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Eamon Cupitt | Personal Training and Health Coaching

@cupitt_movement

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Accredited Exercise Scientist
Online Coach - work 1:1 with me 🤸‍♂️
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Movement | Strength | Healthy Living

POSTS STORIES REELS

After 3 knee surgeries, knee strength and stability became an important focus in my training if I ever wanted to return to sport and doing the things I love. I followed a systematic approach, working through movement progressions combined with balance, heavy weight lifting and mobility work.

Here are the progressions I used to get me back to full pistol squats, only progress to the next movement once you have perfected every rep on the previous:

1. Cossack squats 4 x 5 e/s
2. Tuck squat 4 x 5 e/s
3. Foot up squat 4 x 5 e/s
4. Static pistol holds 4 x 30sec e/s
5. Eccentric pistol squats 4 x 5 with 5 second eccentric phase (downward phase) e/s by @cupitt_movement

Join us 📆💪⚡️

For the next 6 weeks, focus on becoming the best version of yourself 🌊

Here’s the plan:
1. Sign up for my MOMENTUM program
2. Stop doing random workouts
3. Train 5 x per week for 30-45 minutes
4. Use only dumbbells and bodyweight for freedom of location, training anywhere, anytime.
5. Gain all the momentum you need to become fit, strong and healthy!

🔗 in bio 👊 by @cupitt_movement

Build muscle and burn fat in 20 minutes with this full body dumbbell workout 💪

Perfect for a busy work day pump to refresh the mind and body.

Pick a set of dumbbells you can lift overhead for 15 reps.

4 rounds with a 30 second break at the end of each one:
- Alternating ground to overhead (GTOH) x 10 e/s
- Bent over row x 15
- Slow moving thruster x 15
- Alternating hammer curl x 10 e/s

Save this one for a time crunch 💥 by @cupitt_movement

MOVE SLOWLY WITH INTENTION

Moving slowly with intention during workouts and focusing on the mind-muscle connection helps optimise effective muscle building.

This works by:
+ Increasing time under tension: Slow movements keep muscles engaged for longer, promoting greater mechanical stress, which is key for hypertrophy.
+ Improving muscle activation: Focusing on the mind-muscle connection ensures the targeted muscle is working rather than relying on secondary muscles or momentum.
+ Enhancing form and control: Intentional movements reduce the risk of injury by maintaining proper alignment and technique.
+ Boosting focus and workout quality: Concentrating on each rep improves mental clarity, ensuring every movement serves its purpose.

By prioritizing quality over speed, you can achieve more efficient and sustainable muscle development. by @cupitt_movement

LAZY HIP MOBILITY ROUTINE

Spending 2 minutes a day on external hip rotation mobility will help to:

+ Relieve stiffness from sitting too much.
+ Ease pain in your hips, back, or knees.
+ Improve posture by undoing the effects of long hours at a desk.
+ Move better in daily life—walking, bending, or climbing stairs feels easier.

A little effort every day adds up to healthier, more mobile hips! by @cupitt_movement

FULL BODY DUMBBELL WORKOUT

Build muscle and get the body firing!

For full benefits:
- 10 reps of each exercise (each segment is one rep)
- 4 rounds all the way through
- Pick a weight that you can lift overhead for 10 reps

I love workouts like this that require minimal equipment and space. They’re incredibly effective, don’t take a lot of time and allow me to get back into work with complete focus. by @cupitt_movement

HIP MOBILITY ROUTINE

Feeling stiff in your hips? Give this hip mobility routine a try!

These five exercises are specially designed to enhance hip mobility, which can help reduce stiffness and discomfort in your hips and lower back.

Perform each movement for 1 minute, taking your time and moving at a pace that feels comfortable for you. This video is sped up, so remember to go slow and stay within a range that feels good.

Everyone’s hips are unique, so be kind to yourself if you can’t get through the full range of motion—it will improve with practice.

Give this a crack and let me know how your hips feel! by @cupitt_movement

Garage sessions with the girls have been 🔥

Training with friends is a game-changer. They push you to show up, go harder, and keep your energy up when motivation dips. The shared focus and accountability makes it easier to stay consistent, helping you hit your goals faster while actually enjoying the process.

Get someone in your corner, set some goals and get after them - you’ll thank yourself later.

Drop me a DM if you need a place to start 💥 by @cupitt_movement

If you want strong shoulders, developing your overhead pushing strength should be a huge focus. Here’s a few of my favourite movements to build that strength and stability.

Strict barbell overhead press:
- Start with 3-4 warm up sets, building the weight each time
- Followed by 3 x 5 reps at your 5 rep max (as heavy as possible for 5 reps with good form)

Full range of motion push ups:
- 4 x 15 reps
- Full protraction of the shoulder at the top of the movement
- Using paralletes or dumbbells will give you more range at the bottom of the push up

Inverted box push up:
- 4 x 5 reps
- Slow eccentrics (on the way down)

Tuck handstand holds:
- 4 x 30 seconds
- Focus on alignment

Remember there are progressions and regressions for every movement, so if you can’t hit the mark just yet, make it easier until you can 💥 by @cupitt_movement

Quick lower body partner workout 💥

Here’s a short routine to smash the legs and grow the glutes.

For best results (and to make sure you’re growing), get within 1-2 reps of failure each set. (I also add in 3 build up sets on the squats for a specific warm up).

4 sets of each superset:

Barbell back squat x 10
+
Curtsey step up x 10 e/s

Barbell RDL variant (standard or single leg) x 10
+
Elevated heel goblet squats x 10

For 15% off Vivo Barefoot check the link in my bio 💥 by @cupitt_movement

Want to make the most out of your time in the gym?

Adding in supersets allows the primary muscles to recover while you train something else. Here my chest is recovering while I perform single leg balance exercises.

This is my favourite superset for bench press, it builds athletic balance and trains ankle, knee and hip alignment, which is essential for any athlete (especially surfers). There’s plenty of regressions and progressions, so start where you can and work from there, even if that’s balancing on two feet to begin with. by @cupitt_movement

Simple livin’ in Fiji 🌸 by @cupitt_movement