Coach Spence

17/12/2023

29/06/2022

The barbell back squat.
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If you were to only do one movement in your week, a squat pattern would be my suggestion every time.
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A double extension movement primarily targeting the knee and hip joint but DO NOT mistake this movement as just a lower body exercise.
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Done correctly, the whole body is working to move the load through this large range of motion.
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Making the back squat one of the essential movements for improving sport performance, everyday activities & reducing likeness of injury.
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Definitely one of the staple exercises for my training programs and some form of squat pattern is always included in my clients training too.

Get your squats in people 💪🏽

Shoes on or off though?🤔

12/06/2022

FREE TASTER SESSIONS

Come and start your week off with an introduction to training that is focused on improving your mobility, strength and your core all through different functional movements 💪🏽

Every Monday evening 🗓
6-7pm & 7-8pm

- Maximum 4 per slot
- All fitness levels welcome

Let’s get some movement on a Monday 👊🏽

Contact via DM’s 📲

25/02/2022

***client transformation***

with more amazing progressions.

I’m so impressed with everything Ross has done since he has started training.

Ross was a novice to the gym when first starting, so was very new to the technique’s of lifting, the use of various equipment and the structures of sessions. He came in with goals to improve his strength, overall fitness and increase his muscles mass.

Through training we have been able to achieve:
- An improvement in his strength
(squat: 110kg, deadlift: 130kg, bench press: 65kg & chin ups: body weight+15kg)
- Increases in muscle mass (body weight: 79kg up to 84kg)
- Improvements in his flexibility

What we focused on:
- Functional full body movements
- Improving the quality of each movement
- Increasing the strength throughout each movement
Kept it simple.

Other benefits achieved:
- Reduction in likeliness of injury
- Improved appetite
- Better sleeping
- Improved posture (massive change)
- Improvements in balance & coordination
The list could go and on but the overall goal is always to improve Ross’s lifestyle through training and educating.

What I’m with most impressed with though, is the confidence Ross now shows when in the gym. He is always asking questions and applies all knowledge learned directly into his training. One thing we intentionally done was shift the focus on to factors we can control (strength) and avoided anything uncontrollable (constant checking of the scales).

This meant there was more focus on training instead of any changes in body composition (fat mass/muscle mass) and training to improve performance will result in the ‘look good factor’ being a byproduct from all the hard work. Which you can clearly see with Ross’s before and after photos 👏🏽👏🏽

VERY well done Ross, stronger, fitter, happier (I hope) and always a pleasure to work with.

If you see Ross about, congratulate him on all his hard work 💪🏽

Good stuff Ross, stay humble!

09/01/2022

***NEW LOCATION***

Pleased to announce that I will be working out of going forward!

Stag fitness is based in North Shields (royal quays) and I am very excited to continue pushing clients to reach their goals in the new year.

New facility ✔️
New equipment ✔️
New opportunities ✔️

Are you looking to start training?

Get in touch and get your journey started today!!

New group classes will be starting soon, stay tuned for more.

02/12/2021

Very exciting new opportunity!!!

Looking forward to working with as a personal trainer tutor, where I will be mentoring coaches through their level 3 personal training courses.

My main role will be teaching and overseeing the practical applications that come with effective training and coaching.

This is a great opportunity to educate the up and coming coaches on the combination of theory and practical based learning within the fitness industry.

If you or anyone you know may be interested in becoming a level 3 personal trainer then please get in touch!!!

27/11/2021

New post up on Instagram!

Some very advanced movements here, check it out and message for any enquires on how to improve your bench press.

All levels of fitness and training can benefit from structured programmes especially in relation to improvements of strength 💪🏽