Poor posture is more common than you think— and it’s holding you back! Most people walk around with internally rotated shoulders, an anterior pelvic tilt, a sway back posture, or a chin poke without even realising it. These imbalances can lead to chronic pain, movement inefficiencies, and a higher risk of injury over time. The good news? You CAN fix it—with awareness, consistency, and the right exercises. Here’s how: 1️⃣ First, Set a Strong, Neutral Posture: Stand tall with your ribcage stacked over your pelvis Gently tuck your chin to align your head with your spine Keep your shoulders relaxed, not hunched Engage your core to avoid excessive arching or slouching 2️⃣ Then, Strengthen the Right Muscles with These Exercises: ✅ Dumbbell Shrug Hold (with a neutral pelvis) Hold dumbbells at your sides, engage your core, and stand tall Focus on keeping your pelvis neutral (not tilting forward or back) This builds endurance in your postural muscles, helping you maintain better alignment throughout the day ✅ Dumbbell Incline Rows Lie chest-down on an incline bench and row dumbbells towards your ribs Keep your shoulder blades engaged and chest open Strengthens your upper back to counteract internally rotated shoulders and slouched posture Posture won’t fix itself overnight, but small, consistent changes add up! 📌 Save this video and try these exercises! 📩 Want more expert rehab tips? Sign up for our Injury Rehab mailing list (link in bio). 💬 Need a personalised program to fix YOUR pain and imbalances? DM us—we’re here to help!

Are You Hesitant About Starting the Gym? You’re Not Alone. Walking into the gym for the first time—or after a long break—can feel overwhelming. Maybe you're dealing with an injury that makes even simple movements painful. Maybe you don’t feel confident in yourself or your body. Or maybe you just don’t know where to start, how to train properly, or how to structure a program that actually works for you. We get it. And you’re not alone. At Dynamic Performance, we’ve helped people from all backgrounds: ✅ Those recovering from severe injuries, struggling with even the basics—like putting on socks in the morning. ✅ Complete beginners who have never stepped foot in a gym and aren’t sure where to start. ✅ Those who train not just for fitness, but for the social aspect and mental benefits that come with it. No matter your starting point, our goal is to make training accessible, effective, and enjoyable—so you get results while actually enjoying the process. You don’t have to figure it all out on your own. DM us now to try one of our Classes or PT sessions, and let’s take that first step together! 💪🙌

Timetable Update! 🗓️ We're delighted to be adding more hours to our current timetable with the addition of Saturday Classes at 9:45am, along with Youth Classes (ages 14-18) on each Monday and Wednesday at 4:30pm! If you'd be interested in trying one of our Classes, PTs, or Youth Classes, DM us here and we'll get you started! 🔥🙌

Timetable Update! 🗓️ We're delighted to be adding more hours to our current timetable with the addition of Saturday Classes at 9:45am, along with Youth Classes (ages 14-18) on each Monday and Wednesday at 4:30pm! If you'd be interested in trying one of our Classes, PTs, or Youth Classes, DM us here and we'll get you started! 🔥🙌

Bored of Doing the Same Workouts? Why not switch things up? Try Some of These 10 Row Variations! Doing the same exercises every session can feel repetitive and stall your progress. But small tweaks can make a big difference! Here are 10 variations of a Row to challenge your muscles in new ways: 🔥 Barbell Bent Over Row 🔥 Barbell Bent Over Row w/Bands 🔥 Inverted Row 🔥 Inverted Row (Feet Elevated) 🔥 TRX Row 🔥 Single-Arm Row (Scrum Position) 🔥 Single-Arm Single-Leg Row (on a Bench) 🔥 Single-Arm Single-Leg Row (on the Ground) 🔥 Double-Arm Row 🔥 DB Renegade Row Switching up your training keeps things fresh, prevents plateaus, and helps you build strength in different ways. Want more training tips like this? Sign up to our Free Training Tips mailing list to get free training content, ideas, and expert advice on training sent straight to your inbox! 📩 DM us "TRAINING TIPS" to join or head to the link in our bio!

Pre-Season vs. In-Season Training for GAA Players ⚡️🏋️‍♂️ One of the biggest mistakes GAA players make is neglecting the gym once the season starts. The reality? Strength and Power doesn’t last unless you work on maintaining it - and that means keeping up with gym work all year round. How Your Training Should Change: ✅ Pre-Season: High volume & high intensity Focus on building muscle, strength, power, and speed. Training sessions are longer and more frequent. A mix of heavy lifts and explosive movements to prepare for the demands of the season ahead. ✅ In-Season: Lower volume, maintain intensity The goal now is to maintain all the progress you made. Reduce total sets/reps but keep the weight heavy to maintain your strength and power. Sessions should complement pitch work, not interfere with performance. Why In-Season Training Matters: If you stop lifting during the season, you’ll lose strength and power, leading to a drop in performance as the weeks go on, especially by the time it comes to championship. Keeping up your gym work ensures you stay strong, fast, and resilient—while also reducing injury risk. Not sure how to structure your in-season training? We make it easy for you. Sign up for our S&C mailing list and get a FREE in-season training program designed to keep you performing at your best all season long. Want to work with us and make a specialised program specifically suited to you and your position on the pitch? DM us here to get started! 🔥