https://linktr.ee/MovementEvolution

Movement Evolution, 4 Blackstaff Way, Belfast (2026)

20/05/2026

𝗦𝗢𝗥𝗘 𝗔𝗟𝗟 𝗢𝗩𝗘𝗥? 😩

𝗡𝗢𝗧 𝗔𝗙𝗧𝗘𝗥 𝗧𝗛𝗜𝗦 𝟲 𝗠𝗜𝗡 𝗙𝗘𝗘𝗟 𝗚𝗢𝗢𝗗 𝗙𝗟𝗢𝗪🤤

Perfect before bed and even better in the morning.

Who hasn’t got 6 minutes to spare? 🤷‍♂️
⁣If you haven’t, you deserve to feel and move like s**t.⁣
⁣
You got a 2 choices, be tight & sore all the time or do something about it, just stop complaining.
⁣
𝗜 𝗸𝗻𝗼𝘄 𝘆𝗼𝘂’𝗿𝗲:⁣
Tired / Didn’t sleep well ⁣
Busy ⁣
Got kids ⁣/ school
Stress at work / home ⁣
Dogs to walk ⁣
Deadlines to meet.⁣
⁣
Guess what? Nobody cares and there’s someone out there who’s got it worse than you doing it better.⁣
⁣
Hit this flow every morning for 6 weeks, set your timer for 6:00 and move through each move as best you can. Break the drills up with a sip of black nectar (coffee) and plenty of water. ⁣

These drills are all sped up x 2, so go slow please and as you can hear me, DONT FORGET TO BREATHE🤣!
⁣
Check the comments below for the flow.⁣
⁣
If you’d like a 𝟳 𝗱𝗮𝘆 𝗳𝗿𝗲𝗲 trial with our app that has follow flows like this and so much more, 𝗗𝗠 or comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below. ⁣
⁣
Happy Wednesday movers.⁣
⁣
The Maestro.

18/05/2026

1 weekend, 2 weddings 😅

Couldn’t be happier for the newly weds and more grateful for allowing us to be a part of your special day.

Friday we were at to celebrate with Niall and Niall Peoples.

Saturday & Sunday we were to celebrate with Anthony @ Eplitha Morrisey.

Delighted for youse all and thanks again for inviting us and outing on such a good spread.

Enjoy your honeymoons and we wish you nothing but the best for the future ❤️

06/05/2026

𝗦𝗧𝗜𝗟𝗟 𝗚𝗢𝗧 𝗕𝗔𝗖𝗞 𝗣𝗔𝗜𝗡? 😩⁣
⁣
You’ve tried everything. Stretching. Rest. More stretching.⁣
⁣
Yet the pain keeps coming back.⁣
⁣
Here’s the truth nobody tells you stretching isn’t the fix. Building strength, control and stability is.⁣
⁣
Here are 4 drills that got rid of my client’s back pain he struggled with for years.⁣
⁣
𝟭. 𝗗𝗲𝗮𝗱 𝗕𝘂𝗴𝘀⁣
⁣
Trains your core to protect your spine during every single movement. Weak core = weak spine & your back takes all the punishment. Full Deadbugs will help build strong erectors that will help dump the stress out of your low back and into your core where it will managed much better. ⁣
⁣
𝟮. 𝗕𝗮𝗻𝗱𝗲𝗱 𝗟𝘂𝗺𝗯𝗮𝗿 𝗧𝘂𝗰𝗸𝘀⁣
⁣
Teaches your lower back to stay locked in. A great progression to your basic tucks that seriously help improve the strength, control and overall feeling of your lower back. More strength + control = less chance of pain / injury. ⁣
⁣
𝟯. 𝗕𝗮𝗻𝗱𝗲𝗱 𝗧𝗵𝗼𝗿𝗮𝗰𝗶𝗰 𝗣𝗮𝗿𝗸𝘀⁣
⁣
Opens the upper back and restores proper thoracic movement. Skip this you’ll find yourself with a rounded upper back lacking mobility. It won’t be long before pain finds its way back.⁣
⁣
𝟰. 𝟭/𝟮 𝗞𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗥𝗼𝘄𝘀⁣
⁣
Improves the mobility / function of the shoulder blades and rib cage. Better glide and slide = more gains less pains. It also improves the mobility of the entire spine by improving the rotation of the thorax. ⁣
⁣
Getting good here basically ties it all together. Glutes firing, core braced, low and upper back quiet, mid back twisting with every rep, shoulder blades gliding and sliding past the rib cage. ⁣
⁣
All in all an epic move with a lot of benefits. ⁣
⁣
Want a free 𝟳 𝗱𝗮𝘆 𝗙𝗥𝗘𝗘 𝘁𝗿𝗶𝗮𝗹 of 300+ guided exercises?⁣
⁣
Comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below and we’ll get you set up as soon as possible.⁣
⁣
Happy Back Pain Free Wednesday⁣,
The Maestro

31/03/2026

Don’t train hard, train smart 👌🔥

Exercise selection is the secret.

