The FORGE UK

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10/09/2026

Two exercises. But there’s a lot more going on here than just pulling and pressing.

First up, the cable row.

I want a massive stretch through the lats — but the important bit is what happens next.

Stretch → stand → THEN row.

Not stretch, stand and row all at the same time.

Why?

Because once you start combining everything into one movement, it becomes very easy to use momentum to move the weight.

Separate it into two movements and suddenly you have to actually control it.

Then when we row, I want those shoulder blades properly finishing the movement — you can see me putting my fingers between them and giving them one simple cue:

“Squash my fingers.”

Then onto the parallettes.

Come right forward over the bars, let the chest travel through and get a proper stretch through the pecs.

Then press away, little arch at the top and actively shorten the pecs.

That’s the difference between doing an exercise and actually understanding what we’re trying to get from it.

Stretch. Control. Contract.

Take the momentum away and make the muscle work.

ZERO GUESSWORK.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

08/09/2026

Single-arm dumbbell high pull.

Another movement where the little details make a massive difference.

I demonstrate it first so everyone can see exactly what we’re looking for.

The biggest cue here is simple:

Lead with the elbow.

We want the elbow driving up and out, with the dumbbell following rather than trying to pull the weight up with the hand.

Then you can see me working with Romano to physically get him into the position we want.

Sometimes telling someone what to do isn’t enough.

You demonstrate it, coach it and help them actually feel the correct movement.

Once that pattern is established, we move into the working sets with Aldo.

That’s what coaching should be.

Not just giving you an exercise and counting your reps.

Teaching you how to get more from every one of them.

ZERO GUESSWORK.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

06/09/2026

Heavy legs into engine work.

We start with loaded box step-overs carrying 22.5kg in each hand — 45kg total.

Step up, travel over the box and then come back the opposite way.

One each way = one rep.

20 reps total.

It looks simple, but under that load we’re challenging single-leg strength, glutes, quads, hip and knee stability, core and grip — while forcing you to stay controlled as fatigue starts creeping in.

Then we move straight onto the BikeErg for intervals.

Now we’re taking already-fatigued legs and asking them to produce output again.

Work hard on the interval. Control the recovery. Then be ready to go again.

Strength. Stability. Conditioning.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

04/09/2026

We don’t just want to build strength — we want to be able to use it.

This Bulgarian split squat variation builds single-leg strength, stability and control.

Then we add intent — driving hard through the front leg while coordinating the kettlebell swing.

The goal is to produce force quickly while staying stable and in control.

That’s what we’re looking for when we train power.

Strength + speed = power. ⚡️

Strong is good.

Strong, stable and explosive is better.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

03/09/2026

Standing military press.

I’ll always demonstrate the movement first so everyone knows exactly what we’re looking for before we start loading it.

Feet planted. Glutes tight. Core braced.

Bar starts around the upper chest, big breath in and then drive it straight overhead.

Move the head just enough to let the bar pass, then get yourself back underneath it and finish in a strong stacked position.

And because we’re doing a strict military press — no leg drive.

Once the movement is clear, Romano & Aldo get into their working sets.

That’s where the coaching continues.

The load can increase.

The standard stays the same.

We’re not just putting exercises on a board and counting reps.

We’re coaching how every movement is performed and making sure there’s intent behind the work.

ZERO GUESSWORK.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

01/09/2026

PART TWO.

Your effort doesn’t just affect you on this one.

30 sandbag reps.

Floor → front squat → touch the box → flip it onto the back → squat → touch the box → back to the floor.

That’s ONE rep.

Meanwhile, your teammate is sitting on the wall waiting for you to finish all 30.

Then we rotate.

The bike becomes your chance to recover, the sandbag tests your work capacity, and the wall sit becomes a test of mental resilience when the legs are already screaming.

There’s also a team element I love with this stuff — the harder you work, the sooner you get your mate out of trouble.

Conditioning isn’t always about making something more complicated.

Sometimes you just need a simple setup that gives you nowhere to hide. 🔨

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡

ForgedThroughDiscipline.com

01/09/2026

PART ONE.

Your effort doesn’t just affect you on this one.

30 sandbag reps.

Floor → front squat → touch the box → flip it onto the back → squat → touch the box → back to the floor.

That’s ONE rep.

Meanwhile, your teammate is sitting on the wall waiting for you to finish all 30.

Then we rotate.

The bike becomes your chance to recover, the sandbag tests your work capacity, and the wall sit becomes a test of mental resilience when the legs are already screaming.

There’s also a team element I love with this stuff — the harder you work, the sooner you get your mate out of trouble.

Conditioning isn’t always about making something more complicated.

Sometimes you just need a simple setup that gives you nowhere to hide. 🔨

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡

ForgedThroughDiscipline.com

31/08/2026

Lateral raises look simple.

Pick two dumbbells up and raise them out to the side…

But the little details completely change what you get from the exercise.

First I’m showing Aldo the “pour the cup” cue — a slight turn through the movement with the pinkies coming up, while keeping the raise controlled and focused on the side delt.

Then with Sam we take it another step further.

Rather than letting the dumbbells come all the way back down to his waist and giving the shoulders a chance to relax, I physically stop him just short of the bottom.

From there — straight back into the next rep.

Constant tension. No resting between reps.

You don’t always need more weight to make an exercise harder.

Sometimes you need better ex*****on, better control and more intent behind every rep.

Training with purpose.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

28/08/2026

We’re not just training to be strong — we want to be able to use that strength quickly.

We start with goblet squats to load the legs, then go straight into a depth drop.

First job: absorb the force and own the landing.

Then from that position: explode into the highest vertical jump possible.

We’re training the ability to go from absorbing force → producing force quickly.

Strength. Control. Explosiveness.

That’s what carries over to athletic performance.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

27/08/2026

The session might be finished… but we’re not.

Finisher for the lads:

20 kettlebell swings → 20 goblet squats.

Repeat. Target = 3 rounds.

One rule — the bell doesn’t touch the floor.

If it does? 20 burpees.

Nothing complicated. Just a simple way to finish the session, empty the tank and see who can keep working when fatigue kicks in.

Help, Heal & Change the World.
One Human Being At A Time.

The Forge 🫡
ForgedThroughDiscipline.com

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