These are the non-negotiable rules every PWRGRID athlete follows: 🔥 1. The basics done well beat fancy bullshit You don’t need 20 variations — you need consistency with the right fundamentals. 🔥 2. Train movements, not muscles Focus on: • Push • Pull • Hinge • Squat • Core • Carry Do these well and your physique changes fast. 🔥 3. Progression > Perfection Every week, aim for one of these: • +1 rep • +1 set • +2.5kg • Cleaner form • Shorter rest That’s how strength is built. 🔥 4. Nutrition is half the battle • For muscle: eat +300 to +400 kcal over maintenance • For fat loss: -300 to -500 kcal • For strength: eat enough carbs • For feeling good: drink more water than you think 🔥 5. Recovery is where you GROW Sleep = gains. Aim for 7–9 hours. No negotiation. 🔥 6. Warm up like an athlete — video of the guidelines on bio Do it EVERY session. Longevity = more progress. 🔥 7. Don’t train for Instagram — train for YOU Consistency beats aesthetics. The body comes as a side effect of the lifestyle. •If you want a personalised plan → DM me “PLAN” I’ll build something tailored to you.

A proper warm-up prepares your body and mind for training. Here are the key benefits: • Reduce injury risk by increasing joint mobility and muscle elasticity • Improve performance by raising your heart rate and activating your nervous system • Increase strength output through better muscle activation •Enhance mobility so you can move smoother and with better form •Boost mind–muscle connection to help you focus and stay locked in •Prepare movement patterns so your body is ready for the exercises ahead Follow This Warm-Up Guide Before Every Workout

What’s up team, welcome to the start of something BIG. This community is all about building strength, discipline, and long-term progress together. I’m a former elite gymnast, pro acrobat circus performer and PT+ Nutritionist with a passion for helping people move better, feel stronger, and stay consistent. Here inside PWRGRID Academy, you’ll get: 🏋️‍♂️ Training guidance 🥗 Simple nutrition support 🧠 Mindset & discipline tools 🎯 Accountability & progress tracking 🤝 A supportive community you can grow with This space is for you, your goals, your progress, your transformation. 👇 Your turn, introduce yourself below! Tell us: • Your name • Your age • Your current fitness goals Let’s build this together. Welcome to the Grid ⚡️