A few of you lads have mentioned lately that your hips are tight, stiff, and not moving like they used to. Good news, we can fix that. I’ve dropped a video below of my lower body warm-up. If you do this every time you train, I promise your hips will start to loosen up. Now listen, you might need to scale some of the movements at the start, and that’s fine. Stick with it, be consistent, and your mobility will improve. 👉 Do the work, and you’ll feel the difference. You can find more videos like this inside the Alpha Lifting Library. Giddy up. 💪

Mr. Hugh sent me a video of his barbell row last week for review. His technique was solid, we just needed a few simple tweaks to clean it up. As you can see in the video, he’s a fast learner — small changes, big improvements. Find video in Alpha Lifting Library There are loads more videos like this inside the Alpha Lifting Library, where I break down movements and show practical fixes for different lifts and situations. Is there an exercise you’re currently struggling with? Drop it in the comments and let’s fix it. 👊

Lads, this is going to be a brilliant hands-on day where you’ll learn how to lift properly, build confidence in the gym, and stop second-guessing everything you’re doing. ⚠️ Important: This workshop is limited to just 10 spots, so make sure you lock in your place ASAP. (No cost) Workshop Details: 📍 Location: Creggs RFC Gym 📅 Date: Sunday, 1st February ⏰ Time: 10:00 AM – 12:00 PM What to bring: • Training gear (shorts, T-shirt, runners) • Water bottle • Towel • An open attitude and willingness to learn P.S. We’ll be heading into Roscommon at 1 PM for lunch afterwards — good food and good craic 🍽️ Click this link to lock in a spot If you’ve any questions, drop them below or message me directly. Spots are limited — don’t sit on this. Giddy up. 💪

How does it feel getting back into the gym after Christmas? Slow? Sluggish? Rusty? Questioning every life decision? Drop a GIF in the comments that perfectly describes how your first session back felt. 👇 No explanations. Let the GIF do the talking. Let’s see them. 💪

Since we’ve a lot of new fellas in the Alpha Academy, now’s the perfect time to talk about training intensity. As we get older, complicated 90-minute bodybuilding sessions are a complete waste of time. You don’t need fancy plans — you need focus. It’s a simple equation: Intention + Intensity = Results What’s your intention? 👉 Get stronger 👉 Improve for your sport 👉 Keep up with your kids 👉 Build muscle 👉 Feel like a weapon again Now… what intensity does that require when you walk into the gym? Because without intensity, you’re just moving weights around for the craic. When I program for you boys, I focus on: - Compound movements (more muscles, better results) - Strength + muscle–building rep ranges - Short, effective sessions If you’re in the gym longer than 45–60 minutes, you’re wasting your time. 👉 Watch the video below — it explains exactly what I mean. If you’ve got questions or you’re unsure how hard you should be pushing… ask me. That’s what I’m here for. Giddy up. 🏋️‍♂️🔥 Find in Academy Module