Bang for buck is the answer.

Why train 20 different moves, when 1 move can give to the benefits of 20? 🤷‍♂️

30/03/2026

Movement Challenge 🔥

Sometimes you just have to let them win.

Think you can do it? Tag us.

03/03/2026

𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗦𝘁𝗿𝗲𝘁𝗰𝗵 💪🙆‍♂️⁣
⁣
Didn’t have time or the motivation for an ideal session so I picked 2 strength and 2 stretch / mobility moves and got stuck in. ⁣
⁣
3-5 rounds of each block in superset fashion.⁣
⁣
𝗔𝟭/Planche / bench / pike press / Arnold’s ⁣
𝗔𝟮/Front lever / pull ups / inverted rows ⁣
X 3-5 reps or 0:05-0:15 isometric hold, rest 2:00)⁣
⁣
𝗕𝟭/Tspine extensions (use any variation you’re good at)⁣
𝗕𝟮/Spinal rolls / modified Jefferson curls ⁣
X 5-8 reps, rest 1:30 after each round) ⁣
⁣
Wasn’t a perfect workout, I could have easily skipped it using lack of time and it’s not being the full workout it would have liked as my easy way out.

But like every other session I’ve forced myself to show up for and getting something in instead of nothing, I always feel great after.

As will you, just show up and get something in. Like I always say to my clients, you’ll never regret getting to the gym or training for a session, but you will always regret skipping 1.

For more drills like this? Comment 𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙 below and we’ll get you set up immediately!⁣
⁣
Cheers,⁣
The Maestro

15/02/2026

Tenerife with the team☀️

Hard to beat a bit of winter sun, even better when you haven’t seen it in 6 weeks cause of constant rain.

Seasonably depressed is the term and my god what a well needed break and so much fun had with our little maniac.

Best holiday with her to date, she’s just becoming so funny and entertained us the entire time 🤣

Now it’s back to the grind, I’ll see all my clients next week and get back all messages and emails tomorrow.

Happy Sunday movers

08/02/2026

Family is everything 🙏❤️

So grateful and feel so incredibly lucky.

Life is good 😎

01/02/2026

🔥𝗔𝗯 / 𝗖𝗼𝗿𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 🔥⁣
⁣
I get asked alot how abs / core and how do you should train them.⁣
⁣
Training / getting strong here really is simple & shouldn’t be overly complicated. ⁣
⁣
Though Insta would have you think the complete opposite with some of the crazy, unnecessary s**t you see people do. ⁣
⁣
To keep it simple stop thinking about training your abs / core and start thinking about training your spine. ⁣
⁣
The core surrounds the spine, so whatever training the spine gets, as does the core.⁣
⁣
𝗦𝗼 𝘁𝗵𝗲 𝘀𝗽𝗶𝗻𝗲 𝗶𝘁𝘀𝗲𝗹𝗳 𝗵𝗮𝘀 𝟰 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝘀:⁣
- 𝘣𝘦𝘯𝘥 𝘧𝘰𝘳𝘸𝘢𝘳𝘥𝘴 (𝘧𝘭𝘦𝘹𝘪𝘰𝘯 - 𝘻𝘰𝘮𝘣𝘪𝘦 𝘳𝘰𝘭𝘭 𝘶𝘱)⁣
- 𝘣𝘦𝘯𝘥 𝘣𝘢𝘤𝘬𝘸𝘢𝘳𝘥𝘴 (𝘦𝘹𝘵𝘦𝘯𝘴𝘪𝘰𝘯 - 𝘳𝘦𝘷𝘦𝘳𝘴𝘦 𝘤𝘰𝘣𝘳𝘢) ⁣
- 𝘣𝘦𝘯𝘥 𝘴𝘪𝘥𝘦𝘸𝘢𝘳𝘥𝘴 (𝘭𝘢𝘵𝘦𝘳𝘢𝘭 𝘧𝘭𝘦𝘹𝘪𝘰𝘯 - 𝘴𝘪𝘥𝘦 𝘣𝘦𝘯𝘥)⁣
- 𝘢𝘯𝘥 𝘵𝘰 𝘳𝘰𝘵𝘢𝘵𝘦 (𝘮𝘰𝘴𝘵 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 - 𝘭𝘢𝘯𝘥𝘮𝘪𝘯𝘦 𝘵𝘸𝘪𝘴𝘵) ⁣
⁣
And of course it also has the ability to resist all these functions (anti rotation etc but that is for another post).⁣
⁣
If you hit these 4 functions even in their most basic form and start to build from there, you will make some great gains.⁣
⁣
All you need to be is consistent and keep showing up. Nothing fancy, pick the easiest move that you can perform well, and take it from there progressing as your ability improves. ⁣
⁣
If you would a 𝗙𝗥𝗘𝗘 trial on how to train your “abs” using our exclusive all in 1 coaching app, 𝗕𝘂𝗹𝗹𝗲𝘁𝗽𝗿𝗼𝗼𝗳 𝗙𝗼𝗿 𝗟𝗶𝗳𝗲, DM or comment “𝗕𝗨𝗟𝗟𝗘𝗧𝗣𝗥𝗢𝗢𝗙” and we’ll get your 7 day free link over asap.⁣
⁣
𝗖𝗵𝗲𝗲𝗿𝘀 𝗺𝗼𝘃𝗲𝗿𝘀, 𝗵𝗮𝗽𝗽𝘆 𝗦𝘂𝗻𝗱𝗮𝘆 ❤️

