Fitness Academy Europe Ltd

01/01/2026

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The scapula has two main factors that determine its range of available movement. Firstly, regardless of the type of movement, the acromion must remain close to the clavicle because the AC joint tightly connects them. This also means that, in many cases, the AC joint serves as a center for scapular rotational movements. Secondly, the flat inner surface of the scapula must slide along the rib cage, which means it cannot move into it or too far away from it.

These constraints allow for three primary movements and two supplementary ones. The primary movements are elevation and depression, meaning the scapula moves up and down; protraction and retraction, meaning the scapula moves away from the spine and back toward it; and upward and downward rotation, meaning the scapula rotates at the AC joint while sliding along the rib cage.

The supplementary movements are related to different types of tilting, which will be discussed in upcoming videos.

05/12/2025

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How creatine actually works in your body 🧬💥 | Creatine explained simply (ATP, energy, strength)

03/12/2025

28/11/2025

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19/11/2025

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The scapular push up targets two critical for shoulder health muscle groups, serratus anterior and rhomboids.

Start in a plank position and keep your arms completely straight. The movement must come from your scapula, not your elbows. Push your shoulder blades apart raising your rib cage toward the ceiling. This activates your serratus anterior, which wraps around your ribcage and stabilizes your shoulder blades.

Now squeeze your shoulder blades together, letting your chest sink between them. This moves your rhomboids between elongated and shortened positions. Most people have rhomboids stuck in one spot from sitting and training through the full range builds strength at every length.

Perform 10 to 15 controlled reps and your shoulders will thank you

18/10/2025

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Fitness Friday with Arnold and Rachel.

17/09/2025

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❌️ landmine row mistakes you must avoid....

01/09/2025

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31/08/2025

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Have you ever tried a workout fad or trendy new diet? Which ones do you remember?

Here’s a vintage one from 1980: the sauna suit.
Popular in the ‘80s, sauna suits were marketed as a quick way to shed pounds but in reality, they only help you lose water weight, not fat. They’re still used today by athletes to cut water weight temporarily, but they’re not effective for long-term weight loss.

The 1980s were packed with fitness fads, marking the first decade where fitness went truly mainstream. From aerobics classes and celebrity workout tapes to a nationwide obsession with diet culture, the era redefined how people thought about health and exercise.

23/08/2025

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20/08/2025

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13/08/2025

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The amount of hip internal rotation in which you can reliably generate power is determined by the health of the muscles at the back of your hip. The piriformis muscle, together with the gemellus, obturator, and quadratus femoris, creates a wall of muscles that is responsible for keeping the head of the femur in the socket, even in the most demanding position, which from their perspective is when the hip is internally rotated.

When weak, those muscles tend to feel more comfortable in a shortened position, which effectively shuts down your ability to use your hip as you would like and forces you into externally rotated positions.