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William Dawson

▪️Movement, Strength & Functional Hypertrophy Coach ▪️Onsite Personal & Semi-Private Coaching @fitnessfirstau

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MORNING MOVEMENT . a quick morning session to get decompressed, warmed up and connected! . you can always add more, this full body routine was to engage all aspects of the body . give yourself 10 extra minutes in the morning, your body will thank you fo it! . . . . #GetWillFit #StrengthAndConditioningCoach #StrengthAndConditioning #LookGoodMoveWell #FunctionalHypertrophyTraining #FunctionalTraining #FunctionalMovement at Sydney, Australia

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EVEN COACHES NEED COACHING . that’s why having a mentor is crucial to every coach’s career development. even coaches need guidance, supervision and individualised mentorship . we learn by doing, experimenting and by making mistakes! . mentors help us establish our mindset and help us move to the next level . seek out the people who are a little further along the path than you are and make yourself available to learn from them . @vikhawksley . . . . #GetWillFit #StrengthAndConditioningCoach #StrengthCoach #StrengthTraining #LookGoodMoveWell #FunctionalBodyBuilding #FunctionalHypertrophyTraining #Coach #Strength #ResistanceTraining #PerformBetter #IntelligentTraining at Anatomy in Motion

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TECHNIQUE . always refining and internal coaching . we never arrive, strive for continuous improvement not perfection . take a day to freestyle and spend time reinforcing what you’ve learnt during the week . . . . . . #GetWillFit #StrengthAndConditioningCoach #StrengthAndConditioning #StrengthCoach #StrengthTraining #LookGoodMoveWell #FunctionalBodyBuilding #FunctionalHypertrophyTraining at Fitness First Australia

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lower body prep priming for performance movements . cossack variations are great for hitting new positions while building mobility and single leg strength . i get to work on a combination of balance, flexibility, and motor control. if you feel you’re rushing through “weak” positions in the movement, remove the load and return to bodyweight . do for time or reps . . . . #GetWillFit #StrengthAndConditioningCoach #StrengthAndConditioning #LookGoodMoveWell #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalTraining at Fitness First Australia

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upper body push pull today . priority is always movement with intention and time under tension . push pull sessions allow me to train muscle groups more frequency with less fatigue . . . . . . #GetWillFit #StrengthAndConditioningCoach #StrengthTraining #LookGoodMoveWell #FunctionalBodyBuilding #FunctionalHypertrophyTraining #IntelligentTraining

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you are only as strong as you are stable and you can either press through shoulder pain or without it . first get your upper back, lats and glutes switched on and stable to support the weight . the floor press is my most effective way to train heavy without shoulder pain . the Z Press challenges thoracic extension and reinforces breathing patterns during pressing overhead . of course active recovery intra sets is non negotiable! −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #ShoulderHealth #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Fitness First Australia

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pull more! . healthy shoulders are built on the back of the row pattern. after months of shoulder pain I was diagnosed with a labral tear of the shoulder . years of heavy bench and overhead pressing finally catches up with you! plenty of mobility and rotator cuff work has got me pressing and pulling with more confidence again . if you’re experiencing shoulder discomfort a good place to start is programming your sessions with a 2:1 pull/push ratio . focus on tempo and contraction . . −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #ShoulderHealth #Mobility #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Fitness First Australia

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building the foundations of a functional athletic physique . these are two simple movements that are great for building motor control, spinal stabilizers and strong posterior chain. under lighter tension the good morning is great for learning hip hinge mechanics and getting the hamstring and glutes fired up! . i use these either as a finisher or as recovery between sets −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #SpinalStabilizer #MotorControl #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Fitness First Australia

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training smarter unlocks your potential to train harder . when training with injury you have use it or lose it, this is when understanding movement regression is important . assess, modify & progress. −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #Conditioning #PainFreeTraining #LookGoodMoveWell #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Fitness First Australia

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anti rotational exercises are staples of my programming to build core strength & endurance . working on isometric and dynamic stabilizers for movement, transferring force from one extremity to another and simply just initiating movement itself . sit ups & planks don’t cut it when developing an athletic core for performance −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #Conditioning #Stabilizers #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Fitness First Australia

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creating structure, healthy habits and intention everyday are important for self development . i apply daily practices to improve movement quality, injury prevention, correcting asymmetries and strength & conditioning . prioritise your tasks for the day and stick to your intention, no matter what. −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #Conditioning #SelfDevelopment #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Sydney, Australia

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◾️sometimes sticking to the basics is best! . the basics build the foundations of an athletic physique and transfer into functionality . 5 rounds . 10 deadlifts 10 z-press 10 hollow leg raise 10 renegade row −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #UpperBody #LowerBody #Conditioning #AestheticPhysique #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Fitness First Australia

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one of my dynamics warm ups on lower body movement pattern days . i put 8 minutes on the clock and go through this sequence to get the heart rate jacked . also a great active recovery workout you can do to get your flow on . move well, move strong! −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #DynamicWarmUp #DynamicSequence #ActiveRecovery #Movement #MoveWellMoveStrong #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Fitness First Australia

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◾️looking to further develop muscular endurance, increase cardio conditioning, build core strength and function? . here is a simple but effective circuit finisher that i use post active recovery in my program . 3 rounds . 20s ON 10s OFF - 5 min . hanging knee raises landmine rotation rower −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #UpperBody #MuscularEndurance #Conditioning #Finisher #FitnessFirstStLeonards #FitnessFirst @fitnessfirstau at Sydney, Australia

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⬇️ ◾️rethink movement prep for upper body pressing or pulling . two simple movements performed back to back with either the bike or rower and you have a perfect warm up for functional hypertrophy training . 💥3 rounds . kb bottoms up press seated face pull rower / assault bike −−−−−−−−−−−−−−−− #GetWillFit #FunctionalBodyBuilding #FunctionalHypertrophyTraining #FunctionalHypertrophy #StrengthAndConditioning #Strength #StrengthCoach #UpperBody #FacePull #PainFreeTraining #BottomsUpPress at Sydney, Australia

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early morning swims 🏊🏼‍♂️☀️ at Petani Beach, Kefallinia, Greece

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nobody else i love to experience life, travel & souvlakis with ❤️ . plenty more to come (life & travels...)

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