online or in London E10

Movement Coaching

What to expect

With recurrent back pain, there is no one-size-fits-all solution. We need to figure out where your weaknesses are and build strength there.

We will work together to figure out:

What is your health/fitness goal?
Where are you right now?
What is the action plan for reaching your goal?
What are the milestones and a realistic timeline?

I coach online and in-person, at our East London E10 studio.

With online sessions you log in on two devices, so we can see each of your movements from two different angles. You also get the bonus of session recordings.

Assessment

When I assess a new client, I'm not looking for what's 'wrong'. I'm looking for where we can build capacity.

What separates rePower from a generic programme is precision. You don't just learn exercises — you learn how YOUR body responds to load, where YOUR edges are.

So you can:
Avoid injury ✔️
Get the most out of your training ✔️

Training with Back Pain – How does it work?

Building the ‘frame’ — 3 foundations

Here are 3 rePower foundations we learn in RESTORE, the first phase of your journey focusing on motor control and helping the body relearn to stabilise the spine reflexively — without you having to remember to 'pull the navel to the spine'. We use them as markers of readiness when building intensity to make sure you can manage the pressure and your back is fully supported as you train.

1. Feet — deep footprints. Power every movement from the ground up
2. Back — lengthening upwards. Head sliding back and up, breastbone vertical
3. Belly — the navel drawing UP and INTO the body as you exhale.

Through mastering the 3 foundations, we get a simultaneous pressing down-lengthening upwards through the back body. This allows the pelvis and the ribcage to naturally snap into alignment and brings the diaphragm and the pelvic floor on top of each other, so they could work in harmony, and the abs wrapping around the torso are at the optimal lengths to support the spine.

So, when picking up a weight and deciding to go heavier, I want you to think: Do I have all the three foundations in place? — feet, back, belly?

Yes > You are ready to progress safely
No > You might need to step back, modify and build up gradually

Practical Bits

Each person has unique needs, so we will create your personalised coaching package with clear goals and a timeline of progress. The price of packages will depend on the duration and level of support (number of 1:1 sessions, their frequency and duration, access to the coaching app, workout schedules, What'sApp support, access to resources and nutritional support). My hourly rate is £99.

For people on low income, I offer a couple of Pay What You Can coaching spots each quarter. Get in touch and we can figure something out.

Once booked, the individual sessions can be cancelled/rescheduled up to 24 hours beforehand. But it is important to keep consistency of practice during the whole period of coaching, so you can meet your weekly milestones and progress towards the goal.

Case Studies

George (age 37) used to play football and tennis recreationally, and occasionally weightlifted. Last year, he developed a mid-back pain. He had an MRI scan and there was a disk damage between T11 and T12. Then, half a year ago, he strained his left rotator cuff at the gym, lifting too heavy. He is still working with a physio on his shoulder and slowly getting back into lifting weights.

We have been working together since the end of January and I'm amazed by the progress he's made - from struggling with daily symptoms to doing regular full body strength training independently and symptom-free. What made the greatest difference was working on his mid-upper-back stability. He learnt how to spot when his ribcage would compensate for a lack of movement at the shoulder joint, straining the mid-back. He improved mobility in the thoracic spine and the timing of the core activation. Now, he's working on moving with stable shoulders, shoulder blades and elbows as we add and increase weight.

Here is a story of a client of mine, a dancer who recently took up weightlifting and would often have back pain after training.

Looking at her deadlifts, she would hinge at the hip fine. But coming back up, instead of pressing down through the legs, she would let her legs go light — femurs at an angle. At lockout, she would shift the pelvis forward past her base of support, forcing the upper body to lean back to maintain balance. So, instead of distributing the weight through active legs and a supported torso, she would shift all the load onto her mid back (the thoracolumbar spine).

Dancers typically have excellent mobility or even hypermobility. They often have a habit of going into the passive tissue domain — beyond the range where their muscles could control the movement.

The key was to master pressing down into the floor while lengthening up through the crown, so we could create opposing forces to decompress the thoracolumbar spine. The same exercise was now powered from the ground up — vertical legs, a supported torso — and her symptoms settled.

takes 10–15 min

Coaching Assessment

Start your assessment!

Start your assessment

Your progress saves as you go

01
Answer the questions
Detailed questions about your health, fitness goals and challenges
02
Film a few movements
Record yourself following simple exercise demonstrations
03
Get your plan
I'll be in touch in 2 working days to agree on the next steps

Loading —

Assessment

When I assess a new client, I'm not looking for what's 'wrong'. I'm looking for where we can build capacity.

Training with Back Pain – How does it work?

Building the ‘frame’ — 3 foundations

Practical Bits

For people on low income, I offer a couple of Pay What You Can coaching spots each quarter. Get in touch and we can figure something out.

Case Studies

Here is a story of a client of mine, a dancer who recently took up weightlifting and would often have back pain after training.

Dancers typically have excellent mobility or even hypermobility. They often have a habit of going into the passive tissue domain — beyond the range where their muscles could control the movement.

takes 10–15 min

Coaching Assessment

Start your assessment!

Start your assessment

Your progress saves as you go

01
Answer the questions
Detailed questions about your health, fitness goals and challenges
02
Film a few movements
Record yourself following simple exercise demonstrations
03
Get your plan
I'll be in touch in 2 working days to agree on the next steps

What to expect

Assessment

Practical Bits

Case Studies

Coaching Assessment

Answer the questions

Film a few movements

Get your plan

Assessment

Practical Bits

Case Studies

Coaching Assessment

Answer the questions

Film a few movements

Get your plan