Banded pull-aparts (overhead)
Wake up the rear delts and upper back before any pressing or pulling session. Two sets of 12 controlled reps, focused on smooth retraction at the shoulder blades.
The mobility, motor-pattern and warm-up drills Courtney uses with personal training, accountability and NDIS clients. Use them as a primer or as a standalone short session.
Wake up the rear delts and upper back before any pressing or pulling session. Two sets of 12 controlled reps, focused on smooth retraction at the shoulder blades.
A foundational glute activation that primes the hips and posterior chain before squats, deadlifts or split-stance work. Hold the band above the knees and drive through the heels.
Combines anti-rotation core work with diaphragmatic breathing. Ideal for the perinatal years and for any client rebuilding trunk control after rehab.
Spinal mobility with controlled inhale on the cow phase and exhale on the cat phase. A simple way to start every session with breath and rib control.
Resets scapular mechanics and overhead range. A go-to before any pressing day or for desk-bound shoulders that need a wake-up.
Internal and external rotation of the hips, alternating sides without the hands. Builds the rotational range that squats and lunges rely on.
Anti-extension core work that protects the lumbar spine. Move slowly, breathe steadily, and finish each rep before switching sides.
A 3-second descent goblet squat to drill depth, control and rib position. Often used as a warm-up before heavier squat work.
Hip stability work for runners, post-natal clients, and anyone with knee tracking issues. Two sets of 12 per side, with the band just above the knees.
The activations library is just the start. Every CTL Coaching program — face-to-face, online, NDIS or app-based — includes the activations and progressions that suit your stage and your body.