to use 6 eggs (this was 3) and I do add some granulated sweetener BUT this actually tastes amazing. So glad I tried it! Replacing my kitchen in July, so I’ll have more space then to film some of what I actually eat. I’d be interested to hear if anyone has any vegan alternatives!

23/05/2025

Why are you still doing barbell hip thrusts if you hate them? 🤔 Finding the right box height. Keeping your back from slipping. Feeling it in your legs when paired with a heavy squat day 🥲This isn’t just about comfort or preference. It’s about performance, accessibility, and results. The barbell hip thrust may be popular, but that doesn’t mean it’s the best option for you.👉 Enter the barbell glute bridge:✅ Easier setup✅ Less equipment✅ Better for beginners✅ More glute activation, less quad takeoverSome research even shows it holds up against the hip thrust when it comes to post activation performance enhancement and muscle activity! If you’re chasing glute gains or just want a more efficient way to train hip lockout, you need to hear this.💡 Ditch the box. Build better glutes. &c

19/05/2025

Launching 26th May, this offer is a FREE 14 Day experience of my program for time-crunched women who wants results! Based in Redditch, I am looking for 10 ladies to commit to attending 2 x 30 Minute sessions so that they can finish the challenge with a clear and doable training regime, feeling confident in their ability to transform without spending hours slaving away in the gym 🙌

16/05/2025

No. You don’t have to do Bulgarian split squats 🙅‍♀️😵But there’s probably a great reason you should. There’s so many exercises to pick from! Research papers have given their verdict on what activates the muscles the most - step ups being well approved for the glutes - but you also should consider: 📐 Your own leverages will change the angles 🧘‍♀️ Mobility and stability will be a big decider on how you adapt the position and how effectively you can load it 🎯 Primary goal: where it is in the workout and what you’re aiming to achieve from the movement I’ve managed to improve people’s mobility through giving elevation where before they couldn’t do an unassisted lunge. I’ve also managed to reduce knee cave and hip caving through limiting to the individual’s range and applying other forces. Both the knee and the hip joint must work in cooperative harmony to do something well, but the angle you take impacts which is doing the most work &C

07/05/2025

HEN OF THE BANK HOLIDAY WEEKEND 💃👰‍♀️

We didn’t put pressure on weight loss. This was about optimising training, movement and eating to her needs.

She naturally moves very well.

Jodie was already active. Completed a wolf run 🐺🏃‍♀️ Attended the gym. But she wanted:

- Some feedback on her ex*****on of exercises
- A goal for where her intake should be
- To try get back into some combat sports for recreational fun, having done some kickboxing when younger

She’s proactive and plans well.

I’d argue her weight loss is a credit to her, above anyone else. She took matters into her own hands and optimised the planning for the shopping list to ensure she had enjoyable and macro friendly meals to hand.

She turned up and made sure to plan around schedule conflicts so she could get in her dedicated resistance training.

She knows to apply effort.

Isn’t afraid of getting tired, trying something she isn’t sure of, and putting her best foot forward.

Her result from January to the start of April is a result of
- Consistency
- Willingness
- Strategic Planning

The perhaps biggest shock is not how much stronger she has got, but how these strengths have shown a massive transformation in her posture!

Take that desk job 👊

07/11/2024

Our COMPETITION is launching NOW! If you’re based in Redditch or surrounding areas and have been looking for a sign to kick-start your fitness journey, this is for you!

On offer for our winner is 1 Month of FREE Coaching and Personal Training, based inside Redditch MMA. PLUS
- My Protein Clear Whey + Snack Bundle
- Pinch of Nom Recipe book for some recipe inspiration
- £50 ASOS Voucher to help kit out your wardrobe
AND
- Tassimo Coffee Machine to aid your caffeine needs

And it’s really simple to enter!

If you’ve been feeling intimidated or lost when entering a gym before, or are sick of feeling restricted by the latest diet trends, then our coaching program will be what you need to get you set up to smash your goals and become a strong badass just like our client Amy pictured here ✨💪

We will walk you through how to perform effectively and safely within your ability over 4 1-1 Sessions, focusing on what you CAN do. Creating a strategy that is individual to your personal challenges and adaptable as you progress.

