Luke Rands Personal Training

Luke Rands Personal Training 🏋️‍♂️Daily easy to action transformation tips
💪🏼Helping people build a more athletic physique in 90 days

👨‍💼I make leading professionals UNSTOPPABLE
💼So they have the energy & confidence to succeed

Throwback to an incredible weekend of brain gains 🧠Shout out Dave Marsh | Strength & Performance Coach & MUSCLE NERDS ED...
19/08/2026

Throwback to an incredible weekend of brain gains 🧠

Shout out Dave Marsh | Strength & Performance Coach & MUSCLE NERDS EDUCATION for another incredible day of learning

No better way to learn than to get your kit off in front of a room full of coaches and get ripped apart to learn more about the body and how to see theory and concepts in practice

📸 Lucas Howard | Videographer | Assistant Director | Soundie

Weekend in the whitsundays Went in search of some sun, didn’t quite find as much as we wanted Instead got turtles, whal...
05/08/2026

Weekend in the whitsundays

Went in search of some sun, didn’t quite find as much as we wanted

Instead got turtles, whales, a camera roll full of pics and belly full of food

And a reminder that I do not like champagne 🍾

24/07/2026

Straps = More GaInZz M8

Simple as that

16/07/2026

👇🏼 Details Below👇🏼

Saturday 18th July
1pm
One Playground haymarket

Comment “Workshop” and I’ll dm you the link to book

07/07/2026

You shouldn’t be setting PB’s on your easy runs

You’ve missed the whole point if you are

Here’s 3 reasons you should be using them

Build your aerobic engine – Improve your heart, lungs, and muscles’ ability to use oxygen so you can run faster for longer with less effort.

Promote recovery while adding volume – Increase your weekly mileage without creating excessive fatigue, allowing you to recover between harder sessions.

Develop durability and running efficiency – Strengthen your muscles, tendons, bones, and movement economy so your body becomes more resilient and efficient over time.

Save this as your reminder to actually keep them easy

02/07/2026

👇🏼Steal my lower body day designed to build athleticism👇🏼

Feeling slow doesn’t have to be the way just because you wanna build some solid muscle tissue

Feeling, performing and looking like an everyday athlete isn’t a case of one or the other with the right training

That’s where a phase of contrast training can come in nicely to help out

Pairing Strength work with Plyo work is a great way to make use of that Post activation potentiation benefit and build on it to improve speed and athleticism

Here’s the current lower body day Dave Marsh | Strength & Performance Coach has me running in my contrast block

Save it and try it next time you hit lower body and you’ll feel a completely different hit than your traditional 8-10 reps all the time

A1. Calf Raise machine - 2 sets of 10-15 reps

B1. Power Clean - 3 sets of 3-5 reps

C1. Barbell Front Squat - 4 sets of 4 reps
C2. Max Effort Vertical - 4 sets of 5 reps

D1. Goblet Cossack Squat - 3 sets of 5 reps each side
D2. Lateral Bound & Stick - 3 sets of 3 reps each side

E1. Single leg Landmine RDL - 3 sets of 8 reps each side
E2. Single leg broad jump & Stick - 3 sets of 5 reps each side

F1. Copenhagen Plank Dips - 3 sets of 10-12 reps each side
F2. Suitcase carry - 3 sets of 30 seconds each side

Can we also take a second for the beaut of a force studio One Playground haymarket bringing all the vibes to the training clips 😂

Bilal came back off holiday feeling a little lost 10 days away followed by night shifts at work and getting ill in the p...
21/02/2026

Bilal came back off holiday feeling a little lost

10 days away followed by night shifts at work and getting ill in the process had him feeling deflated

Understandably so he wanted to get back on the wagon as quick as possible and continue shedding the body fat he’d made great progress with before going away

The problem is going from where he was after all of that to back to doing everything we’d built up to pre holiday felt just a little to much

It was overwhelming…

To many things to think about

And as a result impossible to stick to

So we jumped on a call, we problem solved and we came up with a plan

A plan that he could stick to

One that would get him infinitely better results than the old one because he could do the one thing that matters most

Put it in to action

See that’s what my job is as a coach

To meet you where you’re at and give you what you need to make it work for you

We can all download a crappy pdf training plan online

These days you can even get Chat gpt to write you one let’s face it

But having a coach is what bridges the gap from a plan on a page to actions being taken

Maybe it’s time you reach out for help on bridging that gap

If so. Message me “GAP” and I’ll be in touch to see how I can best help

Casually defying gravity on a random Thursday morning 😍Absolutely loved it, hairline did not 😂Roll on the next time
05/02/2026

Casually defying gravity on a random Thursday morning 😍

Absolutely loved it, hairline did not 😂

Roll on the next time

01/02/2026

Just a regular Saturday morning at this point🏃‍♂️

Couldn’t have asked for a better day for it really 🌅
beachescouncil put on a great event 🙏

The team’s flying!!!Weight down, Strength up, Confidence sky highYou might notice some of the teams wins revolve around ...
30/01/2026

The team’s flying!!!

Weight down, Strength up, Confidence sky high

You might notice some of the teams wins revolve around lifestyle factors

Such as steps, sleep, meal prep blocking etc.

As much as yes the programme in the gym gets the result when paired with the right nutrition strategy

That’s all worthless if the other 23 hours aren’t taking you closer to where you want to be

Running half marathons, dropping 10kg’s or hitting a new squat PB

These are all the shiny prizes that everyone see’s but it’s not without getting the rest of the hours in check that you actually achieve these

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One Playground Haymarket
Sydney, NSW

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