Compass Performance - Fitness Coaching

What dis??.. Coming very soon 😜

My favourite way to train ABS!

Leg raises whilst in the hanging position are one of the best ways to engage and work your lower core.

When doing the leg raise try to tilt the pelvis and get your legs to a 45 degree angle. This will give the the best activation! You can also do these with a slight rotation to get more oblique activation 💪
Ensure you don’t just let your legs flop back down.. Control the eccentric nice a slow.

If you struggle with this due to grip strength, no worries!
The romain chair leg raise is a fantastic alternative 👍

Go get dem’ abs!

Much love,
Jay

I’m back baby!

After my long travels to the beloved motherland, we’re back in the land down under 🦘

Compass Performance is starting soon! Offering both Online Only, and Hybrid PT 2 weekly sessions.

It’s great to be back 🙂 If you’re interested in getting into some training, I’ve created an onboarding form in my bio link.

Face to face sessions will be running out of Clublime Tuggeranong 💪 and starting in a week.
Online only obviously needs no gym, and will be starting now!

Anyways, hope to see you all in there training!

Much love,
Jay

Bicep training! Looking to fill out those shirt sleeves?? Read below 👇

The No.1 request I seem to get from young men is how to grow their biceps, and there’s nothing wrong with that. If you want those chunky tree branches, let’s talk about it.. 😂

When it comes to training your arms, I usually wouldn’t recommend training incredibly heavy. Like a “1 - 6” rep range. Due to these being isolated movements, you will be putting an incredibly large amount of strain on just the one joint and muscle group.
This combined with training very heavy leads to a higher change of injury, less focused muscle activation, and form disintegration.

I’m not saying you can’t do it, I’m just saying I don’t recommend it.. 😅 I much prefer when training arms to stick with higher rep ranges, and focusing on high intensity muscle contraction/mind muscle connection.

Bicep curls! The most common problem I see is people allowing their elbows to push forward directly under the dumbbell. This position at the top relieves tension from the biceps, gravity is unable to push down on the lever.

Instead! Keep your elbows back, always ensuring gravity is able to keep tension on the bicep. This will never allow the bicep to rest during your set, keeping your intensity as high as possible, even with a lighter weight.

Anyways, hope this helps 🙂
Ps. Don’t forget your triceps 😜 they need some love too..

Much love,
Jay

Just want to show some appreciation to everyone that I’ve worked with over the years.

(Sorry if your picture isn’t here, couldn’t fit everyone in 😅)

You have all done incredible things, and I appreciate your willingness to learn and progress.
These people have worked so hard, and achieved what they set out to do.

Well done everyone 🙌 you are absolutely amazing..