To get your name in the draw for a chance to win our comprehensive training and dietary package, all you need to do is complete these 3 SIMPLE ACTIONS…

1. LIKE THIS POST (this original post, not the one that’s been shared by your friend).

2. TAG AT LEAST ONE PERSON IN THE ORIGINAL POST. You can tag as many friends as you like with each one being an additional entry and chance in the draw.

3. SHARE THIS POST TO YOUR PROFILE, STORY OR A GROUP!

We will draw a name LIVE on Friday 15th November to announce the winner and get in contact ASAP with the lucky winner!

28/10/2024

I have 5 initial spaces for some ambitious ladies in Redditch and surrounding areas that are so done with fad diets and want to learn how to train like a badass in 30 days ✨

If you find yourself often in a twist over how to swallow those initial nerves of getting in the gym incase everyone stares or you’re doing something ‘wrong’. Frustrated with constantly being told all the ways you can be ‘smaller’, or have tried the gym but get bored of watching the clock with endless cardio or counting machine reps.

And would love to discover more of what you’re capable of, boost your confidence to take up space and be in an environment that embraces progress over perfection.

Then maybe I can help you!
⭐️ Sessions that allow you to train around a family as you can also bring little ones if needed
⭐️ Semi private space
⭐️ Friday & weekend availability

Comment “ME!” and we can discuss further.

08/04/2024

13/01/2024

The knee gets a bad rep for being an ouchy problematic joint that hinders performance.

In many sports, we ask a lot of it! Whether you're running with quick changes of direction such as football, having your joints manipulated in a juijtisu drill, or trying to throw on the weights in new movements in the gym.

The body works in holy symphony 🎻 until it doesn't.. or can't.. don't be so quick to blame the whistle blower. If you're experiencing discomfort that doesn't reduce with positional or load adjustment, book in with a trusted physiotherapist to figure out if your knee really is the problem so you can begin implementing the right corrective exercise and get back to singing (or making a racket) again.

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In gait movements such as walking and running, both the pelvis and the knee see motion occur. In order for movement to take place only where we want it, the muscles also have to contract and lengthen for stabilisation on the opposing side as well as that in action

Weakness in the hip muscles can lead to excess lateral and medial stressors being placed on the knee, increasing the risk of injury.

POSSIBLE EXERCISE SELECTION

Regress - clamshells, abductor machine // Progress - lateral step ups, Banded squats, resisted contralateral (pulls knee inward)

Regress - med ball squeeze holds, adductor machine // Progress - cross over step ups, resisted ipsilateral (pulls knee outward)

Regress - standing ankle dorsiflexsion, anterior touch downs // Progress - anterior box step downs, pistol squat

Isolation - leg extension, glute bridge

09/01/2024

Before and Afters

Why we often don't post them!

When discussing with Graeme why Mark (second photo) didn't take any before photos prior to his cut for competition this year, he said 'why would he think to?'

Mark may have had aesthetic goals in mind, but when he agreed to fight, or somehow ended up signed onto a powerlifting meet, he had a weight category to hit and exercise to complete to try and succeed. Any positively perceived body changes were a bonus.

HERE IS YOUR REMINDER! Take photos of your progress to look back on how far you've come.

09/01/2024

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🟣 RELOCATION ANNOUNCEMENT 🟣

Some of you may have received a message from Graeme, confirming our move. The space is currently accessible for personal training, with existing clients having already attended their first sessions in 2024 🏋‍♂️ 🥊

In line with all the changes, we are offering 30% off your first month for new clients IF you Sign-Up before 31st January.

Consultant is free. Book in your Physical Assessment or Pad Session - to be included in your first month if decide to join!

We are excited to gradually improve what equipment we have, with a clear plan in mind for what we expect it to look like in the following months.

James and his team have already done an amazing job with their installation of facilities at 10th Planet Redditch. So much room for activities!