Hunter PT

I am a certified strength coach based in the Cowaramup/Margaret River area. Providing small 1-1 or 1-2 person training in my state of the art studio.

I also coach online clients who cannot get to see me in person. Cyclist, triathlete, surfer, snowboarder, kiter? Want to get stronger and faster? Want to keep doing what you are doing? I offer bespoke personal training designed to make you stronger, faster and fitter for the sports you love.

12/06/2026

Full body workout for mountain bikers …. Part 1. This is the first set
1️⃣Using the zercher set up for the squat is a good way to load heavy if you don’t like putting a bar on your back. Holding the bar in the elbow crease is something you get used to, much like you get used to putting a barbell on your back - the first time always feels pretty uncomfortable.
2️⃣ bench supported single arm low cable row allowing for a full stretched position at the bottom of the row
3️⃣ sprinter stance bench press. Try this for some extra glute and hip flexor work.
4️⃣ BSS stance kettlebell core exercise- this is quite a doozy. Start light and drive that front foot into the floor

24/05/2026

Last weekend was a pretty special weekend at SEVEN.
This year’s race felt like another level again — a fast and aggressive start, some new climbs thrown into the mix, and basically a who’s who of WA cycling on the start line with close to 2000 entrants.
Huge congratulations to my riders who qualified for the UCI Gravel World Championships. Big goals, plenty of hard work behind the scenes, and some seriously strong rides when it counted.
SEVEN is a brutal event to get right and there are no shortcuts. Just consistent work over a long period of time.
Very cool to see it pay off this weekend 👏
Now… time for some recovery.... before we start it all again for the world champs in October 😁

12/05/2026

Upper body short and sweet session for endurance athletes. I love this session as it focuses on upper body strength for my mountain biking, but it works equally well if you are a swimmer or triathlete.
Superset two lifts then finish with some high intensity intervals.
1️⃣ bent over row.
2️⃣ bench press.
You can do 2-4 sets of these, with reps anywhere between 5-10. Then finish with
3️⃣ 8 x 30 secs on 30 secs off on the ski erg to finish . If you don’t have a ski erg then doing this on a rower would also work well.
4️⃣ pooch out-takes 🐶🥰

05/05/2026

Enhance your training regimen with effective lunge variations designed for cyclists and runners. This particular reverse lunge exercise not only targets the hips and glutes but also serves as an excellent addition to your routine. Whether you’re incorporating it as a warm-up or featuring it in a session focused more on mobility than sheer strength, it’s a versatile choice. Embrace these functional exercises to optimize your performance on both the track and the trail.
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10/03/2026

Some deceptively intense leg exercises that need no weights, or very light weights to still work very well. Give some of these a go and let me know how you like them😊
1. High box single leg step up
In this version you are getting deep hip flexion and glute stretch. I like to sprinkle some if these into my training to strengthen hips and glutes at end range. I only do these with body weight – that is enough!
2. Tip toes low squat walk forwards and backwards
A deceptively sneaky exercise for calf and quad strength as well as ankle mobility and balance.
3. Tip toe low squat step overs.
Same as 2, just a variation on a theme.
4. Feet elevated Alternate Straight leg raises
Hips, glutes and core work to hold this position as you then raise one leg straight up, and repeat with the other leg.
5. Nordic hamstring curl holds
Just try this before you bash it! You don’t need to move much at all before your hamstrings fully engage and work very hard indeed. Try to keep a straight line from your knees to hips to shoulders
6. Half sissy squat
The not so intense version of the full sissy squat. Notice how my knees don’t travel as far forward, and I have a more upright torso in this version compared to the full sissy squat. Still a great exercises for the quads if your knees are happy doing this.
7. Full sissy squat
Knees all the way over toes, lean back. It’s a deceptively intense quad exercise. Again, only if you have happy knees.

13/01/2026

Complexes for cyclists.
A complex is a group of exercises that are strung together without any rest between each exercise. They are also completed with the same weight(s).
Maintaining form and technique are important, so choose a weight which isn't super heavy! Complexes target more endurance and athleticism rather than pure strength.
Each complex typically takes 2-3 minutes to complete. Take a rest between each round and complete 4-6 rounds in total. Do the maths and you will also see they are pretty time efficient too.
1️⃣ Alternating reverse lunges
2️⃣ Staggered stance single arm bent over rows
3️⃣ Wide stance squat pulses
4️⃣ Thrusters
5️⃣ RDL with weight held behind

29/12/2025

From me and the gym manager…
A belated Merry Christmas and looking forward to another good year in 2026.
What’s coming up next year..
1️⃣ A strength training program specifically designed for the demands of one of the toughest gravel races … Seven.
2️⃣ A strength training program for mountain bikers.
3️⃣ And more 1-1 coaching.
The majority of my time is spent working 1-1 with people to help them achieve their individual goals.
Please dm if you want any more info on either.😁
Have a fun filled new year and see you all in 2026 👊👊🏋️

20/11/2025

If you’re riding Seven next year, your prep starts now — not when the training plan kicks in a few months from now.
This phase is where you build
✔️ tendon resilience
✔️ joint stability
✔️ muscular endurance
✔️ strength that actually transfers to the pedals
Skip this now… and you’ll feel it later on the course.
This is exactly why I’ve created a Gravel Preparation Strength Program — Its 6 weeks long, 3 short sessions a week designed to get your body durable, stable, and ready before the big sessions arrive.
If you want to go into Seven strong instead of scrambling in March, check out the program here:
https://www.trainingpeaks.com/training-plans/other/tp-593837/seven-gravel-race-gym-preparation

05/08/2025

A full body session that I do pretty regularly or something very similar.
Great for athletes of all disciplines.
Set 1
1️⃣ trapbar lunge
2️⃣ low cable single arm row
3️⃣ single arm incline bench with leg elevated
Set 2
4️⃣ landmine single leg RDL
5️⃣ landmine mini ab roll out
6️⃣ landmine overhead press assisted. Negatives focus
7️⃣ pull up

26/06/2025

Here is a good horizontal pull and push combo to target not just your back and chest but also your core and leg. This is a great set for all athletes but in particular mountain bikers, triathletes, surfers and swimmers.
1️⃣single arm cable row in static squat.
2️⃣ single arm cable press in split stance.

Address

Margaret River, WA
6284

Telephone

+61415621553

Website

http://www.hunterpt.com.au/

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