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Fraser Rankin | Fitness Coach

@forge7coaching

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Stop guessing. Start training with purpose.
1-2-1 coaching for everyday athletes
Strength • Endurance • Mobility
DMs open - Let’s goooo 🥷

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Want to move better, build strength and reduce your risk of recurring injuries?

DM US “MOBILITY” FOR MORE INFO

FORGE 7 // Forging mobility & strength. by @forge7coaching

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20 hours ago

Always feeling tight in the same areas?

Had a massage, felt great, then two days later you’re back at square one?

Sometimes, the issue isn’t simply tight muscles.
If a joint has limited mobility, the surrounding muscles may increase their tension to help protect and stabilise the area. You can stretch or massage those muscles, but if the underlying limitation remains, that feeling of tightness may keep coming back.

This is where Functional Range Conditioning (FRC) comes in.
FRC focuses on developing usable joint mobility and control throughout your available range of motion, helping you build the capacity to move with greater freedom and control.
Rather than constantly chasing the feeling of being loose, the goal is to build mobility you can actually use.

Stop chasing temporary relief. Start building lasting mobility.

DM ‘MOBILITY’ to find out more

#mobility #stretching #jointhealth by @forge7coaching

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3 days ago

Track session // tough to get going this morning, but felt good once I was out in the fresh air, last touch of intensity before the race at the weekend. The Focus now is getting as fresh as we can for the race. 🥷 taken in UEA, Norwich by @forge7coaching

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4 days ago

Race week // volume comes down to make sure we are fresh, keeping a nice dose of intensity. I haven’t raced a Hyrox since May so looking forward to seeing where I am at. Budapest let’s gooo 🥷

#hyrox #training by @forge7coaching

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5 days ago

A little can go a long way with Mobility, movements that can sometimes feel so insignificant can build over time to give us really beneficial improvements with how our joints move. I stumbled across a style of Mobility called Functional range conditioning and I’m sure doing daily practises have helped me get over little niggles quicker and prevent others from happening.

If you want to know more about our full mobility screening send us a DM 🥷

#funcional #mobility #frc #strength #training by @forge7coaching

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5 days ago

Introducing “Jacked and Athletic” a programme by FORGE 7.

STRENGTH // ENDURANCE // RECOVERY

A programme designed to bring structure, balance and purpose to your training. Get a taste of whats to come with a full weeks training plan on the FITR app.

Intro offer price is limited to the first 7 sign ups.

🔗 in bio by @forge7coaching

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7 days ago

When in pursuit of getting Jacked and Athletic you need to arm yourself with a few footwear options. I’ve always had a big love for trainers so here’s my weekly rotation and why…

@asicsrunning superblast 3 - a lovely all round running trainer from easy runs to tempo/threshold stuff this has you covered. No carbon plate so great for daily use. These are really hard wearing and the second pair I’ve owned as the quality is outstanding.

@vivobarefoot motus - I bought these at the back end of last year and nothing compares to the feeling of knowing where your foot is in comparison to the ground, I love doing my compound lifts barefoot so these are just great. Also unreal for any other dynamic movements in the gym. I haven’t ran in mine but people do, just building it slowly.

@pumatraining x @247represent deviate nitro elite - probably the best all round hyrox trainer I’ve used, great great, solid underfoot and give you a good spring with the plate. Also a sick colour way so you’re always looking fresh.

@adidas Dropset Elite - now when I saw these I just thought of the old predator football boots back in the day, very keen to give these a spin out and see how they feel in my Hyrox race next weekend in Budapest

#puma #247 #asics #adidas #hyrox by @forge7coaching

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9 days ago

HIP CARs (controlled articular rotations)

This is a great daily movement we can use for opening up our range of movement in our hips. We are trying to actively take the joint through its largest range of motion.

Doing this regularly will help with joint health and improve overall functional mobility of the joint which directly links how exercises in the gym and running are performed.

DM us for more information about our Mobility practises 🥷 by @forge7coaching

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10 days ago

Don’t over complicate things when it comes to food, here’s somethings I always come back too …

EGGS - all the essential amino acids and overall very nutrient dense, boiled or fried it doesn’t matter just get them in.

QUICK SUGARS - when you’re training for performance you need to fuel your session pre, during and immediately after so the body is not left wanting.

OILY FRESH FISH AND KIMCHI - get your dose of omega 3 fatty acids as these help with heart function as well as being a great source of protein. Chuck some kimchi in with your dinners to support your gut bacteria.

SEEDS & NUTS - keeping some mixed seeds and nuts in the cupboard that you can sprinkle on top of your dinners, packed with essential minerals such as magnesium, zinc and Iron.

RED MEATS AND GREENS - Steak or mince beef is a staple for me, quality protein, bioavailable iron and vitamin B12. Spinach and Kale are my go to greens providing plenty of polyphenols which help protect cells and help to support healthy inflammatory response. by @forge7coaching

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10 days ago

With the Hyrox race season well underway, I’m looking forward to getting back out there in Budapest later this month. I haven’t raced since Shanghai in May. My training has been consistent and I’m looking forward to just getting back out there and seeing where my fitness is at.

Whether you are thinking about taking on your first race or you’re looking to level up your game and chase a new PB. I’m now taking on clients for 1 2 1 coaching for Hyrox racing.

My DMs are open if you want to know more 🥷

#hyrox #coaching

Last minute decision to race in Paris @gymrace_ a couple of weeks back was a nice little taste of racing

A couple of 5k races in July, nicking some PBS

Go out and enjoy the race, 1st of 4 this season

Brisbane 2026 - my current pro PB

Nothing beats the feeling of finishing a well paced race by @forge7coaching

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11 days ago

Long lunge hip extension stretch - this one’s really great for opening up the tight hip flexors we can get from running and Hyrox. Adding in the Pails and Rails is really going to help with strengthening in the end range and giving us use of the movement instead of just being flexible.

#mobility #hyrox #running #stretching #pailsandrails by @forge7coaching

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11 days ago

Give your body a clear stimulus to adapt to, today’s was build muscular endurance and aerobic conditioning.

Stair-master ▶️ squat press ▶️ lunges all with a weighted vest.

The stair work kept easy, constant leg drive and low impact, as well working on the squat and lunge movement pattern. These all have direct cross over to Hyrox.

My DMs are open, let’s get you chasing some PBs 🥷

#hyrox #training #stairmaster by @forge7coaching

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12 days ago