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Alex Marks | Online & F2F PT

@on.your.marks

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Lifting weights & spirits | 📍London OYM SW11
@on.your.marks.studio 🏋🏻‍♂️ In Studio PT
Fitness Travel host - Health & Fitness Game

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Personal training is becoming increasingly digital. We believe the industry needs more of the real thing. 🖤

Real coaching. Real relationships. A quality space built around helping people become stronger, fitter and more confident.

We’ve put a lot of hard work into transforming the studio, creating an environment that reflects what we believe personal training should be: **high-end, in-person coaching with exceptional attention to detail.**

A huge thank you to my two brothers for the graft, time and support in bringing this vision to life. Couldn’t have done it without you both.

To our existing clients — this next chapter is for you. We can’t wait for you to experience the new space.

And to the next chapter itself… we’re welcoming brilliant new coaches to the studio, who are **taking on clients from TODAY.** 👊🏼

If you’re ready to invest in yourself and want more than just a workout plan, we’d love to hear from you.

**New space. New coaches. Same standards.**

Welcome to the next chapter of On Your Marks.

📍 London - SW11
📩 DM us to enquire about personal training.
👩‍💻 www.oymcoaching.com
@on.your.marks
@on.your.marks.studio

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NEW KIT. NEW SPONSOR. 5-3 WIN. 💚💛

We're delighted to welcome OYM Fitness as our new shirt sponsor. 🙌

https://www.oymcoaching.com

OYM is a bespoke personal training studio on St John's Hill (SW11), coaching beginners, new mothers and athletes. Thank you for getting behind the club.

The new colours got off to the perfect start today with a 5-3 win ⚽

⚽⚽ Wilson
⚽ Jacob
⚽ Parry
⚽ TMS

Huge thanks to @on.your.marks @on.your.marks.studio for the stunning new away kit!

On to the next! 💪

#BacaFC #NewKit #OnYourMarks #OYMFitness #SundayLeague

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3 great mobility exercises to help ease stiffness in the back and hips.

The Half Kneeling Lat variation feels awesome, taps into lat and then all the way down through lateral hip and hip flexors.
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#rowing #row #oceanrowing #mobility #mobilitytraining

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As a foundation for your core work, these three are a super starting point.

I utilise multiple regressions and progressions of these throughout all my clients programmes.

Rocking the @senzafondouk x @jackjarvisfit T Shirt
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#rowing #row #core #oceanrowing #coreworkout

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Consistently doing these things will drastically change the results your seeing from your strength training.

Logging weights stop you wasting 2-3 sets while you figure out what weight you used last time

Monitoring how hard you actually found a set is crucial. In order to progress, you have to be working to a close proximity to muscular failure.

Consistency of exercise selection, too often overlooked. Get good at a movement, then progressively build via volume or load.
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#strength #strengthtraining #workout #fitness #gym

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Spending time nailing the fundamentals at the start, will allow for far greater progression down the line.

Yes your numbers will take a hit, park that ego, and focus on the process and the journey.
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#rowing #row #oceanrowing #rowingmachine #endurancecoach

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I love this drill!

Improves my connection at the catch, and helps to delay the opening of my hips.

Start with 5 stokes in each position, work through 3 Rounds before your next session.
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#row #rowing #rowingmachine #oceanrowing #rowinglife

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It’s ruining your splits, and it looks SO BAD!!!

This 3 step Pick Drill is a really simple way to help cue the correct sequence of the recovery.

5 Reps Arms Only
5 Reps Arms and Body (Knees Extended)
5 Reps Arms, Body, 1/4 Slide
X3
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#rowing #row #oceanrowing #rowingtechnique #rowingmachine

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Making stronger exercise choices is a key component of everyone’s progress - Single Leg/Arm (unilateral) movements are Phenominal at increase bilateral (both limbs) strength.

It’s kinda obvious right?! Imbalances will present pretty quickly when you try single side skills.

Wiith a small focus on developing skill on each side of your body, correcting the weaker arm/leg - increases their contribution to bilateral strength.

These five exercise in ascending ‘bang for buck’ and (more or less) difficulty, order are my picks for a novice to incorporate into their routine.

Like always would choose to do atleast two of these to refine for a period of 8-12 weeks on seperate days paired with a bilateral exercise to most effectively gain lower body strength. The second portion of each session is typically filled with upper body and accessory exercise.

Anywho - if you’ve any questions or comments whack them below and see you on the flip side for more hosted exercises.

Coach Alex

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The set up and execution of a movement will determine the outcome you get.

Slight changes in body position, or joint angles can completely change the muscles that are being challenged.
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#strength #workout #gym #glutes #quads

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Stop making these mistakes with your finish position.

You need to finish the stroke with the same intent as you started it.

3 point checklist to for you to use.
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#row #rowing #oceanrowing #rowingmachine #rowinglife

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Power Curve is such an epic tool to help identify technique flaws.

These are 3 really common flaws and how they look on the power curve.

The goal is a smooth inverted U shape.
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#row #rowing #oceanrowing #rowingmachine #endurancecoach

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