Small Goods Gym

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Small Goods Gym Adapt & expand your comfort zone, and prevail in every season of life.
✨ Playful. Genuine. Sustainable.
🏋️‍♀️ Lifting & Rehab
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21/10/2026

Rehabbing a nagging injury without tracking your progress? You’re just guessing.

“It feels a bit better” isn’t data. Feelings lie… especially when you’re eager to get back to training.

At Small Goods, we don’t rely on how it feels. We track it.

Session to session, we use a Dyno to measure strength and range of motion, and an E-node to track force, power, velocity, and more.

So we know exactly when you’re ready to get back to doing what you love.

Not when it seems okay, but when the data says so.

Struggling with something that just won’t go away? 💬 DM me to book an assessment and let’s see how you actually move.

P.S; Thanks Zak Glenister for the definately not dramatised reinactment 😜

21/10/2026

Squat. Bench. Deadlift. Great lifts. Genuinely.

But being good at those 3 doesn’t mean your body is strong, balanced, or resilient. It might just mean you’re good at those 3 movements.

What about the way you carry your groceries? The way you get up off the floor?

That shoulder that’s been “a bit off” for 2 years because your program never touched it?

The gains are there… but so is the knee that’s getting worse… The back that’s getting glassier… The shoulder that doesn’t rotate the same way it used to.

And if you don’t address the gaps now, do you really think you’ll still be adding in 5 years?

Real strength means being capable in your actual life. Not just in the lifts someone on the internet told you to do.

That’s why coached programming matters. Not to ditch the classics, but to build around the actual human in front of us:

➡️ Your body.
➡️ Your history.
➡️ Your goals.

A good lifter is strong in 3 movements. A strong person is capable everywhere else too.

If this sounds like where you’re at, 💬 DM me the words “I’m Hurting” and let’s talk about what your training should actually look like.

21/10/2026

Here’s a quick test to check if your upper back is stealing your independence:

1️⃣ Stand flat against a wall.
2️⃣ Arms up at 90 degrees.
3️⃣ Now reach your hands straight above your head.

If your lower back arches or your hands drift off the wall — your upper back range is the problem.

This is why reaching the top shelf feels hard. Or why getting out of the car takes more effort than it should. It doesn’t have to stay that way.

Daily movements that help:

➡️ Prayer stretch
➡️ Y raises
➡️ Seated openers
➡️ Wall angels

Do these consistently and your overhead range should improve, and so should the everyday tasks that come with it.

Want your overhead mobility assessed for free? Send me a message and we’ll book you in. 👇

—-
Disclaimer: AI was used to generate footage to represent examples of independence stated in this video. Fortunately, all our 45+ year old members are too capable for this demonstration 😉

21/10/2026

Quick test — do this right now. 👇

1️⃣ Stand flat against a wall.
2️⃣ Arms at 90, reach your hands straight above your head.
➡️ Did your lower back arch? Did your hands drift off the wall?

That’s your upper back telling you it needs work.

Without enough thoracic extension, your shoulders and lower spine take on more than they should. Over time, that adds up.

Fix it with:

➡️ Dumbbell feet-up pullover
➡️ Behind the neck pull down
➡️ Dead boy shoulder opener

Need help with where to start? 💬 DM me for the exercise breakdowns or to chat about personalised coaching.

21/10/2026

Your overhead might be the weakest link in your lifting — and you don’t even know it. 👇Here’s a quick test:

1️⃣ Stand flat against a wall.
2️⃣ Arms at 90, reach straight up overhead.
3️⃣ If your lower back arches or your hands leave the wall — your upper back range is limiting you.

Tight thoracic extension means your shoulders and lower spine are picking up the slack. That’s how overuse injuries happen.

Fix your overhead mechanics with:
➡️ Dumbbell feet-up pullovers
➡️ Behind the neck pull downs
➡️ Dead boy shoulder openers

Better overhead range = better positions = better performance.

Want a personalised plan to unlock it? 💬 DM me to book an assessment and we’ll build it out together.

19/10/2026

Years of powerlifting and this is the mistake I see every single lifter make. 😮‍💨

Squats, bench, deadlifts = all in one plane of motion.

But real life doesn’t move in a straight line, so the second you twist, step sideways, or reach, your body isn’t ready.

That’s where the nagging pain comes from. And that’s why so many lifters walk around tight, restricted, and beat up.

The good thing? The fix isn’t complicated.

All you need to do is start training in the frontal and transverse planes by adding variety such as:

➡️ Barbell side bends & rotations
➡️ Cossack squats, and
➡️ Mixed grip chin ups

If your body can move well in all three planes, you significantly reduce injury risk and become a more robust lifter (not just a stronger one).

If you want help getting more plane-diverse training into your current program, DM me and I’ll help you figure it out. 💬

14/10/2026

Flexibility and mobility are not the same thing, and mixing them up could be holding back your lifts.

Flexibility = passive muscle length. It’s your muscle’s ability to lengthen.

Mobility = active strength and control through that range, under load.

Here’s an easy way to see the difference.

A downward dog is a flexibility exercise. You access a big range of motion, but the force is low.

An RDL hits the same hip range. But now you’re moving under load — that’s mobility.

One without the other leaves gaps. And those gaps are usually where injuries sneak in.

The good news?

Strength training through full range of motion builds both.

You get stronger AND more flexible at the same time.

If you’re doing a lot of passive stretching and want to make it more effective, DM me and I’ll send you an active version of the same exercise.

No cost, no catch. Just better movement. 💪

14/10/2026

Three ways most people train. Online coaching. Group fitness. Personal training.

Here’s what each one is actually giving you.

Online coaching — generic programs and slow feedback.

Group fitness — same thing, just with people standing next to you.

Personal training — real feedback, but one hour a week and your wallet’s already hurting.

Every option leaves something on the table. Small Goods fills the gaps.

20+ hours of coached floor time every single week.
Expert coaches on the floor every time you lift.
All the community and energy of group training — none of the anonymity.
Can’t make a session? Send in a video — 24/7 feedback, sorted.

If you’ve tried PTs or group training and you’re still not where you want to be, DM me and we’ll have a look at how we can actually get you there.

14/10/2026

There are three ways most people train. Online coaching. Group fitness. Personal training. Here’s the honest truth about all three:

Online coaching — generic programs, slow feedback, hard to get strong long term.

Group fitness — one coach, twenty people, your form is nobody’s priority.

Personal training — great feedback, but can you really afford more than one hour a week?

Every option has a catch.

Small Goods is built around the gaps all three leave behind.

20+ hours of coached floor time every week.
Expert coaches on the floor every time you lift.
Small group environment — so you still get the community, the energy, the fun.
And if you can’t make a session? Send in a video — 24/7 feedback, covered.

Not sure if your current training is actually making you stronger? DM me and I’ll tell you exactly what I think of your program. No pitch. Just an honest look.

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Unit 6/21 Rudloc Road
Perth, WA
6062

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