Ray Smith P.T and Strength Coach

19/06/2026

Full body blast, I do them when I no I might not make the gym for 2 /3 days, but their great for packing on muscle too. A boost in testosterone/ growth hormone also. 🏋‍♂️💪

18/06/2026

! !

you can use the smith machine, which is not bad & easier to set up, but it has less range of motion, place 2 dumbells down first.

Don't reach down to pull the weight up to you, risking a peck tear or tear your bicep off the bone. ( main Injuries ) these hit your whole chest. I never see people doing decline bench your missing out big time. 💪

15/06/2026

I've heled many of women with this, it's hikes one hip up, a bit like one using one strap for a back pack will do the same to your upper body , ( shoulders ) etc

Kids will ruin your hips....

😳

Just kidding.

But putting to much on our right hand side can.

When we stand on our right side too much, our pelvis turns right, this pushes our right hip gets forward and inward. Ultimately this makes space in the front of the hip crowded. The muscles that should stabilize the hip get quiet, while the muscles that tighten the hip get overworked. This makes the right hip feel pinchy, poppy, or unstable. It isn’t damage — it’s a position problem.

It gets to be a problem when we don't try to get out of that position.

Unfortunately because the world is set up to be more right hand dominant we are in this position a LOT more and as a result we can easily create muscle imbalances that lead to postural deviations and ultimately stress and strain in places that we don't want it.

This means PAIN.

Now for the confusing part.....

YOU DON'T NEED TO STOP THIS!!

You shift your weight because it gives you stability. Think of it as if you are parking your hip in place. This is good if you are holding something like a baby or a heavy suitcase.

What isn't good is if you can't get out of it. This means you need to learn how to ROTATE YOUR PELVIS AND SHIFT YOUR HIPS. These are two things you can LEARN to do with exercise.

Get 👉🏻The Book of Painless Exercise
here are the links for the BUNDLE AND DIGITAL OPTIONS,

Digital - https://www.romfit.com/products/pnlexdg
Bundle - https://www.romfit.com/products/pnlbundle

Become a Better Human

14/06/2026

Enjoying the weather yesterday & today 💪 out walking getting some active recovery in, one hour every day. slow paced cardio is great for fat loss. But you can't out train a bad diet 💯

14/06/2026

Curl up towards your face, no swinging 💪

14/06/2026

Lying face pulls, smashing you're upper back & rear delts. Plus I can lift way more weight than standing. Highly recommended. Good posture & shoulder mobility too ! 💪

14/06/2026

Progress pics, 💪

10/06/2026

Double jab, cross, hook, cross, slip / slip / roll out create the angle fir the right hand.

10/06/2026

A nudge/ push & punch your way out. We did Some lovely check hooks yesterday also to step off & not get conored 🥊