OwenMfitness

15/10/2026

2 exercises from my upper session🛡️

Wide grip pull ups

2xF

Pike presses

2xF

DM me “COACH” for 1-on-1 coaching to get in athletic shape🛡️

11/10/2026

07/10/2026

It’s that simple…

But Pendlay rows is what really took my back to the next level not just strength but the explosiveness that came with it

So if your someone who’s sick of the bodybuilding s**t and actually wants to perform at their full capability without breaking down

DM me “COACH” for 1-on-1 coaching to get in athletic shape🛡️

06/10/2026

How I structure my upper body sessions (full breakdown of yesterdays workout)

Not just to look good

But to perform at my full capabilities without breaking down

KB lateral raise iso

I always start off with isometrics

Getting my body primed for the proper s**t

Isometrics are great for warm up and building tendon strength

A bonus there’s enough stimulus to increase muscle mass🫡

Weighted push up iso (stretched position)

Building strength in this position allows me to produce more force and stay pain free

Tip for you: Most of your pain isn’t because of tight/short muscles it’s simply the lack of strength & control in end ranges

Plyo push ups

Great for building real explosive strength & unbreakable shoulders

I do these 2x per week
& I have done for years

You see the difference within 3-4 weeks of doing them

If you haven’t added these in yet, you probably should & thank me later💪

SA arm plank row

One of the newer exercises I’ve added

And I’ve got to warn you

Your deep core, back & hips will be on fire

Great for building core stability, back strength & hip stability (your glutes & hips work to keep your pelvis square)

Weighted decline push ups

Load this s**t up with a bag

Go heavy as you can

TRAIN TO FAILURE

The stronger you are on pressing variations, the more power you can produce

Power without strength is absolutely useless & same w
Strength without power

So train them both‼️

TRX rows

5 reps, 5 sec hold & repeat to failure

A stronger upper back & better trunk control helps with deceleration and force transfer

Not only does it build strength & power

It improves scapular control & shoulder stability

I add a 5sec hold in this because of the time under tension it force you to squeeze at the top

It’s a MENTAL GAME💥

Bag throws

Full body power into play

I love this exercises as it transfers strength into speed in one

Teaches your body to transfer force from the ground through your whole posterior chain in one throw

You simple don’t want it bad enough bro

If you did you would of already achieved your goals by now

Stop feeling sorry for yourself waiting for something to happen

Only you can do

01/10/2026

Add this into your routine to build real-world strength, serious grip strength, a bulletproof core and better athletic stability.

Because the goal isn’t just to look strong.

It’s to feel strong, move better and build confidence in your body again.

If you’re constantly feeling stiff, dealing with aches and pains, lacking confidence in your physique or struggling to stay consistent after long, demanding days — you don’t need more random workouts.

You need structure, progression and a plan built around your life.

DM me “COACH” for 1-on-1 coaching to get in athletic shape🛡️

30/09/2026

Ten hours in a chair. Then you wonder why your back aches and your shoulders round forward.

Sitting all day shuts down your hips, stiffens your upper back, and switches off the muscles that keep you moving well. You can train hard and still feel worse each year.

Explosive gorilla rows fix the exact pattern desk life breaks. Hips loaded, back pulling fast, trunk rotating under control.

That’s how you get lean, move like an athlete, and stay pain free.

Save this for your next upper body day💥

DM me “COACH” for 1-on-1 coaching to get in athletic shape🛡️

28/09/2026

Let me guess…

You work a full time job that doesn’t require any movement. Then workout for 1-2hrs. Still stiff, still sore, still can’t move like you used to.

Most training builds muscle that only works in the gym. Nothing carries over to how you sprint, jump, twist, or carry your kids.

Isolation trains a muscle.
Athletic training trains the whole system to work together.

Strength that’s explosive, mobile, and usable. You get leaner, move better, and stay pain-free, because your body is trained to do what it’s built for.

That’s training that transfers.

DM me “COACH” on insta for 1-on-1 coaching to get in athletic shape🛡️