29/01/2026

𝗛𝗜𝗣 & 𝗦𝗣𝗜𝗡𝗘 𝗟𝗨𝗕𝗘 🤤⁣
⁣
Are you Fed Up Getting Nowhere?⁣
⁣
Sick and tired of feeling tight, sore and achy? ⁣
⁣
𝗛𝗲𝗿𝗲’𝘀 𝗮 𝗳𝗲𝘄 𝗽𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 𝗯𝗮𝗻𝗮𝗻𝗮 𝗽𝗲𝗲𝗹𝘀 𝘁𝗼 𝗹𝗼𝗼𝗸 𝗼𝘂𝘁 𝗳𝗼𝗿 👀⁣
⁣
𝗡𝗼.𝟭 Stop Foam Rolling! ⁣What a complete and utter waste of your fu***ng time. ⁣
⁣
𝗡𝗼.𝟮 Stop copying every move you see on YouTube & IG without understanding the why behind it.⁣
⁣
𝗡𝗼.𝟯 Stop changing moves, program every week, and actually follow something through to the end. ⁣
⁣
𝗡𝗼.𝟰 Get yourself a 7 day free trial to our brand new app before it ends. Absolutely everything you need in the one place. ⁣
⁣
For now to get you started, these 3 moves combined together they provide a great combination of hip and spinal mobility, guaranteed to have you feeling better. ⁣
⁣
𝘈𝟷)𝟿𝟶/𝟿𝟶 𝘛𝘴𝘱𝘪𝘯𝘦 𝘙𝘰𝘵𝘢𝘵𝘪𝘰𝘯𝘴 - 𝘹 𝟻/𝟷𝟶 𝘦/𝘴⁣
𝘈𝟸)𝘏𝘪𝘱 𝘍𝘭𝘦𝘹𝘰𝘳 𝘓𝘦𝘢𝘯𝘴 𝘸 𝘙𝘦𝘢𝘤𝘩 - 𝘹 𝟻-𝟷𝟶 𝘦/𝘴⁣
𝘈𝟹)𝘊𝘰𝘴𝘴𝘢𝘤𝘬 𝘚𝘲𝘶𝘢𝘵 𝘸 𝘙𝘦𝘢𝘤𝘩 - 𝘹 𝟻-𝟷𝟶 𝘦/𝘴⁣
⁣
X 3-4 sets, x 4-5 days weekly an you’ll be feeling brand new! If you don’t you haven’t been doing them right 😉⁣
⁣
For drills like this, full mobility tutorials, workout plans, follow along mobility flows, cardio workouts, gymnastic training, and a full education on all things strength, movement and performance, DM or comment BULLETPROOF below to get your 7 day free trial. ⁣
⁣
The all in one, high quality coaching app for less than your monthly coffee bill 👌⁣

Movement Evolution

20/05/2026

18/05/2026

06/05/2026

31/03/2026

30/03/2026

03/03/2026

15/02/2026

08/02/2026

01/02/2026

29/01/2026

Address

Website

Alerts

Shortcuts

Share

Category