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Total Strength Total Strength Personal Training with Kristy - Lee Kristy-Lee Total Strength Personal Training.

Online coach
Comp prep for both Bodybuilding and Powerlifting
Boot camp/ Group Sessions
One on one sessions

18/09/2026

FRIDAY:
COME & TRAIN WITH COACH 💪

High Bar Back Squats

Squats are one of the best movements for building lower-body strength, stability and confidence under load.

A few things I focus on:

💙 Brace your core before each rep.
💙 Keep your whole foot connected to the floor.
💙 Let your knees track naturally with your toes.
💙 Keep the movement controlled especially on the way down.
💙 Only squat to a depth where you can maintain good position and control.

Don’t get caught up trying to lift heavier just because someone beside you is.

Build your technique. Build your strength. Then build the weight.

Quality reps will always matter more than simply loading up the bar.

Come & train with Coach. 💪

TRAIN • SUPPORT • BELONG

17/09/2026

THURSDAY:
COME & TRAIN WITH COACH 💪

Bicep Curls

Bicep curls might be a basic exercise, but good technique makes a big difference.

They’re great for building arm strength, elbow control and stronger pulling movements.

A few things I focus on:

💙 Keep your elbows close to your body rather than letting them drift forward.
💙 Keep your shoulders relaxed let the biceps do the work.
💙 Control the weight on the way up and back down.
💙 Avoid swinging your body just to move a heavier weight.

You don’t need the heaviest dumbbells in the gym to make curls effective.

Choose a weight you can control, use your full range of motion and make every rep count.

Good form first. Weight second. Progress follows.

Come & train with Coach. 💪

TRAIN • SUPPORT • BELONG

16/09/2026

WEDNESDAY:
COME & TRAIN WITH COACH 💪

Ab Wheel Rollouts

The ab wheel might look simple, but it’s a challenging exercise for building core strength, stability and control.

A few things I focus on:

💙 Brace your core before you start the rollout.
💙 Keep your hips controlled and avoid letting your lower back collapse.
💙 Roll out only as far as you can while maintaining good position.
💙 Use your core to bring yourself back don’t just pull back with your arms.

You don’t need to roll all the way out for this exercise to be effective. Start with a shorter range and gradually increase it as your strength and control improve.

The goal is never just to go further.

Control the movement. Own the position. Then progress.

Come & train with Coach. 💪

TRAIN • SUPPORT • BELONG

15/09/2026

TUESDAY:
COME & TRAIN WITH COACH 🤸‍♀️

Handstand Push-Ups

Handstand push-ups are a great upper-body strength exercise, but they’re definitely one where technique and progression matter.

They challenge your shoulders, triceps, upper back and core, while also requiring balance and body control.

A few things I focus on:

💙 Keep the core tight and avoid over-arching through the lower back.
💙 Stay controlled on the way down don’t just drop into the rep.
💙 Keep pushing strongly through the shoulders.
💙 Build the movement gradually. You don’t need to jump straight into a full handstand push-up.

If you’re still building towards them, start with pike push-ups, then progress to elevated pike push-ups and wall-supported handstand work.

Strength isn’t about doing the hardest variation straight away earn the progression and make every rep count.

Come & train with Coach. 💪

TRAIN • SUPPORT • BELONG

14/09/2026

MONDAY:
COME & TRAIN WITH COACH 💪

Deadlifts

The deadlift is one of my favourite movements for building real, full-body strength.

It works your glutes, hamstrings, back, core and grip, but getting your setup right is more important than simply loading more weight onto the bar.

A few things I focus on:

💙 Brace your core before you lift.
💙 Keep the bar close to your body throughout the movement.
💙 Push through the floor rather than trying to pull the weight with your back.
💙 Keep the movement controlled and finish tall you don't need to lean back at the top.

Today I worked 4 × 4 four sets of four quality reps.

The goal isn't just to lift heavy. It's to build strength with good technique, control and consistency.

Start with a weight you can control, learn the movement properly and build from there.

Strength is earned one quality rep at a time.

Come & train with Coach. 💪

TRAIN • SUPPORT • BELONG

SUNDAY RESET 💙RESET. REFOCUS. GET READY FOR A STRONGER WEEK.Sunday isn’t about starting over.It’s about looking at what ...
13/09/2026

SUNDAY RESET 💙

RESET. REFOCUS. GET READY FOR A STRONGER WEEK.

Sunday isn’t about starting over.

It’s about looking at what worked, learning from what didn’t and getting ready to go again.

Plan your training.
Prepare for the week.
Set yourself one achievable goal.

You don’t need a perfect week.

You just need to keep moving forward. 💪

New week. New opportunities. Same goal a stronger you.

TRAIN • SUPPORT • BELONG

SATURDAY ACTIVE DAY 💙MOVE YOUR BODY. CLEAR YOUR MIND.Not every workout has to happen in the gym.Go for a walk.Get a work...
11/09/2026

SATURDAY ACTIVE DAY 💙

MOVE YOUR BODY. CLEAR YOUR MIND.

Not every workout has to happen in the gym.

Go for a walk.
Get a workout in.
Get outside.
Or simply do something you enjoy.

Movement isn't punishment it's something we get to do for ourselves.

A little movement today can make a big difference to how you feel. 💪

Move more. Feel better. Enjoy your weekend.

TRAIN • SUPPORT • BELONG

FRIDAY FITNESS 💪FINISH THE WEEK STRONG.You don’t need the perfect workout.You just need to show up and do something.Some...
11/09/2026

FRIDAY FITNESS 💪

FINISH THE WEEK STRONG.

You don’t need the perfect workout.

You just need to show up and do something.

Some sessions will feel amazing.
Some will feel harder than others.

They all count.

Every workout, every walk and every positive choice is another step forward.

Be proud of what you did this week then keep going. 💙

TRAIN • SUPPORT • BELONG

THURSDAY THOUGHTS 💙A STRONGER YOU IS A HAPPIER YOU.Training isn't just about how you look.It's about how you feel.More e...
10/09/2026

THURSDAY THOUGHTS 💙

A STRONGER YOU IS A HAPPIER YOU.

Training isn't just about how you look.

It's about how you feel.

More energy.
A clearer mind.
More confidence.
Feeling stronger in everyday life. 💪

Sometimes the biggest changes from training aren't the ones you can see in the mirror.

Invest in yourself you're worth it.

TRAIN • SUPPORT • BELONG

WEDNESDAY WISDOM 💙CONSISTENCY CREATES RESULTS.Progress doesn’t happen overnight.It comes from showing up, doing the work...
09/09/2026

WEDNESDAY WISDOM 💙

CONSISTENCY CREATES RESULTS.

Progress doesn’t happen overnight.

It comes from showing up, doing the work and making small choices that move you forward.

Some days will be better than others and that’s okay.

You don’t need to be perfect.
You just need to keep going. 💪

Small consistent steps lead to big changes.

TRAIN • SUPPORT • BELONG

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Ulladulla, NSW
2539

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