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get.will.fit

β–ͺ️Movement. Strength. Conditioning Coach @ Fitness First, St Leonards πŸ“§ will@williamdawsonfitness.com #getwillfit

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Eric Cressey

often we reason why we β€œcan’t or don’t” pursue something . this reasoning isn’t what’s stopping us from change, it’s our mindset . every day presents the opportunity to create change, ultimately we make the decisions of how to lead our lives . don’t be your own excuse! βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ @musclerepublicapparel #MuscleRepublic #Mindset #Opportunity #CreateChange

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eccentric movements cause the most muscle damage and soreness which requires more recovery time. the tyre push has no eccentric phase only concentric, which makes it perfect for rehab and prehab as well as making the body stronger. plus it is low impact, easier on the joints and puts less stress on the lower back, shoulders and knees compared to traditional cardio. i use sled and tyre pushes as β€˜finishers’ or keeping the heart rate elevated during strength sessions . today’s finisher . ▫️30m tyre push ▫️10 renegade rows ▫️10 tyre rotations βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #GetWillFit #OutdoorCardio #MetabolicConditioning #TyreWorkout #TotalBodyWorkout #StrengthAndConditioning #CoreStrength #Concentric #Eccentric #Rehab #Prehab @ufcsydney

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the body needs structural balance, the quicker you accept this and adjust your programming, the more successful your lifting will be . this means making time for the pre-hab exercises of course, mobility and stretching βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #FoamRolling #Mobility #StrengthAndConditioning #StrengthCoach #PreHab #LookGoodMoveWell #GetWillFit #StrengthTraining #FitnessFirstStLeonards

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back2back, posterior chain day . ▫️ db stiff legged ▫️ db renegade row ▫️ 200m row ▫️ inverted row ▫️ pull up ▫️ 200m SkiErg . 10 reps x 3 rounds, rest when needed βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ @camperdownfitness.com.au #PosteriorChain #StrengthAndConditioning #StrengthTraining #Back #DumbbellWorkout #Stability #CoreStrength #GetWillFit

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resistance band pallof press . want to target the entire core, including the shoulder and hip complexes in addition to the abdominal wall? . anti-rotation movement challenging your static and dynamic stability all at once with maximal body tension . always working on the fundamentals! βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #LookGoodMoveWell #ResistanceBand #PallOfPress #StrengthAndConditioning #Strength #CoreStrength #StabilityGains #MindBodyConnection #StrengthTraining #FitnessFirstStLeonards #GetWillFit

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Here ⬆️ a controlled bicep curl with a 4s pause midway through the movement. It pumps in blood and stimulates growth πŸ˜‰ βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #ControlledMovement #BicepCurls #FunctionalBodybuilding #Stimulation #Growth #Camperdownfitness

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outdoor db circuit part 2 . 1. front to lateral raises 2. side plank rotation - both sides 3. one arm split squat thruster 4. 10 mountain climbers, sprint to double db squat jump . 40s on 20s off 2 minutes rest in between rounds 6 rounds total βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #PartTwoOfTwo #Fitness #OutdoorWorkout #DumbbellCircuit #FunctionalFitness #StrengthAndConditioning #OutdoorSession

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stimulating calf muscle hypertrophy - finish off my upper body sessions with 15 minutes of calves . not everyone is gifted with large calves but we do what we can! . ▫️4 pointers for calf growth β–ͺ️moderate resistance β–ͺ️higher volume β–ͺ️time under tension β–ͺ️consistency . ➑️ today's session β–ͺ️seated calf press 25x4 β–ͺ️smith standing raise 25x4 β–ͺ️single calf bodyweight raise 15x4 . little secret for a pump ➑️ prototype8 by @atpscience . helps with vascularity by relaxing veins and increasing circulation while pumping nutrients into the working muscle group! βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ @camperdownfitness.com.au @inov8_australia @inov_8 #Prototype8 #AtpScience #Inov8 #CalvesStimulation #LegSession #StrengthAndConditioning #Hypertrophy #MuscleGrowth #TimeUnderTension #Consistency #ResistanceTraining #Vascular

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part 1 of yesterday’s outdoor db circuit . 1. renegade row w. knee 2 elbow 2. burpee thruster 3. russian twist . 40s on 20s off 2 minutes rest in between rounds 6 rounds total βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #PartOneOfTwo #Fitness #OutdoorWorkout #DumbbellCircuit #FunctionalFitness #StrengthAndConditioning #OutdoorSession

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monique started training with me last year with her main objective of fitness and improving body composition . my primary focus following her movement assessment is to coach her proper mechanics, not just exercises! we train movement first, conditioning, strength and composition naturally follow . the deep squat is part of many functional movements challenging total body mechanics and requires mobility, postural control and core stability . we are currently improving range of motion, applying motor control and adding resistance . more to come… βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ @monique_char #Movement #Conditioning #Strength #FunctionalMovements #Prehab #CorrectiveExervise #OverheadSquat #ClientGoals #ClientProgress #Biomechanics #Movement #Fitness

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an aesthetic physique begins with a well balanced body . neglecting unilateral movements, imbalances and faults in the movement pattern can lead to injury over time . correct imbalances and improve your compound lifts βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #UnilateralMovements #Imbalances #CorrectiveExercises #FunctionalFitness #StrengthAndConditioning #SplitSquat #SquatVariation #SingleLegExercise #Balance #StabilityTraining

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swiss ball hinge and curl for trunk stability, glute and hamstring activation . a precursor on lower body sessions, challenging motor control before loading the body with strength movements . βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #Hamstrings #StabilityBall #MotorControl #FunctionalFitness #StrengthAndConditioning #GluteBridge #LegCurl #HipHinge #CoreTraining #StabilityTraining

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β–ͺ️pre session breakfast β€œsmoothie-bowl” .β € a good balance of protein, slow & fast acting carbs, good fats . @atpscience vanilla noway protein powder banana rolled oats natural almonds organic cacao nibs granulated decaf coffee ice cubes blend together . 60g P | 89g C | 25g F - 840 cals βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #BreakTheFast #NutriBullet #PreWorkout #Smoothie #Nutrition

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my top circuit from last week focusing on posterior chain, more control, time under tension and harder contractions . deadlift pull ups battle ropes . use weights that challenge but don’t sacrifice form βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’βˆ’ #StrengthAndConditioning #PosteriorChain #TimeUnderTension #StayFocused #MuscleRepublic @musclerepublicapparel

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dumbbell tri-set to give a go! . β–ͺ️romanian deadlifts β–ͺ️bent over row β–ͺ️bicep curls . ▫️hypertrophy 8-10 rep range ▫️4 rounds ▫️rest when needed . . #williamdawsonfitness #getwillfit #fullbodyworkout #dumbbellworkout #triset #athlete #fitspo #fitfam #strengthandconditioning #strengthandconditioningcoach #trainer #personaltrainer #menshealth #exercise #metcon #circuit #fitness #conditioning #strength #gymshark

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